If you’re feeling like your energy levels are completely drained, you’re not alone.
Fatigue is a common struggle for many women in perimenopause and menopause, and it can take a mental and emotional toll.
What can be even more frustrating is when those around us don’t quite get it.
They might not understand that menopausal fatigue is real—and it often sneaks up on us when we least expect it.
This was exactly my experience. Throughout my life, I had always been full of energy.
Even after nights of poor sleep, I could push through the day and still have something left in the tank.
It wasn’t until I hit the later stages of perimenopause, about two years ago, that things changed.
When I transitioned into menopause, the fatigue hit me like a ton of bricks.
Suddenly, the energy I had relied on was gone. I no longer had the stamina to do the things I loved, and even daily tasks felt like monumental efforts.
Despite prioritizing sleep and self-care, that lingering fatigue remained a constant companion.
And in my personal experience, I still battle with occasional fatigue as I manage Hashimoto’s and hypothyroidism—conditions that so many women in menopause also face.
What exactly is Menopausal Fatigue?
Fatigue, especially during menopause, can look different for everyone.
Some describe it as “overwhelming exhaustion,” while others say it feels like a “total lack of energy” or being “wiped out.”
However you describe it, menopausal fatigue can make even simple tasks feel insurmountable.
It’s important to note that menopausal fatigue doesn’t just stem from a lack of sleep.
In fact, getting a full 7-9 hours of sleep each night might not make much of a difference.
This fatigue can also be worsened by physical exercise, emotional stress, or hormonal changes, making it feel like a never-ending cycle.
Why Am I So Tired During Perimenopause and Menopause?
There are several reasons why fatigue can hit so hard during this phase of life:
- Hormonal changes: As estrogen levels plummet, so can your energy. Hot flashes, night sweats, and disrupted sleep often follow, compounding the issue.
- Stress and anxiety: Stress, especially the kind that keeps you up at night, can leave you feeling completely exhausted the next day.
- Thyroid function: Thyroid issues, such as hypothyroidism or Hashimoto’s (which I also manage), are more common during menopause and can significantly contribute to feelings of fatigue and sluggishness.
- Medications or other health conditions: Certain medications or health conditions may also play a role. If you’re experiencing persistent fatigue, it’s a good idea to consult with your healthcare provider to rule out other underlying issues.
How to Manage Menopausal Fatigue Naturally
While menopausal fatigue can feel relentless, there are steps you can take to boost your energy naturally:
- Eat whole, nutritious foods: A diet rich in whole foods, lean proteins, healthy fats, and plenty of fiber can fuel your body better than processed foods ever could.
- Cut back on alcohol and sugar: Alcohol and sugar can lead to energy crashes, disrupt sleep, and even worsen fatigue. Minimizing them can make a big difference.
- Prioritize quality sleep: Establish a calming bedtime routine and stick to it. This includes reducing screen time before bed, creating a peaceful sleep environment, and maintaining a consistent sleep schedule. This was a non-negotiable for me, and it is an absolute priority for my clients.
- Reduce Stress: Find ways to manage your stress, whether through meditation, yoga, deep breathing exercises, or even journaling. Chronic stress is a major energy drainer.
- Stay Hydrated: Dehydration can worsen fatigue, so be sure to drink enough water throughout the day.
- Move Your Body: Regular physical activity can actually increase your energy in the long run. Find movement that you enjoy—whether it’s walking, strength training, yoga, or swimming—and make it a part of your routine.
- Get Outdoors: Spending time in nature is proven to boost your mood and energy. Even a short walk outside can work wonders.
- Practice Meditation or Prayer: Taking time to reflect, breathe deeply, or engage in mindful meditation can reduce mental fatigue and bring calm to your day.
The Bottom Line
Fatigue and low energy are common struggles for women navigating perimenopause, menopause, and beyond.
But it’s important to remember that you have tools to manage your energy levels. Focusing on lifestyle changes—like improving your diet, sleep, exercise, and stress management—can make a big difference.
The sooner you start implementing these changes, the better you’ll be able to regain your energy and feel more like yourself again.
