Women experience fatigue during that time of the month.You are not the only one who has this problem.Even though you don't feel your best, try to maintain a healthy diet and exercise regimen.It's important to address any sleep issues or medical conditions that may be contributing to your symptoms.
Step 1: Take a break.
It is normal for you to feel sleepy during your period, as it can disrupt your sleep cycle.Take a power nap if you feel like you need more sleep.Taking naps in the afternoon may prevent you from falling asleep at night.The ideal length for a nap is 20 minutes.If you sleep much longer than this, you will feel worse when you wake up.If you suffer from insomnia, don't take naps during the day.This will make it harder for you to sleep at night.
Step 2: Go for a walk.
A little movement can help you regain your energy.Go for a brisk walk if you want to get your heartbeat up.You will feel better at the end of your walk, even though it may feel like a chore.If you want to prevent feelings of lethargy before they happen, try to incorporate a walk into your daily schedule.Walking is the easiest form of exercise to do spontaneously.Try running up and down the stairs.Stretch breaks can be socially appropriate and even a few moments can help.If you are feeling sluggish, your body may benefit from some extra fuel.A snack that is light and healthy will give you some energy.If you haven't been eating healthy foods throughout the day, this will be helpful.You can give yourself a boost by eating nuts, nut butter, or low-fat cheese.You can get the burst of energy you need from fruit.Eating healthy meals throughout the day will make you feel better.Try to find foods that are high in fiber and low in sugar.
Step 3: Consider the effects of sugar or caffeine.
It is possible to get the energy you need from a tea, coffee, soda, or candy bar.This will give you a burst of energy, but it will not last long and you may feel worse when it wears off.This shouldn't be used often as healthy foods will give you longer- lasting energy and make you feel better in the long run.It's important to be cautious when it comes to menstrual symptoms for some women.If you find that you have worse symptoms when you drink coffee, don't drink it before your period.It can be taken in pill or powder form.You should not exceed the recommended dose, no matter what form you take it in.
Step 4: Don't eat the junk food.
It can be hard to stick to a healthy diet when you're tired and uninspired.Junk food is bad for your health, but it can also make you feel worse when you have periods, including depression, and fatigue.Excess amounts of sugar, salt, fat, and alcohol should be avoided.These foods won't provide you with long- lasting energy, and they may cause you to be even more tired.You should eat lots of fruits, vegetables, and whole grains.These will give your body the energy it needs.
Step 5: You should watch out for cravings.
Some women crave foods that are high in sugar and fat during their periods, even when they don't normally eat them.These can cause highs and lows in your energy level, even on a good day, so it's no wonder you're feeling sluggish.Try not to eat things that you wouldn't normally eat.Substitute healthy options.You might want some really bad food, but you might be satisfied with a healthier alternative.Try a strawberry yogurt smoothie instead of a milkshake.Try a baked apple with cinnamon.A small amount of cheese and olive oil can be found in a pita.Try a vegetarian burger.Instead of ice cream, try a frozen banana.If you want some chocolate, place it in the crumbs of a chocolate wafer.Do you want a chocolate bar?It's a good idea to have a hot cup of cocoa.It has less calories and fat than a chocolate fix.Sometimes cravings are your body's way of telling you that you need something.If you find that you are constantly craving a specific type of food, you may want to see your doctor for a blood test.For example, red meat cravings may indicate an iron deficiency, while chocolate cravings could indicate a magnesium deficiency.
Step 6: You can supplement your diet.
A balanced diet is the best way to get the vitamins you need, but it's not always enough.It is possible to take vitamins if you feel your diet is lacking.The symptoms that you experience before and during your period may be improved by taking the following vitamins.
Step 7: Don't change your exercise regimen.
When you are dealing with menstrual fatigue, exercising will help you regain some of your energy.If you work out, you may be able to make your body feel better.It can help with other period-related symptoms.Try the rule for 10 minutes.If you want to do a workout, do it for 10 minutes.You will keep going once you get going.If you feel terrible after 10 minutes, it may be time to stop.You can switch up exercise according to your comfort.If your chest is tender from the water, your jump rope workout would be uncomfortable.It may make sense to try an alternate workout.You will not exercise if you are in pain.You should aim for two and a half hours of moderate-intensity aerobic exercise each week.A combination of moderate and vigorous activities can help you achieve your goal.Strength training should be included.Lifting weights or doing push-ups is possible.If you are suffering from cramps, try using a heating pad or stick-on heating strip instead of taking an over-the-counter pain relief.You might find that you have more energy to move around after your cramps are over.
Step 8: Fight the pain.
Changing your sleeping position or using a body pillow can help you sleep better at night.The right position can make all the difference when it comes to sleeping.Take an over-the-counter pain medication if the changes aren't enough.You don't have to suffer through a poor night's sleep just because you have something.If you have pain, a heating pad may be helpful.It's best to sleep with one on low heat.The same benefit may be provided by a warm bath before bed.
Step 9: Combat body temperature changes.
The second half of your monthly cycle may make it harder for you to fall asleep.You can make yourself more comfortable by turning the thermostat down a few degrees.The ideal sleeping temperature is between 60 and 67 F.It's a good idea to set your thermostat to adjust to your ideal sleeping temperature before you go to sleep.It is possible to take a warm bath before bed.The difference in temperature between the warm water and the cool room will help.
Step 10: It's possible to try melatonin.
It is possible that your body is not producing enough melatonin due to hormonal fluctuations, if you find that you have a harder time falling asleep during your period than you normally do.melatonin can be taken before bed during your period.Before you start taking supplements, talk to your doctor.They may interact with other drugs.If you want to know if your body is missing melatonin, you can ask your doctor to test it.Make sure you get tested during your period.
Step 11: Your doctor can tell you about hormone deficiencies.
Your sleep troubles may be caused by an excess of hormones.Your doctor may be able to prescribe a hormonal supplement if this is the case.If you have a hormonal imbalance, you will need to have your levels tested multiple times throughout the month.If you track your sleep problems and any other symptoms you may experience before seeing your doctor, this can be done with blood or saliva tests.Your doctor will be able to understand if your symptoms are related to your menstrual cycle.
Step 12: See your doctor.
If fatigue during your period is interfering with your ability to work, see your doctor.You might be suffering from iron deficiency.Women who experience heavy periods are at a higher risk of iron deficiency because of their increased blood loss.A simple blood test is what your doctor will want to do.You may need to have an additional test to check for uterine fibroids, which can cause excessive menstrual bleeding.Anemia is the most common cause of fatigue that occurs during menstruation, but there are other medical causes as well.
Step 13: Iron can be obtained from food.
It is possible for some people to correct iron deficiency by changing their diet.Your doctor may tell you to eat more iron-rich foods such as beef, pork, chicken, and fish.
Step 14: Consider supplements.
If you can't increase your iron levels with diet changes, your doctor may recommend that you take an iron supplement.In extreme cases, your doctor may recommend an IV supplement.The absorption of iron is aided by the use ofVitamin C.This is also available in a pill form.It's a good idea to take this with an acidic juice high in vitamins C and E.They help increase iron absorption.The recommended dose of supplements is always taken.Don't change your dose without talking to your doctor.
Step 15: Follow up with your doctor.
If you have changed your diet or started taking supplements, it's a good idea to get another blood test.This will give you an idea of how effective your treatment has been.It could take months to get your iron levels back to normal.After about a week, you should start to feel a difference in your energy levels.For some people, iron deficiency is caused by a condition that prevents the absorption of iron into the bloodstream.Adding more iron to your diet won't solve the problem if this is the case for you.