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Feeling worn out and wondering if progesterone is the culprit? You may be onto something.
Progesterone is a hormone that helps sync your menstrual cycle and supports pregnancy. But it also can affect your mood – and your energy levels.Â
In this article, we’ll cover why progesterone can make you tired, and what you can do to manage progesterone fatigue.
How does progesterone help your body?
Progesterone is one of your body’s main female hormones. It helps regulate your menstrual cycle and plays a vital role in getting pregnant and maintaining pregnancy.
Here are a few ways progesterone supports pregnancy:
- Thickens the uterine lining to make the womb ready for a fertilized egg to implant.
- Maintains the uterine lining to ensure a nourishing environment for your growing baby.
- Prevents uterine contractions to reduce the risk of preterm labor and miscarriage.
- Prepares the breasts for milk production, but inhibits lactation until your baby is delivered.
- Prevents your immune system from attacking the embryo.
- Prevents ovulation while you’re pregnant.
As you can see, progesterone is crucial to ensuring a healthy pregnancy. But it serves other functions too, like calming your nervous system.Â
Know More: How To Increase Progesterone To Get Pregnant?Â
That’s why high progesterone levels can make you sleepy. More on this later. But first, let’s cover how progesterone is made in the body, and how it changes during your cycle.Â
How do progesterone levels change?
Your progesterone levels rise and fall throughout your menstrual cycle. At the start of your cycle (the follicular phase), progesterone levels are low. In this phase, estrogen is the dominant hormone.Â
Towards the end of the follicular phase, estrogen rises, which prompts the luteinizing hormone (LH) to surge. This LH surge then triggers ovulation.
Once ovulation occurs, the empty follicle transforms into a temporary organ called the corpus luteum. And one of its main jobs is to produce progesterone. This helps the uterine wall thicken, to prep your womb in case you get pregnant.
If a sperm fertilizes the egg, the corpus luteum keeps making progesterone until around the 10th week of pregnancy. From there, the placenta takes over progesterone production for the rest of your pregnancy.Â
But if a sperm and egg don’t meet, progesterone falls. Progesterone’s drop makes the uterine lining slough off, which starts your period.Â
This progesterone roller coaster continues with each menstrual cycle. While these progesterone fluctuations are totally normal, they can affect your mind and body.
Why does progesterone make you sleepy?
Ever noticed you feel more relaxed in your luteal phase? You weren’t imagining things. You were feeling the effects of progesterone.
Progesterone acts as a mild sedative in the body. Its calming effects help ease anxiety and promote restful sleep.Â
So how does progesterone make you feel tired? By stimulating the production of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that helps your body and mind relax.Â
Progesterone is broken down into the metabolite allopregnanolone (quite the mouthful!). And allopregnanolone boosts GABA production. Meaning when progesterone rises, GABA does too.Â
When progesterone and GABA increase, you feel calmer. The downside? You may feel more tired too.Â
For example, one study gave a single dose of progesterone to subjects. The result? Subjects felt more fatigued.Â
Another small study gave progesterone to both men and women. They too found it increased fatigue, regardless of sex.Â
When does progesterone fatigue happen?
Progesterone tiredness is more pronounced during certain times of month and phases of life. Here are some phases when high progesterone levels may make you feel more sleepy:
- Menstrual cycle
As mentioned, your progesterone rises in the luteal phase just after ovulation. And when progesterone is higher, so is GABA. Since GABA helps you relax and promotes sleep, you may feel more tired during this phase.Â
Research backs this up. One study found when progesterone is higher in the luteal phase, women feel less PMS symptoms like irritability. But they also feel more fatigued. This is all thanks to the uptick in progesterone and GABA.Â
Know More: What do your progesterone levels mean after ovulation?Â
- Hormonal birth control
Birth control pills, vaginal rings, and IUDs can all cause fatigue. That’s because oral contraceptives and other birth control affect the levels of estrogen and progesterone.Â
Not all women on birth control pills experience fatigue. It tends to be more common in high-dose birth control methods like Depo-Provera, which lasts for three months. That said, most birth control side effects lessen the longer you take them. If the fatigue lingers, trying a different type of pill may help.Â
- Pregnancy
Progesterone levels skyrocket during pregnancy. In fact, you make more progesterone in one pregnancy than you do your entire life when not pregnant! Your progesterone levels slowly rise during pregnancy before peaking in the third trimester.Â
No surprise here, but high progesterone levels during pregnancy can make you feel more tired. Pregnancy fatigue is usually the worst in the first trimester, as your body adjusts to the changes in hormone levels.Â
Know More: The Importance of Progesterone Production During Early PregnancyÂ
- Fertility treatment
Progesterone supplements are often given to women having infertility issues. This includes those with ovulation problems or a history of recurrent miscarriages. They’re also used in fertility treatments like IVF to ensure the uterine lining is thick enough to support implantation.Â
Progesterone supplements can be given as oral medications, vaginal suppositories, or injections. No matter which form you take, progesterone supplements can make you drowsy. That’s why they’re best given in the evening just before bed.Â
- Menopause
Once you hit menopause, your menstrual cycle ends. This causes estrogen and progesterone levels to plummet. When these hormones drop, it can trigger many symptoms like hot flashes, mood swings, weight gain, and trouble sleeping.Â
For many women, it’s an uncomfortable time. For this reason, many turn to hormone replacement therapy (HRT) to ease menopausal symptoms. And progesterone is often included in HRT.Â
Women who’ve had a hysterectomy are given estrogen alone. But if a woman still has her uterus, she’s given estrogen and progesterone. This is because too much estrogen can increase the risk of uterine cancer – and progesterone helps keep estrogen in balance.Â
If progesterone supplements are part of your HRT regimen, you may notice some fatigue. It’s important to work with your doctor to find the right dosage for your body. If you feel overly tired, your dosage may need an adjustment.Â
How long does progesterone make you sleepy?
