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Feeling unusually tired can be more than just a busy day’s aftermath if you’re approaching or going through peri or menopause. Research shows that fatigue is a top complaint among women facing menopause.
This blog will dive into the reasons behind this exhaustion, its symptoms, and ways to boost your energy back up. Let’s get energized!

Key Takeaways

• Menopause can make you feel exhausted due to changes in hormones.
• Not sleeping well, having night sweats, and feeling stressed can add to feeling drained.
• Doing regular exercise and setting up a good sleep routine can help fight menopause tiredness.
• Drinking enough water and not having too much caffeine or alcohol are important steps to take.
• Looking into alternative therapies like hypnotherapy or RTT can be very beneficial.
• If changing your lifestyle doesn’t help with the exhaustion, it might be time to talk to a doctor for more advice.

 Menopause Exhaustion

Menopause exhaustion hits hard. It’s not just feeling tired; it’s a deep, draining fatigue that can disrupt everyday life. Hormonal changes during perimenopause and menopause play a big role in this.
These shifts affect how energy is regulated in the body, making women feel constantly worn out. Night sweats and sleep disturbances add to the problem, making good rest hard to come by.
Getting through the day becomes tougher with menopause exhaustion. Once easy tasks now feel like huge challenges. This kind of tiredness isn’t fixed by just one good night’s sleep.
It’s linked closely with other menopausal symptoms such as hot flashes and mood swings, creating a cycle of weariness that impacts both physical and mental health.

Causes of Menopause Exhaustion

Hormone levels change a lot during perimenopause. This can make women feel very tired. Night sweats and trouble sleeping add to the problem, making it hard for them to get enough rest.
With hormones going up and down, their bodies have to work harder to stay balanced, which uses a lot of energy.
Other health issues like anemia, diabetes, and heart disease also lead to feeling exhausted. These conditions are more common as women get older and can happen at the same time as menopause.
Because of these other illnesses, some women might not realize that their tiredness is linked to menopause too.

Symptoms of Menopause Exhaustion

Women often report feeling extremely tired during menopause. This exhaustion can feel different than just being sleepy. It might be hard to get out of bed or to stay awake during the day.
Changing hormone levels cause this, making women feel fatigued without doing much.
Other signs include trouble sleeping at night and feeling moody or irritable. Some women also have difficulty concentrating and may forget things easily. These sleep problems add up, making the fatigue worse over time.
Menopausal women find their energy levels dropping quickly, even if they had a good night’s sleep.

Risk Factors for Menopause Exhaustion

Certain factors can make some people more likely to feel exhausted during menopause. If you’re going through perimenopause, the changing hormone levels can leave you feeling drained.
Lack of sleep from night sweats also plays a big role in why you might feel tired all the time. One quick word here – if you like to have a drink in the evening, you definitely should consider quitting. I have noticed a huge improvement in my sleep and night sweats on nights when I didn´t have those 2 glasses of wine and the night I did. I´m serious. The difference is uncanny. If you are a non-drinker take a look at this article dedicated to night sweats.
Other health problems can add to menopause exhaustion too. Conditions like thyroid issues, depression, and sleeping disorders need a doctor’s attention. Being overweight or not getting enough physical activity are other factors that contribute to feeling worn out during this phase of life.

Correlation Between Menopause Timing and Exhaustion

Menopause timing commonly correlates with exhaustion due to fluctuating hormone levels impacting sleep patterns and energy regulation. Research highlights that perimenopausal women often experience low energy as their menstrual periods become irregular, leading up to menopause.
This shift in hormonal balance can disrupt circadian rhythms, affecting sleep quality and overall vitality. Additionally, night sweats and hot flashes during perimenopause can contribute to sleep disturbances, exacerbating feelings of fatigue.
Understanding this correlation is crucial in addressing menopausal exhaustion effectively.

Other Menopause Symptoms Linked to Exhaustion

Hot flashes, night sweats, and mood swings are common menopause symptoms that can contribute to exhaustion. Changes in menstrual cycle, weight gain, and vaginal dryness are also linked with fatigue during menopause.
It’s essential to recognize these symptoms as part of the overall picture of menopause-related fatigue and seek support.
Additionally, factors such as irritability, anxiety, and difficulty concentrating may accompany exhaustion during menopause. These interconnected symptoms can impact daily life significantly and should be acknowledged when addressing menopausal fatigue.

Tips to Boost Energy During Menopause

Engage in daily exercise to increase energy levels and improve overall well-being. Prioritize a healthy sleep routine to combat fatigue and enhance mental alertness.

