8 Reasons You Are So Tired Before Your Period (and What To Do About It)

Guest Post from Nutritionist and Hormone Expert Sarah Gale

One week you are feeling unstoppable, the next you are dragging yourself through the day, counting down the hours until you can crawl back into bed. Sound familiar? 

If this is you, know that as a female your energy is not meant to be the same every day. It naturally ebbs and flows throughout your cycle. In the first half of your cycle (the follicular phase), oestrogen helps you feel more energised, focused, and motivated. As you move into the luteal phase (the one to two weeks before your period), progesterone takes over, bringing a natural slow down that makes you crave more rest, warmth, and comfort. This shift is normal, but if you feel completely wiped out, foggy, or unable to function, something deeper might be at play.

Here’s what might be behind your pre-period fatigue and what you can do about it...

 

 

1.  Your Sleep Cycle Is Disrupted.

Many people sleep worse in the days before their period even if they are getting the same number of hours in bed. Progesterone can make you feel slightly drowsy during the day, but for some, it also leads to lighter, more restless sleep at night. Oestrogen’s drop before your period can also affect melatonin production, making it harder to fall into deep, restorative sleep. If you wake up feeling groggy, unrested, or more reliant on caffeine in the second half of your cycle, these hormone fluctuations may be the reason. To improve sleep, stick to a consistent bedtime, reduce blue light exposure in the evening, and include sleep supportive foods like tart cherry juice, almonds and chamomile tea in your nighttime routine.

 

2.  Blood Sugar Fluctuations Drain Your Energy.

Your body is more sensitive to blood sugar swings in the luteal phase, which can leave you feeling exhausted, shaky, or irritable, especially after meals. If you notice energy crashes, mood dips, or cravings for sugar and carbs, your body may be struggling to stabilise your glucose levels. To keep energy steady, prioritise balanced meals with protein, healthy fats, and fibre-rich carbs like sweet potatoes, oats, and quinoa. Avoid skipping meals, and opt for slow releasing energy sources instead of quick fix sugary snacks.

 

3.  Your Body Needs More Nutrients.

In the week before your period, your body burns through more key nutrients, including iron, magnesium, and B vitamins. If you are not replenishing them, you might feel weaker, more fatigued, or mentally foggy. Iron is especially important because your body is preparing to lose blood, and low iron levels can cause dizziness and extreme exhaustion before your period even starts. Support your body by eating iron rich foods like leafy greens, lentils, and grass fed beef, and including B vitamin sources like eggs, fish, and whole grains. Magnesium rich foods like pumpkin seeds and dark chocolate can also help reduce fatigue.

 

4.  Inflammation Levels Increase.

Inflammation naturally rises before your period, which can contribute to fatigue, bloating, brain fog, and muscle aches. Your body is working harder during this time, and if inflammation is high, it can increase feelings of sluggishness and discomfort. To help your body manage inflammation, reduce processed foods, sugar, and alcohol, and add anti-inflammatory foods like turmeric, leafy greens, and fatty fish into your diet.

 

5.  Stress & Cortisol Worsen Fatigue.

Your body doesn’t separate cycle stress from life stress. If you are constantly on the go, your cortisol levels may be interfering with your hormone balance, sleep, and energy regulation. High cortisol can reduce progesterone, making pre period fatigue even worse. If stress is high, you may also crave sugar and caffeine more, further depleting energy reserves. To manage stress, prioritise relaxation techniques like deep breathing, meditation, gentle movement, and time outdoors. 

 

6.  You’re Not Syncing Your Lifestyle To Your Cycle.

The week before your period is naturally a lower energy phase, but many people push through at full speed, leading to burnout and exhaustion. This is the time when your body needs more rest, nourishing foods, and slower movement. Instead of overloading your schedule, adjust your workouts, workload, and self care routine to match your body’s needs. Swap high intensity workouts for walking, yoga, or low impact strength training, and focus on warming, grounding foods to support your energy.

 

7.  Hormonal Shifts Can Disrupt Energy Levels.

Your hormones fluctuate naturally but the biggest fluctuation happens in the luteal phase. Progesterone rises during this time, which has a natural calming effect on the body. For some, this can feel like a gentle slowdown, but for others, it can lead to full blown exhaustion, brain fog, and poor motivation, especially if progesterone levels aren’t well-balanced with oestrogen. In the days leading up to your period, both progesterone and oestrogen drop sharply, which can trigger even more fatigue, mood swings, and cravings. 

 

8.  Underlying Imbalances May Be At Play.

Your hormones fluctuate naturally throughout your cycle, but the biggest shifts happen in the luteal phase (the one to two weeks before your period). Progesterone rises during this time, which has a calming effect on the body. Some people experience this as a gentle slowdown, while others feel completely wiped out, foggy, and unmotivated, especially if progesterone and oestrogen are out of balance. In the days leading up to your period, both progesterone and oestrogen drop sharply, which can trigger extreme fatigue, mood swings, and sugar cravings. While mild tiredness is normal, feeling exhausted to the point of struggling through daily tasks isn’t.

 

If pre-period fatigue is severe, worsening, or affecting your quality of life, an underlying imbalance may be at play. Low progesterone can lead to poor sleep and anxiety, oestrogen dominance may cause fatigue and water retention, and low iron can result in weakness and dizziness. Thyroid issues can also worsen premenstrual sluggishness. If your symptoms feel extreme, it may be worth getting your hormone and nutrient levels tested. A hormone specialist (like me!) can help identify root causes and create a plan to restore balance and improve energy levels.

 

Meet Sarah...

 

 

Sarah Gale is a Registered Nutritional Therapist, Clinical Nutritionist DipION mBANT and hormone expert and helps women who just can’t lose weight break free of the diet cycle, rebalance their hormones and feel confident in their own skin again.

After a lifetime a hating her body and chronic yo-yo dieting, Sarah realised that yo-yo diets didn’t have the answers and by balancing her hormones, fixing her metabolism and working on her mindset she could finally lose the weight and get her self-confidence back.

You can find out more about Sarah and the services she offers over at Sarah Gale Nutrition.