why am I always so tired…
Why Women Feel Fatigued and Exhausted in Menopause and How to Regain Your Energy
Feeling constantly tired during menopause is something many women experience but rarely talk about. That deep, lingering fatigue that doesn’t seem to go away with a good night’s sleep can leave you feeling flat, foggy, and disconnected from your usual self. So why does this happen and what can you do about it?
As hormone levels fluctuate and gradually decline, the body goes through significant internal changes. Estrogen plays a big role in energy regulation, sleep quality and mood. When estrogen drops, your body’s ability to manage temperature, blood sugar and stress becomes less efficient. You might wake up multiple times a night with hot flashes or night sweats, disrupting restorative sleep. Lower progesteroneanother calming hormone can make it harder to fall asleep or stay asleep, adding to that constant sense of exhaustion.
Cortisol, the body’s main stress hormone, can also become unbalanced during menopause. High cortisol levels, often triggered by chronic stress or poor sleep, lead to energy crashes, weight gain and brain fog. Combine this with a busy lifestyle, family demands or work stress and it’s no wonder so many women feel burnt out.
The good news is, you can reclaim your energy with small, consistent lifestyle shifts that support your body naturally.
Start with nourishment—focus on whole, nutrient rich foods that stabilise blood sugar and feed your hormones. Eat balanced meals with protein, healthy fats, and complex carbohydrates. Stay hydrated and limit caffeine and sugar, which can cause energy spikes and crashes.
Prioritise restful sleep by creating a calming evening routine. Dim the lights, avoid screens and use relaxation practices like meditation, stretching or a herbal tea to wind down at night time.
Incorporate movement-daily gentle exercise such as walking, yoga or strength training increases oxygen flow, improves mood and boosts metabolism.
Don’t overlook stress management. Breathwork, mindfulness, journalling and time in nature can help regulate cortisol and restore emotional balance.
Finally, listen to your body. Rest when you need to, say no when you must and remember that slowing down is not a weakness it’s wisdom.
Fatigue in menopause is your body’s way of asking for deeper care. With mindful changes, energy and vitality can absolutely return often stronger and more sustainable than before.