Tracking your menstrual cycle: what's normal and when to see a doctor

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Your cycle is a useful sign of how your body is doing, yet many people only think about it when a period arrives at an awkward moment. Keeping a simple record makes it much easier to spot changes and to explain them clearly to a doctor. This guide covers what counts as typical according to NHS guidance, how to track, and the signs that mean it is time to book an appointment.

What a typical cycle looks like

The cycle is counted from the first day of one period to the day before the next one starts.

Cycle length: the average is around 28 days, but anywhere from about 21 to 35 days is common.
Period length: usually around 5 days, though anything from 2 to 7 days is normal.
Blood loss: most people lose a few tablespoons of blood over a period, with the heaviest bleeding in the first 2 days.

Cycles often vary a little from month to month, and they tend to be less regular in the first few years after periods start and in the years before menopause. Stress, illness, travel, big changes in weight or exercise, and some contraception can all shift things.

How to track

You do not need anything fancy. Pick one method and stick with it.

A paper diary or calendar: mark the first and last day of bleeding.
A notes app or spreadsheet: quick and private.
A period tracking app: convenient, but read the privacy settings. Check whether the data is stored only on your phone or uploaded, and whether it is shared with anyone.

What to record

The first day of each period and how many days it lasted
How heavy it was, for example how often you changed a pad, tampon or cup
Pain, how bad it was and whether painkillers helped
Bleeding or spotting at other times
Mood, energy, sleep, headaches or bloating across the month
Anything unusual, such as a new medicine, illness or a stressful event

A few months of notes will show your own pattern, which matters more than any average.

Signs of heavy periods

The NHS suggests your periods may be heavy if you:

Need to change a pad or tampon every 1 to 2 hours, or empty a cup more often than recommended
Need to use two types of product together
Bleed for more than 7 days
Pass clots larger than about 2.5cm, roughly the size of a ten pence coin
Bleed through to your clothes or bedding
Avoid activities or take time off because of your period
Often feel tired or short of breath

Heavy periods are common and treatable, and they can lead to iron deficiency anaemia, so they are worth raising.

When to see a GP

Book an appointment if:

Heavy periods are affecting your life or have gone on for some time
You have severe period pain that stops you doing normal things
You bleed between periods or after sex
You have missed three periods in a row and a pregnancy test is negative
Your cycle has changed noticeably, for example becoming much longer, shorter or more irregular
Mood changes before your period are severe enough to affect work or relationships
You have pain during sex, or when going to the toilet, alongside period problems

Any bleeding after the menopause, meaning after a full year without periods, should always be checked by a doctor. You can also visit a sexual health or contraception clinic for many period concerns.

Making the most of the appointment

Bring your notes or app history. Saying "my last six periods lasted nine days and I changed a pad every two hours on day one and two" is much more useful than "they are quite heavy". Ask what the possible causes are, what tests might help, and what the treatment options are if the first one does not work.

A note on pain

Some cramping is common, but pain that regularly stops you going to school or work is not something you simply have to accept. Conditions such as endometriosis and adenomyosis can take a long time to diagnose, and a clear record of symptoms helps. How do you keep track of your cycle? Share what works for you in the comments.