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    How Does My Period Impact My Energy and Sleep?


    Ever wonder why you feel like the most productive human some weeks and a sluggish zombie the next? You’re probably familiar with common period symptoms—that may vary in intensity from person to person—like mood swings, curious cravings, heavy bleeding, unexplained crying, bloating or even pain. But, have you ever wondered how periods affect your sleep cycle and energy levels? 

    Periods are often referred to as a ‘cycle’ because there are four different phases of menstruation that are on repeat. Understanding why period-related sleep loss occurs, and how your hormone patterns impact  your energy can make you more aware of what your body needs at each point of this cycle and how to schedule your month.

    But first, we need to understand exactly what’s happening inside…

    So, what exactly is happening inside my body during my period?

    Periods are ultimately the cycle related to our reproductive system, where changes are naturally made for a potential pregnancy each month.The ovary releases an egg (ovulation), which goes into the fallopian tube for 24 hours, give or take. If the egg is fertilized by  sperm, it moves into the uterus, which was prepared to host a fertilized egg guest for the next several months. In which case, the fertilized egg would attach to the uterine wall for further development—also known as pregnancy.

    However, if the mature egg doesn’t meet a sperm, the uterus gets the message that a fertilized egg will not be attaching to its wall. When the body doesn’t need to carry out a pregnancy, the changes that were made in anticipation of a pregnancy can now be reversed, and the body will work to return to its original condition. Fun. This involves breaking down the uterine wall, and bleeding during your period. Periods are the body’s way of naturally getting rid of the blood and mucosal tissue left behind after this process.


    So, what role do hormones play in your period? There are four phases to the menstrual cycle, and each phase is guided by hormones that directly impacts our sleep and energy. The hormones involved in these phases cause changes in the body to prepare for a fertilized egg, or the opposite—to clean house and repeat the cycle if the egg is not fertilized. 

    This means the body goes from a high alert state to one of low hormone activity. Decreased hormone levels and the physiological changes that occur to repeat the cycle over and over have an effect that can be exhausting. Literally.

    How does my period impact my energy?

    Taking a closer look at the four phases of the menstrual cycle, some of the phases explain period fatigue, low energy, and demand that you get more sleep and restorative time. While other phases explain why you have heightened energy, more focus and crazy stamina. Here’s a breakdown of each menstrual phase, including how you might feel, and what might be good for you during that phase of your cycle!

    PHASE 1 | Day 1-5 

    The uterus is shedding its lining, and your estrogen and progesterone hormone levels will be low. Blood loss of 2 teaspoons-1/3 cup (10ml to 80 ml) is considered normal, while 2-3 tablespoons of blood loss is the average. 

    You might feel: 

    Tired and sad. You may experience abdominal cramps caused by the contraction of the uterine and the abdominal muscles to expel the menstrual fluid.

    Good for you:

    Yoga, swimming, and walking help with cramps. With less progesterone in your system breaking down protein, this is a great time to do strength training for muscle gain. 

    PHASE 2 | Day 6-13 

    The uterus lining has reformed and you’re at your most fertile stage. Your estrogen levels are rising leading up to ovulation. Estrogen increases the blood flow to the brain and raises the levels of certain hormones in the body, including serotonin (the happy hormone).

    You might feel:

    With testosterone up, you'll feel strong, energized, sharp and alert—you’ll be able to push yourself a little harder during this phase. Your skin will be glowing!

    Good for you:

    You’re at your sexiest and most fertile. Orgasms are most intense and attainable during this phase.

     PHASE 3 | Day 14-22

    The ovary releases an egg, and if not fertilized, it dissolves.

    The body has lots of estrogen and progesterone during this phase, increasing your metabolic rate and the sharpness of your memory. 

    You might feel:

    You’ll likely experience sudden hormone changes which may intensify emotions and tiredness. You may crave fats because your body is burning more fats than carbohydrates during this phase. 

