The Short Answer
Yes. Hormonal birth control can affect energy and sleep, but symptoms are not identical. Some users get daytime fatigue, some get sleepiness, and some get insomnia.
Most symptoms improve as your body adjusts, often within 2 to 3 months. If symptoms are severe, persistent, or worsening, seek medical review. For clearer pattern tracking between visits, use the Bloom app to log energy, sleep, and pill timing.
Fatigue vs Sleepiness vs Insomnia
- Fatigue: low energy, low stamina, heavy body feeling.
- Sleepiness: urge to nap or difficulty staying alert during daytime.
- Insomnia: trouble falling asleep, staying asleep, or waking too early.
These can overlap, but they suggest different coping steps. Clear tracking helps identify whether timing changes, sleep hygiene, or method change is most useful. For a broader overview, review birth control side effects.
Key Points:
- Fatigue is a common early side effect
- Usually temporary (first 3-6 months)
- Varies by method and individual
- Often manageable with lifestyle changes
How Birth Control Affects Energy Levels
Hormonal Mechanisms
Birth control hormones can impact your energy and sleep in several ways:
Estrogen Effects
- Energy regulation - Can affect neurotransmitters that control wakefulness
- Sleep quality - May influence sleep architecture and REM sleep
- Mood regulation - Changes in mood can affect energy levels
- Blood sugar levels - Can impact energy stability throughout the day
Progestin Effects
- Sedating properties - Some progestins have mild sedative effects
- Stress response - Can affect cortisol levels and stress hormones
- Body temperature - May influence sleep onset and quality
- Water retention - Can cause fatigue and sluggishness
Birth Control Methods and Sleepiness Risk
Higher Risk Methods
- Depo-Provera shots - High-dose progestin, common fatigue
- Progestin-only pills - Can cause drowsiness
- High-dose combined pills - More hormonal effects
- Implants - Continuous hormone release
Lower Risk Methods
- Low-dose combined pills - Generally fewer side effects
- Patches and rings - More stable hormone delivery
- Hormonal IUDs - Local effects, less systemic impact
- Copper IUDs - No hormones
Variable Risk
- Extended cycle pills - May have cumulative effects
- Different progestin types - Some are more sedating
- Emergency contraception - High-dose but short-term
Individual Factors
- Existing sleep issues - Can be worsened
- Stress levels - Can compound fatigue
- Other medications - Drug interactions possible
- Lifestyle factors - Diet, exercise, sleep habits
Timeline and Duration of Sleepiness
- Weeks 1 to 4: adjustment phase, tiredness or sleep disruption may increase.
- Months 2 to 3: many users improve as hormone response stabilizes.
- After month 3: persistent or worsening symptoms should be reviewed.
- After method switch: new symptom pattern may take several weeks to settle.
Types of Sleep-Related Side Effects
Common Sleep Issues
- Daytime sleepiness - Feeling tired throughout the day
- Difficulty waking up - Hard to get out of bed in the morning
- Poor sleep quality - Restless or interrupted sleep
- Increased need for sleep - Requiring more hours to feel rested
- Afternoon crashes - Energy dips during the day
Less Common Issues
- Insomnia - Difficulty falling or staying asleep
- Vivid dreams - More intense or frequent dreams
- Sleep disturbances - Frequent waking during the night
- Circadian rhythm changes - Shifts in natural sleep-wake cycle
Birth Control and Insomnia
While fatigue gets more attention, some people experience the opposite: difficulty falling or staying asleep. Insomnia on birth control can be caused by:
If this overlaps with monthly sleep disruption, read our guide on the sleep and cycle connection.
Why Birth Control May Cause Insomnia
- Progesterone fluctuations - natural progesterone has a calming effect. Synthetic progestins don't always replicate this, and the hormonal shift can disrupt sleep patterns.
- Anxiety and mood changes - hormonal birth control can affect mood, and increased anxiety is a common sleep disruptor
- Body temperature shifts - progestin can raise basal body temperature slightly, which may interfere with sleep onset (your body needs to cool down to fall asleep)
- Estrogen and melatonin - estrogen influences melatonin production. Changes in estrogen levels can affect your natural sleep-wake cycle.
Managing Insomnia on Birth Control
- Take your pill in the morning - if you suspect your pill is affecting sleep, switch from evening to morning dosing (check with your prescriber first)
- Cool your bedroom - keep temperature between 16–18 °C (60–65 °F) to counteract any temperature increase
- Limit screens before bed - blue light suppresses melatonin, compounding any hormonal effects
- Consider magnesium - magnesium glycinate before bed may support sleep quality (check with your clinician first)
- Give it 3 months - insomnia often resolves as your body adjusts. If it doesn't, discuss alternatives with your prescriber.
Managing Birth Control-Related Fatigue
Lifestyle Strategies
Sleep Hygiene
Maintain consistent sleep schedule, create relaxing bedtime routine, limit screen time before bed, and ensure comfortable sleep environment.
Nutrition
Eat balanced meals, stay hydrated, limit caffeine in afternoon, include iron-rich foods, and avoid large meals before bed.
Exercise
Regular physical activity can boost energy, improve sleep quality, and help regulate hormones. Aim for morning or early afternoon workouts.
Stress Management
Practice relaxation techniques, meditation, yoga, or deep breathing to help manage stress that can worsen fatigue.
