8 Effective Ways to Kick Period Fatigue

Fatigue is defined as very little energy, tiredness, or less strength than usual. It can be challenging to deal with, especially if it interferes with your daily life. It may be even more frustrating if it occurs every month as a part of your menstrual cycle. Fatigue recurring every month during your period is called period fatigue.

Fatigue can occur at any point in the cycle and may fluctuate. For many people, the fatigue peaks right before their period begins. But every person is different and may experience their period differently.

How can I combat fatigue during my period?

Period fatigue can be frustrating and inconvenient. Some phases of your cycle may be worse than others. Likewise, some months may be worse than others. But there are things you can do that may help you cope with period fatigue.

1. Sleep routine

Getting an adequate amount of sleep each night may help combat period fatigue. Most adults need about 7 to 9 hours of sleep each night. Try implementing these tips to get a better night's sleep:

• Sleep in a dark room.

• Lower the temperature in your room.

• Remove electronics from your room while you sleep.

• Have regular sleep and wake times. Go to bed at the same time each night and wake up at the same time each morning, whether you are on your period or not.

2. Relaxation techniques

Practicing relaxation techniques may help with period fatigue. You might want to investigate these relaxation techniques:

• Breathing exercises

• Massage therapy

• Biofeedback 

• Meditation

• Yoga

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3. Exercise

Regular aerobic exercise can help period fatigue and may improve premenstrual symptoms. Here are tips to get the most out of your exercise routine:

• Aim for 150 minutes weekly, which is about 30 minutes, 5 days a week.

• Exercise consistently throughout the entire month — not just during your period.

• Take it a bit slower when you are on your period if you need to. For example, try walking instead of jogging or do yoga instead of Pilates. 

4. OTC pain medications

Non-steroidal anti-inflammatory drugs (NSAIDs) are over-the-counter (OTC) medications often taken for mild to moderate pain. They can relieve menstrual pain and headache. Managing your pain may help lower fatigue. Examples of NSAIDs include naproxen and ibuprofen. 

5. Birth control pills

If you are not trying to get pregnant, birth control pills may help relieve fatigue and other period symptoms. Birth control works by regulating hormones that control both pregnancy and your period. 

Birth control pills aren’t right for everybody. Some people are more sensitive to hormonal birth control and may experience side effects that worsen fatigue. Ask your provider whether birth control would help your period fatigue. 

6. Antidepressants

Providers sometimes prescribe certain antidepressant medicines to treat PMS symptoms, especially if you also have depression or premenstrual dysmorphic disorder (PDD). This may include reducing period fatigue.

7. Supplements

Providers may recommend supplemental vitamins and minerals for your fatigue. A supplement may help your body get the required nutrients and balance your hormones. Vitamins and minerals are necessary for balanced hormones, including: 

• Vitamin B

• Vitamin D

• Calcium

• Magnesium 

A supplement may help your body get the required nutrients and balance your hormones. And this in turn may help cut down on fatigue.

8. Alternative therapies

There’s not a lot of evidence that suggests alternative therapies can help manage period fatigue. But it may be worth trying.

One review suggests that acupuncture might improve period fatigue. The same review also suggests herbal remedies may also help relieve the fatigue associated with your period. Herbal remedies that may help fatigue include:

• Vitex agnus-castus

• Hypericum perforatum (St. John’s wort)

• Xiao Yao san

• Elsholtzia splendens

• Ginkgo biloba L.

But talk to your provider before trying a new herbal remedy. Some herbs can interfere with any medication you are currently taking.

Can I prevent menstrual fatigue?

You may not be able to get rid of menstrual fatigue completely. Still, besides the things mentioned above, some diet changes may help limit symptoms or prevent them to a certain degree.

• Eat a diet rich in complex carbohydrates, which help regulate hormones. This can include whole grain bread, pasta, cereals, brown rice, and beans.

• Eat calcium-rich food, such as milk, yogurt, and leafy green vegetables.

• Lower the amount of fat, salt, and sugar in your diet.

• Avoid alcohol and caffeine.

• Eat a higher number of smaller meals each day instead of three large ones. Or eat less during your regular three meals and add three snacks. Eating smaller amounts throughout the day can stabilize your blood sugar, which can help with period symptoms.

When should I see a doctor about my fatigue? 

Talk to your provider if your fatigue gets in the way of your normal activities. If you have severe fatigue, you may have a more critical problem that needs to be addressed by a healthcare professional.

And you don’t need to wait until your period fatigue is debilitating before reaching out to your provider. Let your provider know any time you’re experiencing a new symptom. They may be able to help you get relief before fatigue starts limiting your activities.

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Written by:

Kristina Van Winkle, BSN, RN

Kristina Van Winkle, BSN, RN, is a registered nurse with over 15 years of experience caring for both pediatric and adult patients. She also owns a medical writing business, Write Shift RN, LLC.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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