    Good for you:

    Endurance workouts are great right now, as you have more energy and your body is burning fat. Plus, exercise releases endorphins to elevate your mood.

    PHASE 4 | Day 23-28

    The body prepares to shed the lining of the uterus, and estrogen and serotonin levels drastically drop, while testosterone and progesterone surge, making you feel sluggish.

    You might feel:

    Stressed, frazzled, and fatigued. You might retain water, experience cramps, aches and pains, bloating, lowered labido, and food cravings. Breasts will be more sensitive and skin more oily, including breakouts. 

    Good for you: 

    Motivating yourself may be hard, but gentle exercise like yoga, walking or swimming will increase your endorphin levels to make you feel better, fight fatigue, and curb cravings. It's a good time to eat healthy and recharge.

    Period fatigue—why can’t I sleep and why do I feel so tired during my period?

    If you’re missing sleep at night during your period or experiencing period fatigue, you’re not the only one. According to the National Sleep Foundation, about 23% of women have disrupted sleep in the week before their period, while 30% have disrupted sleep during their period. 



    Most menstruators would agree they get the worst sleep during the first few days of, and the days right before their period. This is mostly related to uncomfortable menstrual symptoms like headaches, cramps, heavy bleeding, bloating and pain. Some menstruators even experience indigestion and stomach issues during their period, making it hard to fall or stay asleep. 


    Your body’s core temperature increases by about half a degree right after ovulation, which can disturb your sleep during your period. You will feel the most sleepy when your body temperature drops and is towards the lower side of the normal range. So, while a half a degree of raised temperature doesn’t seem like much, it is a known culprit for causing trouble sleeping during your period.


    The variation in hormone levels during the menstrual cycle also affect our sleep and moods. Four hormones are involved in this process—estrogen, progesterone, FSH (follicle stimulating hormone) and LH (luteinizing hormone)—and their levels drop right before the start of the cycle. Changes in their levels can lead to feelings of anxiousness, depression, and nervousness. And, while it may be normal to feel these emotions during your period, it can also be exhausting. Meanwhile, progesterone levels increase after ovulation, which causes most women to feel extra sleepy. 

    What can I do to improve sleep and energy during my period?

    While it may feel frustrating sometimes  managing uncomfortable period symptoms and the effects they have on your energy levels and sleep cycles, you should know that having periods is actually good for  your body. Believe it or not,there are many benefits of going through the menstrual cycle each month, such as prevention of diseases including osteoporosis, breast cancer and heart disease, detoxification of our body, greater sexual satisfaction, and slowing down of the aging process.

    That being said, it doesn’t change the fact that periods can make you feel tired and energy depleted during the day, while also making it difficult to catch zzz’s at night. The lack of proper sleep can be a real struggle. However, there are some simple things you can do to  feel energized and get better sleep during your period: 

    • Work out

    • Take a walk outside

    • Eat a healthy and balanced diet

    • Take short naps

    • Drink plenty of water

    • Avoid caffeine several hours before bed

    • Consume magnesium-rich foods such as bananas, brown rice, whole grains and nuts

    • Eat frequent small meals instead of 3 large ones a day

    • Consume healthy fats such as oily fish, olive oil, nuts and avocado

    • Take supplements, including melatonin, magnesium, and calcium

    • Try a soothing bedtime routine with relaxing teas to aid the sleep process

    • Practice relaxation techniques, such as deep breathing, body scan, meditation or yoga


    In the end, if all these tips don’t cut it, you can always try the most popular way to feel better: curl up in your bed for a cozy day off with snacks and your favorite movie—or, deal with the low energy and mood by sleeping it off. 

    Have you noticed any interesting patterns with your sleep and energy during your cycle? Share in the comments below.


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    Let customers speak for us

    63 reviews
    Amazing for heavy workouts!!

    This cup is amazing – I ran with it today and all of my other menstrual cups have been an utter disaster for heavy workouts, but this one is awesome. Thank you so much! 😍

    Great first cup!

