How to manage periods during exams

Menstrual Health Advice

Exam season is tough enough without having to battle cramps, mood swings, fatigue and heavy bleeding on top of it! But for many students, this is the reality. In a study of 450 university students in Saudi Arabia, 48% of participants experienced menstrual irregularities during exams, including painful periods (dysmenorrhea) heavy menstrual bleeding (HMB) and lengthened cycles. And yet, periods remain largely unacknowledged in most educational and exam policies.

Whether you’re at university and preparing for exams or want to support your child who will be sitting their school exams soon, understanding how your period can affect your body—and your performance—can help you prepare and advocate for yourself and others. Here’s what you might need to know about how to deal with periods during exams, with tips, student insight, and ways to manage them.

Can periods affect exam performance?

In short: yes.

A survey by Plan International UK found that 77% of young people aged 14–21 have struggled to concentrate at school or work due to their periods, and 62% said it affected their ability to take tests. For many, it’s not just discomfort—it’s a barrier to performance.

Rosalind, a 19-year-old first-year Psychology student at Birmingham University, shared:

“My period definitely increased my stress levels during exam season. A full day of revision, or even a couple of hours, was not feasible during the first one to two days of menstruation. If you experience cramps and back aches like I do, sitting at a desk trying to learn a large amount of information really is difficult.”

And she’s not alone. Whether it’s trying to focus through the fog of cramps, feeling anxious about leaking, or struggling to get enough revision done when you’re feeling tired, studying on your period can feel a bit like a losing battle.

How to study with period cramps

If you’re a university student and you’re facing period cramps during exams, it can be hard to concentrate. Here are a few suggestions to help manage pain and maintain focus:

Use heat therapy: A hot water bottle or stick-on heat patch applied to the lower abdomen can be used for mild to moderate cramps.
Stay hydrated: Bloating and fatigue can feel worse combined with dehydration. Aim for at least 1.5–2L of water a day.
Try light movement: Gentle stretching, walking, or yoga can release endorphins and ease muscle tension.
Don’t skip meals: Stable blood sugar helps the body cope with pain and can stabilise mood.
Pain relief: If paracetamol and ibuprofen aren’t helping, speak to a pharmacist or GP about other options. Over-the-counter medicines such as Ultravana® Period Pain Relief Tablets, containing naproxen, could be an option for those seeking effective long-lasting relief.

Also remember the importance of compassion and taking the time to rest! Rosalind reflects on revising for her A-Level exams:

“My period made me feel like I was falling behind and not making good use of my time. It also made me feel like I was being lazy and unproductive; at the time I didn’t even think a painful or heavy period was a valid reason for having a break from revision! Looking back, however, I see that it definitely was.”

Managing heavy periods during exams

For those with Heavy Menstrual Bleeding (HMB), exams bring a unique set of challenges. Frequent bathroom trips, risk of leaks, and fatigue from blood loss may impact your performance and confidence.

As Rosalind shares: “Having to constantly change a pad or tampon due to heaviness is also distracting and inconvenient.”

Here are some practical tips:

Plan outfits: Dark, loose layers and an extra-long jumper can offer peace of mind.
Take supplies: Bring extra pads/tampons and even spare underwear or period pants in your bag. You could also consider period underwear specifically designed for heavy bleeding.
Use a timer: If revising or sitting a long exam, students can time discreet breaks to change your protection when possible. Knowing breaks to change your products are scheduled could help relieve the amount of time you spend worrying about this.
Consider medication to manage your bleeding: Evana® Heavy Period Relief Tablets contain tranexamic acid and can reduce menstrual blood loss by up to 60%. You can access Evana® online or in pharmacy following a short suitability check.
Ask for accommodations: If you know HMB will affect focus, apply for special consideration or speak to a school or university’s support officer. Painful periods or heavy periods can be valid grounds for support—just like migraines or anxiety.

Rosalind argues the latter point is essential:

“I wish people acknowledged the disadvantage females are faced with, just by having a period. Having extra time, regular breaks to change period products, medication at your desk, period products available in exam halls and bathrooms—these should be standard.”

Can exam stress delay your period?

If you’ve ever wondered, can exam stress delay periods?, the answer is yes—stress can absolutely interfere with your cycle. According to a study published in the Journal of Education and Health Promotion, over 45% of participants experienced a lengthened cycle during exam periods, with others reporting missed periods or worsened PMS.

High levels of cortisol (the body’s stress hormone) can disrupt the delicate hormonal balance that regulates the menstrual cycle. That means if a period arrives early, late, or not at all during exam time, stress might be the culprit.

What if my period falls on exam day?

If a period falls on exam day, here’s what can be done to manage the situation:

Start with the basics: Prioritise food and hydration, and consider pain relief if needed.
Use period products that give peace of mind: Menstrual cups or period pants can help avoid frequent changes.
Talk to the university: If the pain is severe or regular breaks are needed, speak to someone about the various options—don’t assume nothing can be done.

Final thoughts: let’s talk about it

Periods are not a niche issue—they affect half the female population, and the impact during exams is real. From pain to exhaustion to concentration issues, the toll of menstruation on academic performance is still largely invisible.

It’s time to change that.

At Evana, we believe that every student deserves to walk into an exam hall without fear that their body will sabotage their efforts.

As Rosalind says:

“I shouldn’t consider myself lucky because my exams didn’t fall on a period day. It should be a given that the main thing students are worried about is the exam itself.”

Evana® Heavy Period Relief 500 mg tablets. Tranexamic acid. Ages 18-45. Ultravana® Period Pain Relief 250 mg Gastro-resistant tablets. Naproxen. Ages 15-50. Always read the label. Evana and Ultravana are not indicated for heavy periods and period pain due to an underlying condition. Note that Evana is for women with regular, 21-35 day cycles with no more than 3 days individual variability in cycle duration.

Related FAQs

How to manage period pain during exams?

To manage pain during exams themselves, a heat patch or hot water bottle on the lower tummy can be tried. Make sure that plenty of water is taken into the exam hall as well as eating beforehand and taking pain relief if necessary. If you are a student who is prone to period pain and cramps, and know your period is likely to fall on an exam day, you may want to discuss with your university on how they can best support you.

What are other causes for delayed periods?

While stress can delay periods, other possible causes include pregnancy, perimenopause (usually in those aged 45–55), polycystic ovary syndrome (PCOS), sudden weight changes, being overweight, intense exercise, the contraceptive pill, and breastfeeding. Sometimes, periods are naturally irregular. Medical conditions like heart disease, diabetes, or an overactive thyroid can also affect your cycle.

What should I do if my period is early or late?

On its own, an early period does not tend to indicate any major issues, but if any other menstrual changes occur or there is worry, contact a GP. Always keeping period products handy in a small pocket or pouch can also reduce the likelihood of being ‘caught out’ by a period arriving early. Similarly, late periods are not usually anything to worry about. However, the NHS recommends you should see a GP if a period has been missed your period 3 times in a row, or if missed periods come with other symptoms like weight gain or weight loss, tiredness, hair growth on your face or dry or oily skin.

Is it normal to miss a period?

Yes, missing a period can be normal—especially if cycles are irregular, which is common during puberty, near menopause, or due to factors like hormonal contraception, weight changes, intense exercise, or conditions like PCOS. Irregular periods aren’t usually a sign of a problem, but it’s a good idea to speak to a GP if usual patterns change.