We’ve all heard it a thousand times:
“Just get more sleep.”
But what if you are sleeping… and still exhausted?
Here’s the truth most experts won’t tell you:
Fatigue after 50 isn’t just about how many hours you’re sleeping.
It’s about what your sleep is doing for your body—and what may be blocking that repair.
Myth Busting: Sleep Isn’t Always the Magic Cure for Fatigue
Let’s bust a big myth:
Yes, sleep is vital for energy.
But if you’re already logging 7–8 hours a night (or tracking solid sleep data on your Oura ring like I was during my own menopause journey)… and still dragging through your days, sleep might not be your root cause.
That was my experience.
As a functional and holistic health practitioner, my sleep hygiene was already dialed in.
And while my sleep looked “good” on paper, my daytime fatigue still lingered.
That’s when I realized it wasn’t just about how long I was sleeping.
It was about what was happening inside my body that was disrupting my ability to recharge and repair.
Why Sleep Still Matters—Especially in Menopause
Even though sleep might not always be the only factor, it’s still a huge part of the fatigue puzzle.
During perimenopause and menopause, we go through a rollercoaster of hormonal changes:
- Progesterone declines, which can leave us feeling more anxious and wired at night.
- Estrogen drops, which can lead to hot flashes and night sweats.
- Cortisol rises, thanks to decreased stress resilience—making it harder to wind down and stay asleep.
And when your nervous system is constantly on high alert (hello, stress!), your body isn’t getting the deep, restorative sleep it needs—even if you’re in bed for 8 hours.
Why Sleep Is So Important After 50 (Beyond Just “Feeling Rested”)
Here’s what sleep actually does for you:
- Repairs your cells and tissues
- Balances your blood sugar and metabolism
- Cleans your brain via the glymphatic system (goodbye brain fog!)
- Supports hormone regulation (especially cortisol, insulin, and melatonin)
- Strengthens your immune system
- Reduces inflammation and stress chemicals
When sleep is disrupted, so is everything else.
You don’t just feel tired – you’re physically not health-building or healing.
What I See in My Practice
Some of my clients come in and proudly say:
“I sleep great!”
Their fatigue is likely rooted in something else like poor nutrient and mineral status, chronic infections, low thyroid function, por metabolism, gut issues, liver congestion, plus other mysterious health issues.
Others?
They’re up all night, scrolling their phones, drinking wine at 9pm, skipping meals, and getting by on 4–5 hours of poor-quality sleep.
In those cases, sleep is an obvious place to begin.
Because without it, no amount of green smoothies or supplements will move the needle.
5 Tips to Improve Sleep (Without Prescription Meds)
- Power down screens 1–2 hours before bed
Blue light messes with your melatonin. Swap scrolling for a book, journaling, or a warm bath.
- Keep your bedroom cool, dark, and quiet
Aim for 65–68°F, blackout curtains, and minimal noise. Night sweats and heat can wreck your deep sleep.
- Try magnesium or calming herbal teas
Magnesium glycinate, chamomile, and lavender teas help calm your nervous system naturally.
- Avoid late-night sugar, alcohol, or heavy meals
These spike blood sugar and cortisol and can cause nighttime wakeups or restlessness.
- Get morning sunlight within 30–60 minutes of waking
It helps reset your circadian rhythm and promotes better melatonin production at night.
Sometimes, clients come to me already taking medications to help them sleep – and that’s totally okay.
I always honor that where clients are on their healing journey.
Sleep relief can be a crucial first step if you’ve been deeply depleted for months or even years.
That decision is always between clients and their doctor.
My job is to support you in rebuilding your health from the inside out, while honoring the tools you may already be using.
If you’re over 50 and struggling with fatigue, don’t ignore your sleep, but don’t assume it’s the only reason you’re tired either.
You’re not “lazy.”
You’re not “just getting old.”
Your body is talking to you.
And with the right support, root cause testing, and a customized wellness plan, you can get back to feeling like you again.
You don’t have to feel this way forever.
Your second half can be your best half – with clarity, vitality, and deep, restorative sleep.
