Many menstruating people struggle with heavy or excessive menstrual bleeding—sometimes called menorrhagia or heavy menstrual bleeding (HMB). A heavy period can interfere with daily life, lead to anemia, fatigue, and cause emotional distress. According to Cleveland Clinic, HMB may last longer than 7 days or involve passing large clots, and it affects up to 27–54 % of those who menstruate.

While some causes of heavy bleeding (such as fibroids, adenomyosis, polyps, or bleeding disorders) require medical evaluation, there are also lifestyle, dietary, and medical strategies that are proven to reduce menstrual flow. In this article, you will learn 10 ways to make your period lighter. Each method is grounded in medical or scientific literature, and can often be combined (with guidance from your healthcare provider) for better results.

Below, you’ll find:

• A clear list of 10 strategies
• How and why they work (when evidence is available)
• Warnings, contraindications, and when to see a doctor

1. Use NSAIDs (nonsteroidal anti-inflammatory drugs)

One of the simplest and best-documented methods to make your period lighter is to take NSAIDs such as ibuprofen, naproxen, or mefenamic acid during menstruation.

Mechanism

NSAIDs inhibit the cyclooxygenase (COX) enzymes and reduce prostaglandin synthesis. Prostaglandins contribute to uterine contractions and local vasodilation, which can exacerbate bleeding. By reducing prostaglandin levels, NSAIDs diminish the intensity of bleeding and cramping.

Evidence & effectiveness

Clinical guidelines and reviews show that NSAIDs can reduce menstrual blood loss by roughly 20–50 %.
They also help reduce menstrual pain, making them dual-benefit agents.

Practical tips & cautions

• Start NSAIDs at the onset of bleeding or cramping
• Use the maximal safe dose (according to your physician) for the first few days
• Avoid if you have gastrointestinal ulcers, kidney disease, bleeding disorders, or other contraindications
• They don’t treat underlying structural causes like fibroids

2. Take Tranexamic Acid (antifibrinolytic medication)

Another medically proven approach to make your period lighter is tranexamic acid (TXA). This is a prescription or pharmacy-available antifibrinolytic that helps stabilize blood clots and reduce excessive bleeding.

Mechanism

Tranexamic acid blocks the breakdown of fibrin (a key component of blood clots), thereby limiting bleeding during menstruation. This reduces menstrual blood loss without acting through hormone pathways.

Evidence & effectiveness

In randomized controlled trials and systematic reviews, TXA has been shown to reduce menstrual bleeding by up to 40–60 % compared to placebo. It is considered one of the standard treatments for heavy menstrual bleeding.
It is often compared with—but sometimes preferred over—NSAIDs or hormone therapies, especially when hormones are contraindicated.

Use & precautions

• Usually taken for the days of heavy bleeding (often 3–5 days)
• Avoid in those with a history of thrombosis, clotting disorders, or on anticoagulant therapy
• Consult your physician before use

3. Use Hormonal Treatments (oral contraceptives, progestins, IUDs)

Hormonal methods are among the most effective ways to make your period lighter, especially when irregular bleeding or endometrial overgrowth is an issue.

A. Combined Oral Contraceptives (COCs) / Extended-cycle regimens

Combined estrogen + progestin pills (COCs) regulate the menstrual cycle, thin the endometrium, and reduce bleeding amount. Extended or continuous regimens can further suppress or eliminate withdrawal bleeds.

B. Progestin-only methods and progestin therapy

Progestin-only pills or cyclical progestin regimens can stabilize the lining and reduce abnormal bleeding.

C. Levonorgestrel-releasing IUD (LNG-IUS)

A hormonal IUD (such as Mirena) is one of the best ways to make your period lighter long-term. The progestin causes thinning of the uterine lining over time, leading to reduced menstrual flow and often lighter, shorter periods.
Many users experience > 80 % reduction in blood loss within 3–6 months.