Some women feel dizzy or drowsy for a few hours after taking oral progesterone supplements. This is due to progesterone’s sedative effects. That’s why it’s best to take progesterone at bedtime. You’ll also want to avoid driving for at least 8 hours after each dose.Â
How to combat progesterone fatigue?
If you feel sleepy and suspect high progesterone is to blame, shifting your diet may help. Here are a few dietary changes that may ease progesterone fatigue:
Eat frequent, balanced meals
This keeps your blood sugar steady to prevent energy crashes. Include a mix of protein, healthy fats, and carbs with each meal.Â
Bump up your protein
Progesterone is catabolic, meaning it breaks down protein. This means when your progesterone levels are higher, your body’s demands for protein increase. So whether you’re in the luteal phase, pregnant, or on progesterone supplements, you’ll want to eat more protein.Â
Have a snackÂ
Your metabolism speeds up in the luteal phase. So you may need a snack or two to sustain your energy levels during this phase.Â
Besides diet, here are some other ways to manage progesterone tiredness:
Move your bodyÂ
This may seem counterintuitive but exercise can give you a natural energy boost. No need to go to extremes. Stick with gentle exercises like walking, swimming, and yoga. Even a brisk 10-minute walk may help you feel more energized.Â
Time your dosage
If you take progesterone supplements, stick to your regular dosing schedule (meaning at night). If you take them early in the day, it may cause daytime sleepiness.Â
Listen to your body
If you try the tips above but still feel worn out, that’s okay! Trust your body and give yourself permission to rest.Â
Check with your doctorÂ
If you’re on progesterone supplements and have severe fatigue, let your doctor know. Your dose may be too high and need to be adjusted.
Takeaways
- Progesterone is a hormone that has mild sedating effects, meaning it can make you feel sleepy.Â
- Progesterone is metabolized into allopregnanolone, which increases GABA production.Â
- GABA is a calming neurotransmitter that can make you feel more drowsy.Â
- If you’re in the luteal phase, pregnant, or taking progesterone supplements, you may feel more tired. This is due to the progesterone and GABA connection.Â
- It’s important to take progesterone supplements right before bed to prevent daytime sleepiness.
- You can help manage progesterone fatigue by shifting your diet. Eating balanced meals at set times, increasing your protein intake, and eating more snacks may help boost your energy.Â
- If you’re on progesterone supplements and feel overly fatigued, speak with your doctor. They may need to tweak your dosage.Â
Was this article helpful?
- Progesterone and Its Metabolites Play a Beneficial Role in Affect Regulation in the Female Brain – PMCÂ
- A placebo-controlled study of effects of oral progesterone on performance and mood. – PMCÂ
- Administration of progesterone produces mild sedative-like effects in men and womenÂ
- Higher luteal progesterone is associated with low levels of premenstrual aggressive behavior and fatigueÂ
- A prospective study of adolescents who choose among levonorgestrel implant (Norplant), medroxyprogesterone acetate (Depo-Provera), or the combined oral contraceptive pill as contraceptionÂ
- Progesterone (Oral Route) Description and Brand Names – Mayo ClinicÂ
- Metabolic effects of progesteroneÂ
- Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women
- Effect of menstrual cycle on resting metabolism: A systematic review and meta-analysis – PMC
