In this article:
What Exactly Is the Luteal Phase?
The luteal phase starts just after ovulation (around day 14 in a 28-day cycle) and ends when your next period begins. It usually lasts 12 to 14 days, but slight variations are possible for each individual.
Your body prepares for a possible pregnancy. The follicle from which the egg is released turns into a corpus luteum. It releases progesterone and some oestrogen so that your uterine lining can become thick for implantation. However, these hormones also influence your brain, metabolism and sleep.
Why Do You Feel Warmer in the Luteal Phase?
The following are the reasons for feeling warmer:
1. Progesterone Raises Your Body Temperature
Your basal body temperature (the temperature when you wake up) increases slightly due to progesterone. Studies show that the temperature may rise by 0.3°C to 0.5°C after ovulation and stay higher until the period starts.
The warmth creates a favourable environment in your body for a fertilised egg. It can make you feel flushed or sweat easily if pregnancy does not happen.
2. Metabolism Kicks Up a Notch
Your body’s metabolism works a little harder in this phase to prepare for a potential pregnancy. This higher rate can make you burn 100–300 extra calories per day, which also adds to the feeling of warmth or mild restlessness.
3. Mild Fluid Retention and Blood Flow Changes
An increase in progesterone and oestrogen can cause your blood vessels to retain more fluid. You may feel bloated or puffy and warmer due to higher blood flow to different parts of your body.
Why Do You Feel Sleepier in the Luteal Phase?
1. Progesterone Has a Calming Effect
Progesterone is like a natural sedative and binds to certain brain receptors that make you feel more relaxed. You may find yourself yawning earlier at night or needing a nap during the day.
2. Body Temperature Affects Sleep Quality
Although progesterone helps you relax, you may still find it harder to sleep due to slightly higher body temperature. You may even toss and turn or wake up more during this phase, which is normal. It can make you feel tired the next day.
3. Mood and Energy Fluctuations
Serotonin is a feel-good hormone which can drop in the luteal phase, but progesterone increases. The contrast in levels of hormones can be tiring and emotionally draining. You may even experience mild mood swings.
What Can You Do to Feel Better During the Luteal Phase?
You can support your body in many ways.
- Use cotton sheets for the bed and wear light sleepwear
- Regulate your body temperature by increasing your water intake
- Eat bananas, spinach, and nuts to support hormone balance and improve sleep
- Gentle walks or yoga help improve circulation and reduce fatigue
- Using a calendar or app can help you notice patterns and prepare for symptom changes
When Should You See a Doctor?
Most changes are normal, but you can consider consulting your doctor in any of the following cases:
- You experience extreme fatigue throughout your cycle
- You have night sweats or constant overheating
- Your sleep issues become chronic
- You notice sudden changes in your cycle pattern or mood that affect daily life
How Can Emotional and Social Support Help?
Feeling tired or uncomfortable can affect your mood and relationships. Talk about your feelings with your partner or family members so that they can comfort you emotionally. This helps them know whether you need rest or emotional support.You can also try relaxation activities, such as meditation, reading, or listening to music before bed. Your emotional health is also important, so take care of it.
What To Do Next: A Quick Checklist
The following guide suggests the things to do in your luteal phase:
- Track your body temperature and sleep patterns
- Eat healthy foods and drink a sufficient amount of water throughout the day
- You can keep the temperature of your room lower for better sleep
- Manage stress by engaging in any light activity or going for a walk
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FAQs on Why You Might Feel Warmer or Sleepier During the Luteal Phase?
- How long does the luteal phase usually last?
The luteal phase lasts for up to 14 days, but every individual may have varying lengths depending on their cycle. - Is it normal to feel very tired before my period?
Hormonal changes in the luteal phase can make you feel tired due to an increase in progesterone levels. If you feel tired throughout the cycle, do not ignore it. The reason can be thyroid or iron levels, so it is best to get them checked. - Can I improve my sleep during the luteal phase?
Gentle exercise is a good way to improve sleep quality. You can also maintain a regular sleep schedule, keep your bedroom cool, limit screen time before bed, and avoid caffeine after noon.