Daily Exercise

Regular exercise during menopause can help combat exhaustion and boost energy levels. Research published in the journal Menopause found that post-menopausal women who engaged in moderate to vigorous exercise experienced higher levels of energy. But stay with me!!! THE TYPE OF EXERCISE you do is vital!
research suggests that intense exercise is not the best way forward. We often have tendencies to think “The harder I go the better”, “No pain no gain”, or “If I do more, for longer I will have bigger results”. Not so much when it comes to female hormones…
Intense hard exercise can have different effects on women during peri-menopause and menopause due to changes in hormone levels. Here’s why:

1. Impact on Estrogen Levels: Intense exercise can lead to a decrease in estrogen levels in women, which can exacerbate symptoms of peri-menopause and menopause. Estrogen plays a crucial role in regulating various bodily functions, including bone density, mood, and reproductive health. A decline in estrogen levels can contribute to symptoms such as hot flashes, vaginal dryness, and mood swings.
2. Stress Hormone Production: Intense exercise triggers the release of stress hormones like cortisol. While cortisol is essential for managing short-term stress responses, chronic elevation of cortisol levels due to intense exercise can disrupt hormone balance and contribute to symptoms of peri-menopause and menopause, such as fatigue, irritability, and sleep disturbances.
3. Thyroid Function: Intense exercise can also affect thyroid function, which plays a role in regulating metabolism and energy levels. Over-exercising may lead to thyroid imbalances, which can further exacerbate symptoms like fatigue, weight gain, and mood changes commonly experienced during peri-menopause and menopause.
4. Bone Health: While regular resistance training (body weight, bands, or weight lifting) exercise is beneficial for bone health, excessive high-intensity exercise without proper recovery can increase the risk of bone loss, especially in women already experiencing hormonal changes associated with peri-menopause and menopause. Decreased estrogen levels can further compromise bone density, increasing the risk of osteoporosis and fractures.
5. Menstrual Irregularities: Intense exercise can disrupt menstrual regularity, leading to irregular or absent periods, a condition known as amenorrhea. In women approaching menopause, menstrual irregularities are common due to hormonal fluctuations. Intense exercise may exacerbate these irregularities, leading to further hormone imbalances and associated symptoms.

Overall, while exercise is essential for overall health and well-being during peri-menopause and menopause, women need to find a balance that supports hormone balance, energy levels, and overall health. Incorporating moderate-intensity exercise, along with stress-reducing activities like yoga, pilates, and long fast walks (the type that raises your heart rate, not a half-hour stroll with a dog or a friend) can be beneficial for managing symptoms and promoting hormonal balance during this transitional phase of life.
So aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, swimming, pilates, and harder versions of yoga per week. Additionally, incorporating strength training exercises twice a week can contribute to improved energy and overall well-being. I mean…it has been said over and over again, and we do indeed sleep better when we exercise, just as much as hormone lev
Incorporating physical activity into your daily routine can have numerous benefits beyond boosting energy levels, including better sleep quality, weight management, and improved mood.

Healthy Sleep Routine

Establishing a healthy sleep routine is vital during menopause to combat exhaustion. Prioritize consistent bedtime and wake-up times, creating a calming pre-sleep ritual, and ensuring your sleeping environment is conducive to rest.
Incorporating relaxation techniques such as deep breathing or gentle stretching before bed can also aid in promoting better sleep quality and combating fatigue.
To enhance the effectiveness of your sleep routine during menopause, opt for comfortable bedding – what bedding? Here: Wool is an amazing material – breathable, doesn’t retain moisture (just kind of evaporates it all) it´s hard to get too hot in it and it will keep you very, but VERY comfortable. You can buy wool stuffed comforters even in IKEA. If not a comforter buy a nice 100% woolen blanket and put it inside a nice natural fabrick duvet cover. Same goes for pajamas – I ONLY sleep in loose, soft cotton.
If you tend to have cold feet:
Wear a comfy pair of socks at least until they get warm and cozy, or better yet give them a warm soak before sleep
Warming your feet before sleep:

1. Promotes Vasodilation: When your feet are warm, it signals to your body that it’s time for sleep. Warmth causes blood vessels in your feet to dilate, allowing more blood to flow to the surface of the skin. This process, known as vasodilation, helps to dissipate heat from your core, which is essential for initiating sleep.
2. Enhances Relaxation: Warm feet promote relaxation by activating the parasympathetic nervous system, which is responsible for calming the body and preparing it for rest. When your feet are comfortably warm, it sends signals to your brain that it’s safe to relax and unwind, making it easier to fall asleep and stay asleep throughout the night.
3. Regulates Body Temperature: Maintaining a stable body temperature is crucial for achieving restful sleep. When your feet are warm, it helps to regulate your overall body temperature, preventing fluctuations that can disrupt the sleep cycle. By keeping your extremities warm, your body can more effectively enter and maintain the deeper stages of sleep, where restoration and rejuvenation occur.

