.png)
Do you ever feel like no amount of sleep can shake that deep exhaustion that the menopause brings?
Menopause tiredness is a relentless kind of fatigue that can drain your energy and take a huge toll on your daily life.
It’s not just a matter of feeling a little sleepy—this kind of tiredness can affect your work, your relationships, your emotional well-being and your whole quality of life.
Ignoring it could leave you spiraling into chronic exhaustion, making it harder to manage both your personal and professional responsibilities.
In this article, we’ll explore 8 practical, expert tips to help you combat menopause tiredness and restore the energy you need to thrive.
Contents
(When I link to products and services in my blogs, those links may be customised affiliate links. If you click on any of those affiliate links and make a purchase within a certain time frame, I may earn a small commission. This is at no extra cost to you. The commission is paid by the retailers, not you!)
Understanding Menopause Tiredness
Menopause can bring a whole host of symptoms, and tiredness can be one of the worst.
Fluctuating hormone levels, particularly decreased oestrogen, can disrupt sleep and lead to a vicious circle of endless fatigue.
Ignoring it can snowball into other issues such as weight gain, mental fog, and even more severe fatigue-related disorders like chronic fatigue syndrome or depression.
If left unaddressed, the cost is substantial—both financially and personally.
You may find yourself spending money on quick-fix solutions like energy drinks or poor-quality supplements, without tackling the root cause.
With that in mind, it’s critical to act now. Addressing menopause tiredness today will save you from cascading negative effects and help you regain control over your body and energy levels.
Now that we understand the urgency, let’s dive into the menopause tiredness tips, starting with simpler adjustments and gradually moving to more advanced strategies for managing this complex issue.
What you can do to combat menopause tiredness
Tip 1: Change Your Sleep Environment
Quality sleep is the foundation for restoring energy, yet many menopausal women struggle with insomnia or disrupted sleep patterns.
Hot flashes, night sweats and hormonal shifts can cause sleep disturbances, compounding tiredness.
Optimising your sleep environment is essential for better rest and deeper recovery.
Temperature Control: Keep your bedroom cool by setting your thermostat between 60-67°F (15-19°C), and consider investing in cooling bed sheets or a mattress designed for temperature regulation.
Limit Light Exposure: Reduce screen time at least an hour before bed, and install blackout curtains to prevent artificial light from disrupting your sleep cycle.
Create a Sleep Routine: Establish a wind-down ritual, such as reading or meditation, that signals your body it’s time to rest.
Find out more in my blog ‘How to Sleep in Menopause - in 5 Steps’
Tip 2: Adjust Your Menopause Diet for More Energy
Nutrition plays a pivotal role in maintaining steady energy levels throughout the day.
During menopause, your body’s insulin sensitivity may decrease, causing more energy dips after eating carbohydrate-rich foods.
A diet high in processed sugars and simple carbs can lead to fluctuating blood sugar levels and contribute to the tiredness you're feeling.
Focus on Protein and Healthy Fats: Include protein in every meal, and prioritize healthy fats to stabilise blood sugar.
Incorporate foods rich in iron and vitamin B12: Lean meat and leafy greens can address potential deficiencies that can lead to fatigue.
Incorporate Complex Carbohydrates: Choose whole grains and fibre-rich vegetables over refined carbs. These help prevent blood sugar spikes and crashes.
Stay Hydrated: Even mild dehydration can lead to fatigue. Aim for at least 8 glasses of water a day.
Consider the impact of switching from a breakfast of sugary cereals to one with eggs, avocado and whole-grain toast. The sustained energy from the protein and fats will keep your energy consistent throughout the morning, reducing the ‘3 p.m. crash’ and reliance on caffeine.
Tip 3: Regular Physical Activity
Daily movement can boost energy levels, improve mood and enhance your overall well-being.
Aim for at least 150 minutes of moderate aerobic activity per week, alongside strength training exercises.
Choose activities you enjoy like walking, swimming or yoga to make it more sustainable.
Women who engage in regular physical activity often report improved sleep quality and increased energy levels throughout the day.
