Why hasn’t my period come yet? Common reasons for a missed period

Your period is late, and now you're wondering what’s going on. Maybe your cycle is usually regular. Maybe you’re stressing… or secretly Googling “Am I pregnant?” Before you panic, let’s walk through the most common (and less obvious) reasons for your missed period.

Firstly, don’t jump straight to panic

A missed period doesn’t always mean something’s wrong. Your menstrual cycle is deeply connected to your overall health—so things like stress, travel, illness, workouts, and even sleep can shift when your period arrives.

That said, if your period is more than 5–7 days late (and you’re usually regular), it’s worth checking in with your body. Below are the most common reasons your period might be delayed—and what to do about it.

1. You’re stressed (and your body knows it)

Your brain and ovaries are in constant communication via the HPO axis (hypothalamus-pituitary-ovarian axis). When stress hits hard - whether emotional, physical, or mental - your brain may tell your ovaries to delay ovulation.

No ovulation = no period.

So, if & when you are stressed, try and tone it down a notch. Focus on nourishing meals, gentle movement, and sleep, as cortisol regulation can help your cycle rebalance.

... and I know that if your cycle hasn't come yet, you're not sure why, and you're worried enough to search the internet and find this post, worry is similar /if not the same as/ stress. So try and ease yourself with affirmation that it will come soon.

2. You’ve been sick recently

Illness, especially with fever or infection, can temporarily disrupt hormone production and delay ovulation. It’s common to have a delayed or “off” period the month after being unwell.

3. You’ve changed your workout routine

Suddenly ramping up your training (especially high-intensity or long-distance cardio) can create a temporary hormone imbalance. Your body may interpret intense activity as a form of stress and suppress ovulation. (see pt.1.)

High-volume training - without proper recovery, rest days, refuel, hydration and sleep - can delay or even pause your period (amenorrhea), particularly if body fat drops significantly.

If you feel like she could be coming soon, again, try and tone it down a notch. If you are intensely training right now, maybe take a day or two off (stretch, slow walk, massage, nap, meditate, journal). Do your best to down-regulate cortisol and stress -- that'll let your body know its safe to menstruate.

4. You’ve traveled or shifted time zones

Your circadian rhythm affects hormone release - including the ones that control your cycle. Crossing time zones or experiencing major jet lag can throw off ovulation timing, making your period show up later than expected.

(Late(r) ovulation = late(r) period)

5. You haven't or you're not ovulating yet

Usually, ovulation occurs between day 12-15. But it doesn’t always happen right on schedule.

Especially in your 20s and 30s, your body might occasionally “gear up” to ovulate and then delay it due to external factors (like stress, anxiety, jet lag, see more above/below, or other big life events). This pushes your entire cycle back.

NB: No ovulation = no period. Ovulation is the main event of the menstrual cycle—not the bleed itself.

6. You’re coming off hormonal birth control

If you’ve recently stopped the pill, or had the coil or other birth control method removed, it may take a few weeks (or even months) for your body to reestablish a natural rhythm. It’s common to experience skipped, delayed, or irregular periods during this transition, whilst your hormones regulate and figure themselves out again.

7. You might be pregnant

Not gonna rule this one out entirely, so of course, if pregnancy is even remotely possible, take a test to officially clear your mind from this one. Implantation typically happens 6–12 days after ovulation, and a positive test can show up shortly after that.

When to see a doctor

If your period is more than 3 months late, or if this happens often, take this more seriously. Irregular or absent periods could signal chronic stress, or other underlying conditions such as PCOS, thyroid issues, or hypothalamic amenorrhea - all of which are manageable with support.

I'd recommend tracking your own cycle, and your symptoms, cravings, bleed length and as much as you can as to what goes on in your cycle. So you know your own cycle inside out, not only allowing you to optimise and maximise its potential, but so you notice any changes that could be of concern before they become bigger deals.

There are some great, user friendly apps, or make notes on a diary or journal to track your cycle.

To round up;

One late period usually isn’t a big deal. But your cycle is a monthly report card on your hormonal health - so if something feels off, it’s worth listening. Keep a journal or use a tracking app to notice patterns, and give your body time to recalibrate.

And remember: late doesn’t mean broken. It just means your body’s asking you for something by showing you symptoms (as it cannot speak words). This might be to slow down, tune in, and maybe adjust the pace.