Evidence & cautions

• Hormonal therapies are usually first-line medical treatments for heavy menstrual bleeding.
• They are not suitable for everyone (e.g., history of thromboembolism, estrogen-sensitive cancer, liver disease)
• May cause spotting or breakthrough bleeding, especially initially

4. Maintain a Balanced Diet (nutrients & foods that help reduce bleeding)

Lifestyle and dietary changes can support hormonal balance and affect clotting and blood vessel health—thus helping to make your period lighter in milder cases or as adjuncts to medical therapy.

Key dietary points

• Iron-rich foods: Heavy bleeding can deplete iron. While iron doesn’t directly reduce bleeding, correcting anemia helps you feel stronger and supports recovery.
• Vitamin C: May aid iron absorption; some sources suggest it supports vascular integrity. (Note: evidence is weaker for direct flow reduction)
• Avoid excessive caffeine, salt, alcohol: These may worsen bloating and inflammation
• Foods rich in omega-3 fatty acids: Might reduce inflammation, thereby slightly reducing prostaglandin-induced bleeding
• Adequate protein and healthy fats to support hormonal synthesis

Caveats

Diet alone is rarely sufficient to make your period lighter in clinically heavy bleeding. Use dietary steps as supportive strategies, not primary therapy.

5. Optimize Body Weight & Exercise Appropriately

Body composition and physical activity levels influence hormones (especially estrogen, progesterone, and insulin) and inflammation, which in turn can affect menstrual blood loss.

• Maintain a healthy BMI. Being significantly underweight or overweight can disrupt ovulation and lead to abnormal cycles and heavier bleeding.
• Regular moderate exercise: May help regulate hormones and reduce inflammation. However, avoid sudden extreme exercise that might worsen hormonal imbalance.
• Strength training & cardio balance: A balanced regimen supports metabolic and hormonal health.

These lifestyle changes help hormonal balance, which can help you make your period lighter over time—especially in cases of dysfunctional uterine bleeding.

6. Manage Stress & Sleep Quality

Chronic stress and poor sleep disrupt the hypothalamic–pituitary–ovarian (HPO) axis, raising cortisol levels, altering gonadotropin release, and destabilizing hormones like estrogen and progesterone. Over time, such disruption may exacerbate heavy bleeding.

• Stress reduction techniques: mindfulness, yoga, meditation, breathing exercises
• Regular sleep schedule and good sleep hygiene
• Avoid shift work when possible

By stabilizing your hormonal rhythms, these practices indirectly support efforts to make your period lighter in the long run.

7. Try Herbal or Adjunctive Remedies with Caution

Some herbal or “natural” supplements have been studied (or are traditionally used) to reduce menstrual bleeding. Be cautious, however: evidence is often limited, and herbs can interact with medications or worsen bleeding in some conditions.

Examples:

• Ginger: Some evidence suggests ginger can reduce menstrual bleeding and pain, possibly via COX inhibition.
• Cinnamon, shepherd’s purse, raspberry leaf, vitex (chasteberry): Traditional use, but limited rigorous trials
• Horse chestnut, yarrow: Historically used for vascular support

If using herbs, consult your healthcare provider, especially if you have clotting disorders, are on medications, or have heavy bleeding. Don’t expect herbs alone to reliably make your period lighter when bleeding is severe.

8. Use Thermal or Topical Infrared/Heat Therapy

Applying heat to the lower abdomen or uterus region can help reduce uterine spasm and improve local blood flow. While heat doesn’t directly “turn off” bleeding, it may ease cramping and reduce prostaglandin-mediated vascular dilation, thus reducing secondary bleeding severity.

• Warm baths
• Heating pads
• Far infrared therapy (in some alternative medicine settings)

These methods are adjunctive and supportive rather than primary solutions to make your period lighter.