There are so many inspirational women online who have transformed their menopause health and fitness.
I find Liz Earle's fitness advice particularly useful and practical, not to mention the fact that she is a truly inspirational woman of 61 years old who is living her best life!
Tip 4: Reset Your Circadian Rhythm
Your body’s internal clock, or circadian rhythm, is influenced by light exposure.
During menopause, hormonal changes can disrupt this natural cycle, making it harder to fall asleep and wake up at the right times.
Proper light exposure can help reset this rhythm and improve energy levels.
Morning Sunlight: Get outside for at least 15-30 minutes in the morning to expose your eyes and body to natural light. This helps set your internal clock and signals wakefulness.
Limit Blue Light at Night: Avoid bright screens or invest in blue light-blocking glasses after sunset to prevent overstimulation of your brain.
Consider a Light Therapy Box: If you live in a climate with little sunlight, especially in winter months, use a light therapy box to simulate natural daylight and regulate your circadian rhythm.
Read more about circadium rhythm from Liz Earle HERE
Tip 5: Manage Stress and Cortisol Levels
Chronic stress contributes to an overproduction of cortisol, a hormone that can wreak havoc on your energy levels when out of balance.
High cortisol levels lead to adrenal fatigue, causing you to feel perpetually tired, regardless of how much rest you get.
Mindfulness Practices: Incorporate meditation, deep breathing exercises or yoga into your daily routine to manage stress.
Adaptogens: Consider adaptogenic herbs like ashwagandha or rhodiola, which help regulate cortisol levels and improve stress resilience.
Boundaries and Time Management: Evaluate your workload and personal responsibilities to set realistic limits and avoid burnout.
One client who worked in a high-stress corporate job noticed her energy improved dramatically after she began practicing daily meditation and introduced ashwagandha into her supplement regimen. She felt more grounded and less affected by work stress, which had been depleting her energy for years.
Tip 6: Hormone Replacement Therapy (HRT)
One of the most effective treatments for managing menopause-related tiredness is Hormone Replacement Therapy (HRT).
The natural decline in oestrogen and progesterone levels can leave you feeling fatigued, drained, and struggling to maintain your energy.
HRT helps by replenishing these critical hormones, restoring balance and directly addressing one of the root causes of menopausal fatigue.
When your hormone levels are stabilised, your body can better regulate energy, mood and sleep patterns.
In addition to boosting energy during the day, HRT can improve the quality of your sleep by reducing symptoms like night sweats and hot flashes, which often disrupt rest.
With better sleep comes more energy, improved focus and greater resilience to cope with daily challenges.
Tip 7: Blood Tests to Rule Out Other Conditions
Before attributing menopause tiredness solely to hormonal changes, it’s important to rule out other potential causes through blood tests.
Many women experience additional health issues during menopause that can contribute to fatigue, and identifying these conditions early on can be key to feeling better.
Iron Deficiency (Anemia)
Heavy periods, which are common in the years leading up to menopause, can lead to low iron levels and anemia.
Iron is crucial for carrying oxygen in the blood, and when levels drop, it can cause extreme fatigue, weakness and shortness of breath.
A simple blood test can measure your iron levels, and if anemia is found, treatment might include dietary changes or iron supplements to restore energy.
Read more in my blog 'Perimenopause and Heavy Periods'
Thyroid Function
Thyroid issues are common in midlife and can mimic many symptoms of menopause, including tiredness, weight changes, and mood swings.
A thyroid function test measures hormones like TSH (thyroid-stimulating hormone), free T4, and free T3 to ensure your thyroid is working properly.
If thyroid dysfunction is detected, treatment can help balance your energy and improve overall well-being.
Vitamin D Levels
Vitamin D deficiency can also lead to fatigue, muscle weakness, and mood changes.
Since our bodies produce vitamin D primarily through sunlight exposure, it’s easy to become deficient, especially in colder climates or with indoor lifestyles.
A blood test for vitamin D can determine if supplementation is necessary to help alleviate tiredness and support bone health.