    I read a ton of reviews and watched a bunch of YouTube videos before I finally picked this for my first menstrual cup. Of course, my period showed up yesterday and I was both terrified and excited to try this thing out.

    I’m 41 and haven’t had children and absolutely no clue how high or low my cervix is, but I got the small size. I picked this cup because it seemed to be both a little firm where the structures are but soft everywhere else. I was afraid if I bought a cup that was too soft it wouldn’t open up and I might leak, and if I bought one that was too firm, it might be uncomfortable with my mind-numbing cramps or make it harder to go pee. I was hoping it would be my goldilocks firmness so I wouldn’t have to try several cups to get the right one. While, I haven’t tried other cups to compare it too, this cup does definitely seem to be perfect because it has both firmness and softness to it.

    Inserting the cup at first was a little awkward but not really hard. It definitely opened up right away. The guide that comes with the cup gives lots of helpful tips to make sure you have a good seal, and I followed all of them just to make sure I got it in right. I’ve read reviews on other cups where if the person sat a certain way they could feel the stem, and I was trying to avoid that with this cup. I’ve been able to leave the stem on and I can’t feel it regardless of what position I’m in or activity I’m doing.

    A few times throughout the day, I would feel a gush of flow coming out and was certain that I had just leaked everwhere, but when I checked there was nothing on my pad, so I believe it was just my flow releasing into the cup. After a few hours I took it out, just to make sure I didn’t overflow or anything. It was a bit tricky removing it my first time, but the stem and pinch grips, the way they are, make it fairly easy. The first time I think maybe I inserted it too far because I’m used to using tampons. I bared down a bit and it moved down where I was able to easily remove it without trouble or discomfort. Since, I don’t insert the cup as far and I haven’t had any issues since, but even if you did, it’s easy to just bare down a bit to help the process. The cup was less than half full, which made me feel like I could wear it overnight without a mess. I’m pleased to say I can now sleep all night without having to get up and change my tampon and pad (I wore both before to prevent leaks). This alone was worth the purchase to me. I hate wearing pads––they are so uncomfortable and smell. I also believe since using this product, my cramps are significantly less. I don’t know if it’s just in my head, but it really seems like they are better. All in all, this was a great first cup experience and I completely recommend it!

    VOXAPOD Menstrual Cup
    Katie Morson
    I would give this ten stars if I could!

    Okay, I’ve been a cup user for over 12 years and had several cups over the years, most of them shaped basically the same way: conical with a harder stem. This cup’s design is a total game-changer, in my opinion. With all of my other cups, removing it was always a bit of a challenge because I would pinch at the base but the suction seal at the top would not break, so I would have to put my finger in and push the whole side of the cup in while I tried to pull it out otherwise it would be uncomfortable when removing the cup. This cup has a thicker line of silicone that goes from the bottom of the cup where you pinch for removal up to the suction hole at the top (basically acting as my finger used to do for removing other cups), so now I can just pinch at the base and the suction remains broken while I’m trying to remove the cup which is waaaaayyyyyy more comfortable! Goood gosh, what a smart design. Also, sometimes with my other cups the stem would poke me if I moved or sat a certain way and this one NEVER does. So, if you’re wondering if this cup really is that much better, it definitely is and I could see how it would reduce the learning curve for first-time cup users especially. If I could give this product ten stars, I would! THANK YOU!

    The design of this cup is better than others!

    I think the firmer lip on top is what helps it to be such an effective, secure product. Thank you, thank you, thank you for making it so much more comfortable to be a woman! I will continue to spread the word.

    Big fan and would totally recommend.

    I am one of the Kickstarter backers and wanted to write in to tell you how awesome your product is. Of the three cups I own, this one is by FAR the most comfortable. It conforms and seals itself properly with virtually no assistance, and I never leak with it compared to the other two, which would leak occasionally for no reason. I'm a pretty big fan!