Menopause Fatigue: What You Should Know

Dragging yourself through the day even after a full night’s sleep? Finding it harder to stay focused, motivated, or even just awake? That overwhelming exhaustion isn’t just in your head; it could be fatigue during menopause. As hormone levels shift, your body starts reacting in ways that can leave you feeling constantly drained, both physically and emotionally.

Understanding how to overcome fatigue during menopause starts with recognising what’s really going on beneath the surface. From sleep disruptions and mood swings to energy crashes and nutritional gaps, we’ll walk you through the key causes and, more importantly, what you can do to feel energised, balanced, and back in control.

What causes fatigue during menopause?

Tiredness during menopause can feel overwhelming and unpredictable, often affecting your ability to get through the day. Here are a few prominent causes that may be contributing to your fatigue:

• Hormonal changes

Oestrogen and progesterone help regulate the sleep cycle, mood, and body temperature. When these hormones decline during perimenopause and menopause, it can disrupt your ability to fall or stay asleep, leading to persistent tiredness during the day.

• Night sweats and hot flushes

These common symptoms can significantly impact sleep quality. Waking up multiple times, drenched in sweat, or feeling overheated makes it hard to get the deep, restorative sleep your body needs to function well.

• Mood disorders

Menopause is also associated with an increased risk of anxiety and depression, which can both contribute to fatigue. Mental fatigue during menopause can also lead to physical exhaustion.

Is tiredness during menopause normal or a sign of something more?

While fatigue during menopause is common, it’s important not to ignore it or automatically assume it’s “just hormones.” Sometimes, tiredness can be a sign of an underlying issue that needs medical attention.

Hormonal changes during menopause, particularly a drop in oestrogen, can lead to disrupted sleep and mood swings, all of which contribute to feeling constantly tired. However, persistent fatigue may also point to other conditions such as thyroid disorders, anaemia, depression, or chronic fatigue syndrome that need medical attention.

How to beat fatigue during menopause

Managing tiredness during menopause involves more than just getting extra sleep — it requires a deeper look at what’s affecting your energy levels and addressing those factors in a balanced, supportive way. Many women experience fatigue due to fluctuating hormones, disturbed sleep, anxiety, mood changes, or physical exhaustion. The first step is to identify what’s specifically causing your tiredness. Once you have clarity, you can begin to explore how to overcome fatigue during menopause through a combination of lifestyle changes, such as regular gentle exercise, a nutrient-rich diet, relaxation techniques, and improved sleep hygiene. Supporting your hormonal health and speaking to a healthcare provider about possible treatments may also help. Remember, this is a time to prioritise your wellbeing and make adjustments that nurture both your body and mind.

Lifestyle changes that actually help

If you are wondering how to beat fatigue during menopause, here are some evidence-backed lifestyle changes that can help manage menopause fatigue:

• Prioritise good sleep hygiene

Stick to a consistent sleep schedule, even on weekends. Avoid screens before bed, and create a calming bedtime routine. If night sweats are waking you up, try moisture-wicking sleepwear and keep your bedroom cool.

• Stay physically active

Regular exercise, such as walking, yoga, or swimming, can boost energy levels, improve mood, and help you sleep better. Aim for at least 30 minutes of moderate activity most days of the week to manage fatigue during menopause.

• Eat a balanced diet

Menopause is a time to nourish your body with foods rich in iron, calcium, and vitamins B and D. Avoid excessive caffeine, alcohol, and sugar, which can lead to energy crashes and worsen sleep problems.

• Manage stress

Chronic stress can drain your energy and worsen other menopause symptoms. Mindfulness, meditation, or even talking to a loved one can help lower stress and give your mind and body a break.

• Listen to your body

You may need to adjust your pace. Don’t be afraid to rest when needed, and try not to push through exhaustion. Allowing yourself downtime is part of a healthy routine and a great way to beat tiredness during menopause.

When to see a doctor about menopause-related fatigue?

If you keep asking yourself, "Why am I so tired during menopause?" despite making healthy lifestyle changes, it may be time to visit a healthcare provider. While fatigue is a common symptom during this stage, persistent or extreme tiredness could point to other underlying health conditions such as thyroid issues, anaemia, or even depression. It’s important not to dismiss ongoing exhaustion as something you just have to live with. A doctor can help identify any contributing factors and suggest appropriate treatments that may be suitable for you.

Menopause & fatigue: Moving forward

If you're constantly wondering why your energy levels have taken an unexpected dip, you're certainly not imagining things. Menopause can leave even the most active women feeling wiped out. But you don’t have to accept exhaustion as your new normal. Learning how to beat fatigue during menopause, from small lifestyle adjustments to seeking the right healthcare support, can help you reclaim your energy and feel more in tune with your body as it changes. This phase of life may be challenging, but with the right approach, it’s absolutely manageable.

Frequently Asked Questions

1. Is feeling tired all the time normal during menopause?

Yes, fatigue is a common symptom during menopause, largely due to hormonal changes affecting sleep and energy levels.

2. How do hormonal changes cause fatigue?

Fluctuations in oestrogen, progesterone, and cortisol can disrupt sleep and lower energy, leading to persistent tiredness.

3. Are mood swings linked to fatigue?

Yes, anxiety, irritability, and depression during menopause can drain mental energy and contribute to tiredness.