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It's not just about your period
Your guide to the hormonal cycle and well-being
The menstrual cycle is a hormonal process of approximately 28 days, divided into four phases, that affects energy, sleep, mood and how the body responds to exercise. Understanding your cycle makes it easier to take care of yourself, all month long.
Menstruation is usually talked about in terms of discomfort and limitations. But the menstrual cycle is one of the body's most sophisticated systems. The monthly hormonal process affects energy, mood, sleep, concentration, sex drive and how the body responds to exercise and stress. Understanding the connection between menstruation and hormones is not only relevant to those trying to get pregnant. It is relevant to anyone who has a cycle.
This guide is for those of you who want to understand what actually happens in your body during the month, and how you can use that knowledge to take better care of yourself.
This guide is written to provide general information and is not medical advice. It is not a substitute for professional healthcare. If your symptoms affect your daily life, contact your doctor, a midwife, or a women's health clinic.
What happens in the body during a cycle?
The four phases
A cycle is divided into four phases, each controlled by different hormones with different effects on the body and mind.
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The menstrual phase (days 1–5, approximately)
is when the uterus sheds its lining. Estrogen and progesterone are at their lowest levels. Many people feel tired, sore, and need to slow down. It’s not imagination, it’s physiology.
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The follicular phase (days 1–13)
The follicular phase overlaps with the menstrual phase and means that estrogen levels begin to rise. Energy gradually returns, concentration sharpens, and many experience a period of increased motivation and well-being.
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The ovulation phase (around day 14)
The ovulation phase is the short peak of the cycle. Estrogen reaches its peak and the LH hormone rises sharply. Many are at their best now: energy, social, creative.
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The luteal phase (days 15–28)
The luteal phase is the longest phase and the one most people associate with PMS. Progesterone rises and estrogen falls back. The body prepares for either pregnancy or menstruation. Mood, sleep, and energy can all be affected.
What exactly is PMS?
PMS (premenstrual syndrome) is not imagination or weakness. It is a physiological reaction to the hormonal shifts in the luteal phase. Up to 75 percent of menstruating women experience some form of PMS, according to 1177 Vårdguiden (Sweden's national healthcare information service). Common symptoms include mood swings, irritability, fatigue, bloating, breast tenderness, and sleep problems.
PMDD (premenstrual dysphoria) is a more serious variant with severe mood swings, anxiety, and depression that can significantly affect everyday life. It is a clinical diagnosis and there is treatment.
If your symptoms affect your daily life, contact your doctor, a midwife, or a women's health clinic.
How do hormones affect sleep?
Progesterone has a calming effect, but when it drops at the end of the luteal phase, sleep can deteriorate. Many people notice that they wake up more easily or sleep more lightly in the days before their period. It's not stress, it's hormones.
Want to read more about the connection between sleep and hormonal changes? See our Sleep Guide →
How do hormones affect training and recovery?
The body responds differently to training depending on where in the cycle you are. During the follicular and ovulation phases, when estrogen is high, the body is generally better at building muscle and recovering quickly. During the luteal phase, when progesterone dominates, the body may be more inclined to store fat and recovery may take longer.
The issue of adapting training to the menstrual cycle is a hotly debated issue in sports research. A review from Karolinska Institutet notes that there is a widespread belief that periodization according to the menstrual cycle can be beneficial, but that the research does not yet provide sufficient support for general recommendations.
What's closest to your body matters
During your period, when your skin can be more sensitive and your body more reactive, soft materials and breathable garments are not a luxury but a practical difference. Tight synthetic materials against your skin can increase discomfort; natural fibers and materials certified according to OEKO-TEX standard 100 have been tested for harmful substances and are suitable for more sensitive days.
Swegmark has been manufacturing underwear since 1937 and works with materials that are adapted to the body's variations.
Soft Underwear
Frequently asked questions about periods and hormones
How long is a normal menstrual cycle?
A menstrual cycle is counted from the first day of bleeding to the day before the next period. A normal cycle is between 21 and 35 days. 28 days is an average, not a norm that everyone should live up to.
Can PMS symptoms change over time?
Yes. Hormonal changes in perimenopause, the years before menopause, can affect the regularity of the cycle and the intensity of PMS symptoms. Some people find that PMS worsens during perimenopause.
Why do I sleep worse before my period?
The calming effect of progesterone wanes at the end of the luteal phase. Combined with falling estrogen levels, the body can become more easily aroused and have more difficulty staying asleep. It is a hormonal pattern, not a sleep problem in itself.
Is it normal to feel different at different parts of the cycle?
Yes. Hormonal variations are part of the body's normal functioning. Noticing differences in energy, mood, and concentration throughout the month is not a sign of imbalance, it is a sign that you are listening to your body.
When should I seek medical attention for my period symptoms?
If symptoms are affecting your ability to work, sleep, or participate in daily life, it is always a valid reason to seek medical attention. Read more in the "When to Seek Help" section below.
When to seek help
This guide is written to increase understanding of what your body does every month. It is not medical advice and does not replace contact with healthcare.
The menstrual cycle is a natural part of life, but that does not mean that all discomfort is something to endure. Contact healthcare if you recognize yourself in any of the following:
Pain that prevents you from doing normal things like going to work, sleeping or moving
Strong mood swings, anxiety or depression that recur cyclically and affect everyday life (this may be PMDD, premenstrual dysphoria, which is a clinical diagnosis with treatment)
Bleeding that is unusually heavy, prolonged or irregular
Bleeding between periods or bleeding after intercourse
Menstruation that does not occur for any known reason
Symptoms that change significantly for no apparent reason
In Sweden, you can contact your health center, a midwife's office or a gynecological clinic. You can also call 1177 for advice.
Sources
1177 Health Guide – How menstruation works https://www.1177.se/liv--halsa/sa-fungerar-kroppen/mens/
1177 Health Guide – PMS och PMDS https://www.1177.se/sjukdomar--besvar/hormoner/pms-och-pmds/
Internetmedicin – Premenstruellt dysforiskt syndrom (PMDS) https://www.internetmedicin.se/obstetrik-och-gynekologi/premenstruellt-dysforiskt-syndrom-pmds
NHS (National Health Service, Storbritannien) – Periods https://www.nhs.uk/conditions/periods/
NIH / StatPearls – Physiology, Menstrual Cycle https://www.ncbi.nlm.nih.gov/books/NBK500020/
KI (Karolinska Institutet) - Research - Should exercise be adapted to the menstrual cycle?https://ki.se/forskning/popularvetenskap-och-dialog/popularvetenskapliga-teman/tema-idrott-och-motion/bor-traning-anpassas-till-menscykeln