B12 Deficiency
Vitamin B12 is essential for energy production and neurological function.
Low levels can cause fatigue, memory problems, and even depression.
A blood test can check B12 levels, and if they’re found to be low, dietary adjustments or B12 supplements may be needed.
Blood Glucose Levels
Changes in blood sugar regulation, including insulin resistance or prediabetes, can also cause fatigue during menopause.
A fasting blood glucose test or an HbA1c test (which measures long-term blood sugar levels) can help identify whether blood sugar issues are contributing to your tiredness.
Functional Medicine Testing
Standard blood tests often fail to capture the full picture of what’s happening in your body during menopause.
Functional medicine testing goes deeper, measuring everything from adrenal function to micronutrient levels, to identify hidden causes of fatigue.
Comprehensive Testing: Request tests such as the Dutch test (for adrenal and sex hormone levels), thyroid panels and micronutrient analysis.
Targeted Interventions: Based on test results, your healthcare provider can recommend specific supplements or lifestyle changes that address the root causes of fatigue.
Re-evaluation: Regularly re-test and evaluate how interventions are impacting your energy levels.
If you'd like to know more about functional medicine then I'd recommend following Pippa Campbell and Charlotte Hunter.
Tip 8: Supplementation for Menopause Support
Incorporating certain supplements into your routine can be beneficial in alleviating menopause tiredness and promoting overall well-being.
While a balanced diet rich in nutrients is essential, supplements can provide targeted support to help you manage symptoms effectively.
Why Consider Supplements?
During menopause, hormonal fluctuations can lead to various symptoms, including fatigue, mood swings, and sleep disturbances. Supplements can help fill nutritional gaps, enhance energy levels, and support hormonal balance, making this transitional phase more manageable.
Recommended Supplement:
One supplement I use myself and highly recommend is Menopause Support by Nu Mind Wellness.
This thoughtfully formulated blend is designed specifically for women experiencing menopause and addresses various symptoms, including tiredness.
It combines essential vitamins, minerals, and herbal ingredients to support hormonal balance and boost energy. By adding this supplement to your daily routine, you may find improved vitality and an enhanced sense of well-being.
Before starting any new supplement, it's important to consult with a healthcare professional. They can provide guidance on the right dosage and ensure that the supplement aligns with your individual health needs and goals.
Read more about Menopause Support from Nu Mind Wellness HERE
Common Mistakes to Avoid When Battling Menopause Tiredness
Even with the best intentions, it's easy to fall into traps that may inadvertently worsen your fatigue. Here are a few common mistakes that many women make when addressing menopause tiredness and how to avoid them:
Mistake 1: Ignoring Sleep Hygiene
It’s common for women in menopause to struggle with sleep due to night sweats and fluctuating hormones. Many women assume that simply getting into bed earlier will solve the problem. However, poor sleep hygiene, such as using screens right before bed or sleeping in an uncomfortable environment, can disrupt your rest even more.
Solution:
Create a Relaxing Bedtime Routine: Disconnect from screens at least an hour before bed. Try reading, meditating, or listening to calming music.
Optimise Your Sleep Environment: Keep the room cool, invest in breathable bedding, and consider using blackout curtains to create a restful space.
Mistake 2: Overloading on Caffeine to Combat Tiredness
When you’re tired, it’s natural to reach for a cup (or three) of coffee. While caffeine can offer a short-term boost, over-relying on it can lead to energy crashes, disrupt sleep, and even worsen anxiety—a common menopause symptom.
Solution:
Cut Back Gradually: If you're consuming multiple cups a day, start by reducing your intake. Switch to green tea or decaffeinated options in the afternoon.
Hydrate First: Often, dehydration exacerbates fatigue. Drink a glass of water before reaching for coffee to see if it helps.
Mistake 3: Skipping Meals or Overloading on Carbs
When fatigue hits, some women either skip meals altogether or overeat quick-fix carbs like pastries or bread. Both of these choices cause blood sugar fluctuations that lead to more fatigue later on.
