Cramps, bloating, breast tenderness, mood changes and fatigue can all be signs that your period is approaching. Some people notice these changes in the days before bleeding starts, while others have few or no warning signs.
Your own pattern may help you anticipate when your period is due, but symptoms alone cannot tell you exactly when bleeding will begin.
When symptoms follow a similar pattern each cycle and ease once your period starts, they may be part of premenstrual syndrome (PMS). If you have not had your first period yet, start with our guide to getting your first period.
Hormone levels change throughout the menstrual cycle, but people respond to those changes differently. That is why one person might notice several premenstrual symptoms while another notices almost none.
1. Menstrual cramps and backache
Some people feel cramping in the lower abdomen or an ache in the lower back just before their period begins. Others do not notice cramps until bleeding has already started.
The most common type of period pain is caused by contractions of the uterus as it sheds its lining. Pain can range from mild discomfort to symptoms that interfere with school, work, sleep or everyday activities.
What may help
A heat pack or hot water bottle, warm bath or shower, gentle exercise and relaxation techniques may help ease period pain.
A pharmacist can advise whether pain-relief or anti-inflammatory medicines are suitable for you, particularly if you take other medicines or have an existing health condition.
TENS, or transcutaneous electrical nerve stimulation, is another option that may help some people with period pain. You can explore Period Shop's pain relief and natural support options.
See your GP if period pain is new, worsening, lasting longer than it used to, stopping you from going to school or work or occurring between periods or during sex. Period pain can sometimes have an underlying cause such as endometriosis.
2. Skin changes and breakouts
Some people notice pimples or oilier skin in the days before their period.
Hormonal changes across the menstrual cycle may contribute to premenstrual breakouts, but acne has many possible causes and can occur at any time of the month.
What may help
Use a gentle cleansing routine that suits your skin and avoid harsh scrubbing.
If acne is persistent, painful, causing scarring or affecting your confidence, a GP or dermatologist can discuss treatment options with you.
Breakouts are not a sign that your skin is dirty or that you have done anything wrong.
3. Mood changes and irritability
Mood swings, irritability, anxiety, sadness or feeling more emotional can occur before a period.
These are among the common emotional symptoms of PMS, which generally occur in the second half of the menstrual cycle and improve shortly after menstruation begins.
The exact cause of PMS is not fully understood. Some people appear to be more sensitive than others to the hormonal changes that happen across the menstrual cycle.
What may help
Tracking how your mood changes throughout the month can help you recognise a pattern. Regular movement, enough sleep and relaxation techniques such as yoga, meditation or mindfulness may help some people.
It can also help to let someone you trust know what you are experiencing, particularly if you need extra support at certain times of the month.
If emotional symptoms repeatedly interfere with your relationships, study, work or daily activities, talk with your GP. A more severe form of PMS called premenstrual dysphoric disorder (PMDD) can also be assessed and treated.
If you are thinking about suicide or harming yourself, get help straight away. Call triple zero (000) if you are in immediate danger. You can also contact Lifeline on 13 11 14 or the Suicide Call Back Service on 1300 659 467.
4. Food cravings and appetite changes
Some people notice stronger food cravings or changes in appetite before their period.
There is no single proven explanation for why this happens, and having cravings does not mean you lack willpower or need to feel guilty about what you eat.
What may help
Eating regularly and choosing meals and snacks that satisfy you can help you manage changes in appetite. There is no need to restrict particular foods simply because you experience premenstrual cravings.
If changes in appetite are persistent, distressing or accompanied by other symptoms that concern you, talk with a healthcare professional.
5. Bloating and bowel changes
Bloating, a feeling of fullness, constipation or looser bowel movements can occur before or during a period.
Bloating is a recognised symptom of PMS, while bowel changes around menstruation may be influenced by several factors. Digestive symptoms can also have causes unrelated to your menstrual cycle.
What may help
Drinking enough water, eating fibre-containing foods if they suit you, gentle movement and maintaining a regular eating routine may help.
You do not need to cut out whole food groups simply because you experience premenstrual bloating. If you consistently notice symptoms after a particular food, consider your own tolerance rather than assuming the same dietary changes will suit everyone.
Seek medical advice if bloating or bowel symptoms are persistent, severe or new for you.
For more practical information, read How to Manage Period Bloating.
6. Breast tenderness
Your breasts or chest may feel tender, swollen or heavier in the days before your period. Some people notice this every month while others experience it occasionally or not at all.
Premenstrual breast tenderness usually improves once your period begins.
