Feeling tired before your period is a common symptom of PMS, but it can interfere with your day-to-day life. Self-care measures like regular exercise, relaxation techniques, and a healthy diet can all help reduce fatigue.

You may experience some degree of discomfort shortly before your period each month. Mood changes, bloating, and headaches are common premenstrual syndrome (PMS) symptoms, and so is fatigue.

Feeling tired and listless can sometimes make your daily routine challenging. In some cases, fatigue can be so extreme that it stops you from going to work, school, or even doing the things you enjoy.

Here’s a look at what causes you to feel tired before a period and what you can do to put some pep in your step when that time of the month rolls around.

Yes. In fact, fatigue is one of the most common PMS symptoms.

In most cases, feeling tired before your period is nothing to be worried about. However, severe tiredness accompanied by significant mood changes can be a sign of premenstrual dysphoric disorder (PMDD), a more severe form of PMS that often requires treatment.

PMDD usually occurs about five to 11 days before a period and has many of the same symptoms as PMS. In addition to symptoms like fatigue, bloating, and headaches, people with PMDD may experience symptoms, such as:

  • crying spells
  • anger
  • sadness
  • lack of interest in usual activities and relationships
  • irritability

Fatigue before a period is thought to be linked to a lack of serotonin, a brain chemical that can affect your mood. Before your period starts each month, your serotonin levels may fluctuate significantly. This can lead to a major dip in your energy level, which can also affect your mood.

Your fatigue may also be caused by difficulty sleeping from PMS symptoms, like headaches. You may also experience an increase in body temperature before your period, which can keep you up at night.

If you’re dealing with a mild to moderate case of pre-period fatigue, there are ways to tackle it. Here are some tips:

Create a healthy bedtime routine

This is especially important in the days leading up to your period. A healthy bedtime routine can include taking a relaxing bath in the evening, skipping screen time at least an hour before bed, going to bed at the same time each night, and avoiding heavy meals and caffeine four to six hours before bed.

Focus on foods with less sugar

Eating a healthy diet and avoiding alcohol can help keep your energy levels up. Try to avoid foods and beverages with added sugar, such as sodas and energy drinks. These can all cause your blood sugar to spike, followed by an energy crash.

Keep your bedroom cool

Consider using fans, an air conditioner, or opening a window to keep your bedroom cool at night. Doing so may help you fall asleep and stay asleep, despite your elevated body temperature.

Stay hydrated

Don’t forget to keep yourself hydrated throughout the day. Being dehydrated can make you feel tired and lethargic, and may also make other PMS symptoms worse.

Try relaxation techniques

Try using relaxation techniques that promote restfulness before bed. Some options include:

You may also want to consider journaling to help unload any extra stress you may feel before your period.

A lot of the time, exercising, eating healthy, staying hydrated, and getting into the habit of a healthy bedtime routine can help increase energy levels and improve sleep.

If you’re still feeling fatigued, be sure to follow up with a doctor to identify if an underlying condition, like PMDD, may be causing your symptoms.

Getting treatment for PMDD can greatly reduce your symptoms, including tiredness. Some common PMDD treatments include:

  • Antidepressants. Serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac) and sertraline (Zoloft) have been found to reduce tiredness, ease emotional symptoms, cut food cravings, and improve sleep.
  • Birth control pills. Continuous birth control pills that completely stop you from bleeding can reduce or eliminate PMDD symptoms.

Feeling tired before your period is a common symptom of PMS, but it can get in the way of your life. Self-care measures like regular exercise, relaxation techniques, and a healthy diet can make a difference. So can a good bedtime routine that helps you relax and prepare your mind and body for sleep.

In some cases, fatigue can be harder to treat. If you think you may have PMDD or another condition, consider making an appointment with a doctor for a diagnosis and treatment options. PMDD is treatable and, with the right type of care, you may be able to put pre-period fatigue behind you.