Timing Strategies
- Take pills at night - May help reduce daytime sleepiness
- Consistent timing - Take birth control at the same time daily
- With or without food - Follow package instructions
- Consider method timing - Some methods may work better taken at specific times
Energy-Boosting Tips
During the Day
- Short naps - 10-20 minute power naps
- Natural light - Get sunlight exposure in the morning
- Hydration - Drink plenty of water
- Movement breaks - Short walks or stretches
Long-term Strategies
- Regular exercise - Builds endurance and energy
- Quality sleep - Prioritize 7-9 hours nightly
- Balanced diet - Support energy with proper nutrition
- Stress reduction - Manage life stressors
How to Combat Fatigue From Birth Control
If you're feeling consistently drained, these targeted strategies can help restore your energy:
Quick Wins
- Check your iron levels - birth control can affect nutrient absorption. Low iron is a common cause of fatigue, especially if you had heavy periods before starting
- Switch pill timing - if your pill makes you drowsy, try taking it at bedtime instead of in the morning
- Prioritise protein at breakfast - a protein-rich breakfast stabilises blood sugar and prevents mid-morning energy crashes
- Get morning sunlight - 10–15 minutes of natural light within an hour of waking helps reset your circadian rhythm
If Fatigue Doesn't Improve
- Ask about a lower-dose option - pills with less progestin may cause less fatigue
- Consider a hormonal IUD - delivers hormones locally rather than systemically, which may cause less systemic fatigue
- Rule out other causes - thyroid issues, vitamin D deficiency, and anaemia can all cause fatigue and should be tested for
When to See a Healthcare Provider
Contact your healthcare provider if you experience:
- Severe fatigue that doesn't improve after 3-6 months
- Fatigue that significantly impacts your daily life
- Accompanied by other concerning symptoms (depression, anxiety, weight changes)
- Difficulty performing work or school responsibilities
- Fatigue that worsens over time
- You are considering a method change — compare birth control options with your clinician
- Fatigue accompanied by appetite and weight changes - these combined symptoms may suggest your method needs adjusting
Alternative Birth Control Options
If Fatigue Persists
If fatigue continues to be a problem, consider discussing these alternatives with your healthcare provider:
Non-Hormonal Options
- Copper IUD
- Barrier methods (condoms, diaphragms)
- Natural family planning
- Sterilization
Lower-Dose Hormonal Options
- Low-dose combined pills
- Different progestin types
- Estrogen-containing methods
- Hormonal IUDs (local effects)
Sleep Quality and Birth Control
How Birth Control Affects Sleep
- Hormone fluctuations - Can disrupt natural sleep cycles
- Body temperature changes - May affect sleep onset
- Mood effects - Anxiety or depression can impact sleep
- Physical symptoms - Bloating, breast tenderness can disrupt sleep
Improving Sleep While on Birth Control
- Consistent sleep schedule - Go to bed and wake up at the same time daily
- Cool bedroom - Keep temperature between 65-68°F
- Limit caffeine - Avoid caffeine after 2 PM
- Screen-free bedtime - No devices 1 hour before sleep
- Relaxing routine - Reading, meditation, or gentle stretching
Common Myths vs. Facts
Myths
- All birth control causes fatigue
- Sleepiness means the pill isn't working
- You need to stop birth control if tired
- Only certain people get this side effect
Facts
- Not everyone experiences fatigue
- Sleepiness doesn't affect contraceptive effectiveness
- Most cases improve with time
- Individual factors play a major role
Tracking Your Energy Levels
Consider keeping a journal to monitor:
- Energy patterns - When you feel most/least energetic
- Sleep quality - How well you sleep each night
- Side effects - Other symptoms you experience
- Lifestyle factors - Exercise, diet, stress levels
- Timing - When you started or changed birth control
Supplements and Natural Remedies
May Help with Energy
- Iron supplements - If you have iron deficiency anemia
- B-complex vitamins - Support energy metabolism
- Magnesium - May help with sleep and energy
- Adaptogenic herbs - Ashwagandha, rhodiola (consult healthcare provider)
Important Considerations
- Always consult your healthcare provider before taking supplements
- Some supplements may interact with birth control - see the specifics in our guide to birth control side effects
- Focus on lifestyle changes first
- Give your body time to adjust before adding supplements
Frequently Asked Questions
Can birth control make you tired?
Yes. Fatigue is a common early side effect for some users.
Does birth control make you sleepy during the day?
It can. Daytime drowsiness may happen, especially in early adjustment.
Can birth control cause insomnia?
Yes, some users report trouble falling or staying asleep.
How long does fatigue from birth control last?
Many users improve by month 2 to 3, but timing varies.
Which methods are more likely to affect energy?
Higher dose or progestin heavy methods can affect some users more, while response remains individual.
What should I do if I feel exhausted on birth control?
Review sleep and dosing routine, track symptoms, and speak with a clinician if symptoms persist.
When should I seek medical care for sleep or fatigue symptoms?
Seek care for severe fatigue, persistent insomnia, mood decline, or symptoms affecting daily function.
Can I switch methods if fatigue does not improve?
Yes, discuss alternatives with your clinician, including lower dose or non daily options.
If symptoms keep interfering with your routine, set private reminder and symptom logs in Bloom to track energy and sleep patterns clearly.
Track Your Energy and Sleep
Whether you're managing birth control side effects or tracking your overall wellness, bloom can help you monitor your energy levels, sleep patterns, and health changes with complete privacy.