More important pointers include: maintaining a cool room temperature, avoiding heavy meals close to bedtime (about 3-4h is best), limiting caffeine intake and cutting it completely in the afternoon and evening (including coke or green and black tea), and considering adopting mindfulness practices to alleviate stress that may contribute to sleep disturbances.

Proper Hydration

Proper hydration is crucial to combat menopause exhaustion. Drinking water or caffeine-free beverages (but not sodas!) helps in preventing fatigue, providing an energy boost. Ensure regular intake of fluids throughout the day to maintain optimal hydration levels and support overall energy levels during menopause.
Staying hydrated by consuming water and avoiding caffeinated drinks is essential for managing fatigue in menopausal women. Dehydration can exacerbate tiredness, making it important to prioritize adequate fluid intake as a simple yet effective way to combat exhaustion during this life stage.

Limiting Caffeine and Alcohol Intake

Reduce caffeine, alcohol, and nicotine intake to maintain energy levels and sleep quality. My life quality overall changed dramatically when I limited coffee and alcohol – I can not stress enough how important that was. Limiting these substances can positively impact menopause exhaustion from the get-go. Using alcohol to relax “and fall asleep” is completely counterproductive. Maintaining a consistent sleep schedule and creating a healthy sleep routine is vital for managing energy levels during menopause.
If you struggle with letting that drink go please don´t hesitate to get in touch with me here.

When to Seek Medical Attention

Seek medical help if menopausal fatigue affects daily life and functioning. If you tried cleaning up your life and used techniques and suggestions like the ones above, and nothing worked.  Seek attention when lifestyle changes fail to improve fatigue. If other concerning symptoms accompany menopausal fatigue, medical care is necessary. You should have your hormones tested (and not once but regularly over a period of time), blood tests done, and insist on getting help as….unfortunately, the subject of menopausal suffering tends to be ignored and is understudied, to say the least! (that’s why I´m here trying to help too)
When fatigue causes significant distress or impairs daily activities, seek medical assistance. If overall health and well-being are affected by menopausal fatigue, seeking medical attention is crucial.
If non-lifestyle remedies don’t relieve menopausal fatigue, it’s time to seek professional help.

Seek Knowledge

If you are not ready for medical attention try to gain some knowledge from a few amazing books. They will make things even clearer for you and will provide you will tools to help you feel and function better fast.

A few that I definitely recommend are:

“The Menopause Brain: New Science Empowers Women to Navigate the Pivotal Transition with Knowledge and Confidence”

“The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts”

Treatment Options for Menopause Exhaustion

Of course, I will recommend RTT (Rapid Transformational Therapy) here. As I deeply believe in its magnificent power. I have seen many women find relief in addressing the root cause of their issues, and with some additional coaching and mentoring, they thrive rather than shrivel and disappear.
Hormone therapy, antidepressants, and blood pressure medicines are potential treatment options for menopause-related exhaustion. However, these may carry side effects that need careful consideration.
Cognitive Behavioral Therapy (CBT) (I may just mention here, that RTT uses it too in the process) can effectively address insomnia symptoms in menopausal women. Maintaining a consistent sleep schedule is crucial for managing energy levels during this period of life change.
It’s important to consult with a healthcare professional to discuss the risks and benefits of different treatment options for menopause-related fatigue due to individual health factors and potential medication interactions.
Lifestyle changes like the ones mentioned above (regular exercise and improving sleep quality) can really help alleviate fatigue during menopause with considerable positive impacts on overall well-being. Maybe it is time for a big shift, a big change, something new and exciting rather than giving in to suffering? Menopause and perimenopause can be tricky, painful, and sometimes downright unbearable so please don´t feel like you are alone here. Stick with us and we will try to help each other, as it is coming for each and every single one of us.

Conclusion

Understanding menopause exhaustion is a complex issue with various causes and symptoms. Lifestyle changes such as regular exercise, healthy sleep routines, and dietary adjustments can significantly improve energy levels during menopause.
Additionally, treatment options including RTT, hormone therapy, and herbal remedies should be considered ( some under medical supervision) to manage fatigue effectively. It’s important for individuals experiencing menopause exhaustion to seek professional advice to find the best approach for their specific needs.