What may help
A comfortable, supportive bra may help, particularly during exercise. It can also be useful to notice whether the tenderness follows the same pattern each cycle and settles after menstruation starts.
See your GP if breast pain is persistent or worsening, interferes with sleep or everyday activities or is accompanied by a new lump, nipple discharge or skin changes.
Do not assume every breast change is caused by your menstrual cycle.
7. Fatigue and sleep changes
You may feel more tired than usual or notice changes in your sleep before your period.
Fatigue can occur with PMS, but tiredness has many other possible causes including stress, poor sleep, low iron and other health conditions.
What may help
A regular sleep routine, enough time to rest and movement that feels manageable may help you feel better.
If tiredness is persistent, severe or interfering with everyday activities, speak with your GP rather than assuming it is caused by PMS.
How early can period symptoms start?
PMS symptoms usually occur during the second half of the menstrual cycle and improve shortly after bleeding begins.
Exactly when symptoms begin, which symptoms you experience and how strongly you notice them can vary between people and from one cycle to another.
That means cramps, bloating or mood changes cannot give you an exact countdown to your period.
If you want to learn your own pattern, record the first day of bleeding and any symptoms you experience throughout the month. Looking at several cycles can help you see whether symptoms consistently appear at the same point.
The free Period Shop period tracker lets you record periods and symptoms on paper without needing an app or account.
If you are tracking symptoms because they are causing problems, showing your GP a record covering at least two menstrual cycles can help them understand the timing and pattern.
When should you seek medical advice?
Mild symptoms that consistently settle once your period begins may be manageable with self-care. However, symptoms that are new, severe, persistent or interfering with everyday life deserve attention.
Consider talking with your GP if you experience:
- period pain that is new, worsening, lasting longer than usual, occurring between periods or happening during sex
- bleeding between periods or bleeding that is much heavier, longer or more irregular than usual for you
- bloating or bowel changes that are persistent, severe or new
- breast pain that does not settle, or a new lump, nipple discharge or skin change
- fatigue that does not improve with rest or regularly affects daily activities
- mood changes, anxiety or low mood that repeatedly affect study, work, relationships or daily life
A symptom record can help your healthcare professional see when symptoms occur, how severe they are and whether they improve after menstruation starts.
A recurring pattern can provide useful information, but it is not a diagnosis on its own.
If you feel your concerns are not being taken seriously, it is reasonable to ask for another medical opinion.
If you have thoughts of suicide or self-harm, seek help immediately. Call 000 in an emergency, Lifeline on 13 11 14 or the Suicide Call Back Service on 1300 659 467.
Get to know your own cycle
Cramps, breakouts, mood changes, food cravings, bloating, breast tenderness and fatigue can all occur before a period, but not everyone experiences them.
Rather than looking for one symptom that tells you exactly when your period will start, pay attention to the patterns that are normal for your body.
Tracking your cycle can help you plan ahead and also make it easier to notice when something changes. To get started, download the free printable Period Shop period tracker.
Frequently asked questions
How do you know your period is coming?
You might notice cramps, bloating, breast tenderness, mood changes, food cravings, breakouts or tiredness in the days before your period. Not everyone has warning signs, and symptoms cannot tell you exactly when bleeding will start.
How many days before a period do symptoms start?
There is no set number of days. PMS symptoms usually occur during the second half of the menstrual cycle and improve shortly after menstruation begins. Your timing may also vary between cycles.
Can you have PMS without every symptom?
Yes. People experience PMS differently. You may notice only one or two symptoms, several symptoms or none at all.
Are cramps always a sign your period is coming?
No. Menstrual cramps may begin before or during a period, but abdominal or pelvic pain can have many other causes. Pain that is new, severe, persistent or occurring at other times in your cycle should be discussed with a healthcare professional.
Can tiredness mean your period is coming?
It can. Fatigue is a common PMS symptom, but tiredness can also be related to sleep, stress, low iron and many other conditions. Persistent or severe fatigue is worth discussing with your GP.
Can tracking symptoms help predict my period?
Tracking can help you recognise your personal pattern and estimate when a period may be approaching, but it cannot predict every cycle exactly. This is especially true when cycles are irregular.
Related reading
- Premenstrual Syndrome (PMS)
- Premenstrual Dysphoric Disorder (PMDD)
- How to Manage Period Bloating
- Your First Period: What to Expect & How to Prepare
- A Guide to the Menstrual Cycle
Sources
- Healthdirect Australia, Premenstrual syndrome (PMS)
- Healthdirect Australia, Painful periods
- Healthdirect Australia, Menstruation
This article provides general information and is not a substitute for advice from a qualified healthcare professional.