Solution:
Eat Balanced Meals: Focus on meals that include lean protein, healthy fats, and complex carbohydrates to provide sustained energy throughout the day.
Keep Healthy Snacks On Hand: Nuts, seeds, and fruits are great for maintaining blood sugar levels between meals.
Mistake 4: Not Seeking Professional Help Early
Many women try to manage menopause tiredness on their own for far too long, assuming it’s just part of ageing. But fatigue can signal other underlying issues, like thyroid problems or adrenal fatigue, which require medical attention.
Solution:
Consult a Menopause Specialist: Don’t hesitate to seek help if fatigue persists. A specialist can assess hormone levels, nutrient deficiencies, and other potential causes of your tiredness.
Track Your Symptoms: Keep a journal of when and how your fatigue presents itself to provide useful information to your healthcare provider.
Take Charge of Your Menopause Tiredness
Tiredness during menopause is not something you have to simply "deal with."
Start by applying a few of these tips and work your way up to more advanced and expert-level solutions.
And most importantly, be kind to yourself during this time—listening to your body is the first step toward making real improvements.
Check out my other posts on managing menopause symptoms - try "Menopause Bloating" and "How to Overcome Menopause Low Mood".
Join the Conversation: Have tips or questions? Share them in the comments below.
Subscribe to my newsletter for more menopause wellness tips straight to your inbox.
Frequently Asked Questions
1. Is extreme fatigue normal during menopause?
Extreme fatigue is a common experience during menopause but that doesn't mean you need to suffer!
Hormone fluctuations, particularly the decline in oestrogen and progesterone levels, can disrupt sleep, impact mood and lead to feelings of exhaustion.
Physical symptoms like hot flashes and night sweats can further contribute to fatigue.
It's essential to monitor these symptoms and seek support if they significantly affect your quality of life.
2. What helps with tiredness during menopause?
There are many strategies can help alleviate tiredness during menopause.
Prioritising a balanced diet rich in nutrients, staying hydrated, and making sure you get regular physical activity can boost energy levels.
Good sleep hygiene is a must - maintaining a consistent sleep schedule and creating a restful environment can improve sleep quality.
Supplements like Menopause Support by Nu Mind Wellness can also provide targeted nutritional support to combat fatigue.
3. What is the biggest symptom of menopause?
Significant symptoms include hot flashes, night sweats, mood swings, heavy periods and fatigue. Each woman's experience is unique, so the severity and combination of symptoms can vary widely.
4. What is crashing fatigue during menopause?
Crashing fatigue refers to sudden and overwhelming feelings of tiredness that can occur during menopause.
This type of fatigue may come on quickly and be accompanied by a lack of motivation or energy, making it difficult to engage in daily activities.
Crashing fatigue can be caused by hormonal fluctuations, disrupted sleep and other related symptoms. It’s important to see your doctor to address the underlying factors.
5. What is the best vitamin for menopause fatigue?
While there isn't a single "best" vitamin for menopause fatigue, several vitamins and minerals can support energy levels.
Vitamin B12 is essential for energy production and brain health, while vitamin D supports overall health and mood.
Magnesium is another important mineral that can help with sleep quality and muscle function.
Incorporating a comprehensive supplement like Menopause Support by Nu Mind Wellness can help provide these essential nutrients.
6. Does HRT help with tiredness?
Hormone Replacement Therapy (HRT) can help alleviate tiredness associated with menopause for some women.
By restoring hormone levels, HRT can improve sleep quality, reduce hot flashes and stabilise mood, leading to increased energy levels.
It’s essential to discuss the benefits and risks of HRT with a healthcare professional to determine if it’s the right option for you.
Want to know more?
As a thank you for making it to the end of this blog, I created a FREE Menopause Health Guide you can use to make a start on improving your menopause health.
I also offer affordable one-to-one menopause health sessions or a 12-week online programme.
Find out more about Jane’s services at www.janemackaycoaching.com or contact Jane directly at jane@janemackaycoaching.com
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
Comments