Experts recommend taking 1,200 milligrams of calcium a day (through diet and supplements), as well as vitamin B-6, magnesium and L-tryptophan. Continuous birth control pills that completely stop you from bleeding can reduce or eliminate PMDD symptoms. 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. Getting treatment for PMDD can greatly reduce your symptoms, including tiredness. You may also want to consider journaling or talk therapy to help unload extra stress you may feel before your period. Some options include deep breathing exercises, meditation, and progressive relaxation therapy. Try using relaxation techniques that promote restfulness before bed. Being dehydrated can make you feel tired and lethargic, and may also make other PMS symptoms worse. Don’t forget to keep yourself hydrated by drinking at least 8 glasses of water each day. Doing so may help you fall asleep and stay asleep, despite your elevated body temperature. Use fans, an air conditioner, or open a window to keep your bedroom between 60 and 67☏ (15.5 to 19.4☌). John’s wort, and ginkgo biloba were some highlighted herbal remedies. 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. Try not to exercise within a couple of hours of your bedtime as that may make it harder to fall asleep. According to a 2015 study, a moderate amount of aerobic exercise can help boost your energy levels, improve concentration, and ease most PMS symptoms. These can all cause your blood sugar to spike, followed by an energy crash. Try to avoid foods and beverages with added sugar, such as sodas and energy drinks. Eating a healthy diet and avoiding alcohol can help keep your energy levels up. 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. This is especially important in the days leading up to your period.
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