9. Consider Minimally Invasive Procedures (when medical methods fail)

If medical or lifestyle methods don’t sufficiently make your period lighter, certain interventional procedures may be considered. These are typically reserved for moderate-to-severe cases, or when structural causes (fibroids, polyps) exist.

A. Endometrial Ablation

This procedure destroys or removes the uterine lining so less tissue sheds during menstruation. It is done via minimally invasive instruments inserted through the cervix.

• Success rates of reducing bleeding to “normal” levels range from ~67 % to 93 %, with amenorrhea (no bleeding) in some patients (22–72 %).
• It’s usually offered when childbearing is complete
• Risks include uterine perforation, infection, and post-ablation syndrome

B. Uterine artery embolization, myomectomy, or polypectomy

For structural causes like fibroids or polyps, directly treating them can reduce bleeding. Uterine artery embolization (block blood supply to fibroids) or surgical removal may help.

C. Hysterectomy

A last resort in those not desiring future fertility. It permanently eliminates menstruation but carries surgical risks.

10. Monitor & Treat Underlying Medical Conditions

To truly make your period lighter long-term, sometimes addressing the root cause is essential. Heavy bleeding often signals underlying health issues.

Common causes (PALM-COEIN classification) include:

• P: Polyp
• A: Adenomyosis
• L: Leiomyoma (fibroids)
• M: Malignancy/hyperplasia
• C: Coagulopathy (bleeding disorders)
• O: Ovulatory dysfunction
• E: Endometrial
• I: Iatrogenic (e.g. medications)
• N: Not otherwise specified

Some specific conditions to screen for:

• Fibroids / polyps: may require imaging (ultrasound)
• Adenomyosis
• Bleeding / clotting disorders (von Willebrand disease, platelet dysfunction)
• Thyroid disorders, hormonal imbalances (PCOS, thyroid disease)
• Endometrial hyperplasia or malignancy (especially if abnormal uterine bleeding in older patients)

Addressing the cause may allow medical or lifestyle strategies to succeed in helping you make your period lighter.

Putting It All Together: A Practical Plan

Here is a sample approach to combining strategies:

1. Track your cycle: record bleeding intensity, duration, clot size, and symptoms (fatigue, dizziness).
2. Begin NSAIDs at onset of bleeding (if no contraindications).
3. Add tranexamic acid during heavy bleeding days (under physician supervision).
4. Use hormonal therapy (COCs or LNG-IUS) long-term to regulate and reduce bleeding.
5. Support with diet and lifestyle changes (iron-rich foods, stress management, exercise).
6. If symptoms persist or worsen, see a gynecologist to evaluate for structural causes and possible interventions (ablation, fibroid treatment).
7. Reassess every few cycles, adjust strategy based on response.

Safety, Warnings & When to Consult a Doctor

• Always consult a healthcare provider before starting new medications (NSAIDs, TXA, hormonal therapies).
• If you experience very heavy bleeding (e.g., soaking through a pad or tampon every hour, large clots, dizziness, passing out), seek immediate medical care.
• Women with clotting disorders, history of venous thromboembolism, liver disease, kidney disease, or hormone-sensitive cancers may not be candidates for hormonal therapies or TXA.
• If bleeding persists despite treatment, or is accompanied by unusual symptoms (pain, weight loss, pelvic mass), you may need imaging or biopsy.
• Pregnancy should always be ruled out in reproductive-age bleeding.

Conclusion

Heavy menstrual bleeding is common and often treatable. While some causes require medical or surgical intervention, many people can make their period lighter through a combination of evidence-based strategies: NSAIDs, tranexamic acid, hormonal therapies, diet and lifestyle changes, stress management, and targeted procedures when necessary. Tracking your cycle, working with a gynecologist, and tailoring a multipronged plan can help you achieve a lighter, more tolerable period—and improve your quality of life.

Sources

1. Cleveland Clinic, Menorrhagia (Heavy Menstrual Bleeding)
2. GynQI, Heavy Menstrual Bleeding Medical Management