There is a very specific kind of tired that hits before your period.
Not “I slept badly” tired.
Not “I need a coffee” tired.
More like:
-
Why is everyone breathing so loudly?
-
Why do I want to quit my job and move to Thailand?
-
Why did that email feel like a personal attack?
Welcome to your luteal phase.
Let’s break down what’s actually happening and how to survive it without falling for your managers rage-bait or ghosting your friends.
The Cycle, But Make It Practical
Your menstrual cycle has four phases. You are not imagining the personality shifts.
🩸 Menstrual Phase (Day 1–5)
Hormones low. Energy low.
You want softness, soup, and silence.
🌱 Follicular Phase (Day 6–13)
Oestrogen rising. Dopamine rising.
You suddenly believe in yourself again. You start new projects. You reply to emails.
✨ Ovulation (Around Day 14)
Hormones peak. Confidence peaks.
You’re glowing. You tolerate people. You might even like them.
🔥 Luteal Phase (Day 15–28)
Progesterone rises. Body temperature rises. Nervous system sensitivity rises.
Energy? Drops.
Research recognised by NICE and the American College of Obstetricians and Gynaecologists shows this phase is linked to fatigue, irritability, anxiety and low mood, especially in PMS and PMDD.
So if you feel:
-
Overstimulated
-
Deeply tired
-
Weirdly emotional
-
One inconvenience away from tears
You’re not unstable. You’re hormonal.
Why We Actually “Crash Out”
Progesterone has a sedating effect on the brain. It interacts with calming pathways (GABA receptors), which can make you slower, sleepier, less sharp.
Now add:
-
Full-time work.
-
Teams notifications.
-
Family expectations.
-
Dating.
-
End of the month maintenance (thats meant to be fun, but is lowkey stressful af).
Your luteal phase doesn’t remove your responsibilities.
It just removes your tolerance.
That’s the crash out.
How Not to Ruin Your Life Once a Month
Let’s get practical.
1. Eat Like You Have a Brain to Protect
Your metabolism increases slightly in the luteal phase. You genuinely need more food.
Prioritise:
-
Carbs (yes, real ones).
-
Protein every meal.
-
Magnesium-rich foods (dark chocolate is basically medicinal).
-
Fewer caffeine spikes (less coffee, more alafia :)
Low blood sugar + progesterone = unnecessary arguments.
2. What to Text Your Friends Instead of Ghosting
Instead of disappearing for 5 business days:
“Hey, I’m pms-ing rn. Can we do something chill or reschedule?”
If they’re real friends, they’ll understand.
If they don’t...
3. How to Deal with Annoying Managers
The luteal phase makes you less tolerant of nonsense.
Before replying:
-
Draft the email.
-
Don’t send it.
-
Re-read it in 1 hour.
Use:
“Let me come back to you on that.”
Buy yourself emotional time.
4. How to Calm the Spiral
Luteal nervous systems need gentleness, not discipline.
Try:
-
Early nights (sleep disruption is common now).
-
Walking instead of HIIT.
-
Nostalgia TV (My favourite thing to do is re-watch cheetah girls and thats so raven)
-
Warm showers.
-
Journalling without fixing.
You’re not meant to optimise here. You’re meant to maintain.
And If It Feels Bigger Than “Just PMS”
If you experience severe depression, intrusive thoughts, or extreme anxiety in this phase, PMDD is real and recognised by NICE.
You deserve medical support. This isn’t weakness.
The Reframe
We weren’t designed to feel identical every day of the month.
But we were taught to perform like we do.
The real power move isn’t pushing through.
It’s supporting yourself differently in the weeks that require more softness.
Imagine:
Energy that feels steady instead of wired.
Support that feels nourishing instead of intense.
A space where you don’t have to apologise for your cycle. T
That kind of steadiness changes everything.
And this is exactly why Alafia exists.
Not to “fix” PMS. Not to override your cycle. Not to turn you into a biohacking project.
But to support that specific pre-period window, when energy dips, emotions feel heavier, and life doesn’t slow down just because your hormones do.
Alafia’s drinkable daily blend was created for that phase. Calm energy. Nervous system support. No stimulants. No chaos. Just something that feels like nourishment rather than punishment.
It’s the difference between squeezing more out of yourself…
And steadying yourself.
And if you’re tired of biting your tongue and rolling your eyes every luteal phase, maybe it’s time to stop surviving it and start supporting it.
Not dramatically.
Not perfectly.
Just intentionally.
