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.
Prioritize Your Workout.
According to a 2015 studyTrusted Source, a moderate amount of aerobic exercise can help boost your energy levels, improve concentration, and ease most PMS symptoms. Try not to exercise within a couple of hours of your bedtime as that may make it harder to fall asleep.
Try Chinese Medicine.
A 2014 review found a significant improvement in PMS and PMDD symptoms — including fatigue — by those who used Chinese herbal medicine and acupuncture to treat their symptoms. Vitex agnus-castus, St. John’s wort, and ginkgo biloba were some highlighted herbal remedies.
Keep Your Bedroom Cool.
Use fans, an air conditioner, or open a window to keep your bedroom between 60 and 67°F (15.5 to 19.4°C). Doing so may help you fall asleep and stay asleep, despite your elevated body temperature.
Stay Hydrated.
Don’t forget to keep yourself hydrated by drinking at least 8 glasses of water each 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 deep breathing exercises, meditation, and progressive relaxation therapy. You may also want to consider journaling or talk therapy to help unload extra stress you may feel before your period.
