If you’ve been feeling constantly exhausted and wondering how to combat menopause fatigue, you’re not alone. Many women in their 40s, 50s, and 60s experience extreme tiredness during menopause and perimenopause. Fatigue can make it difficult to keep up with your daily responsibilities—whether it’s managing your career, taking care of your family, or maintaining your own health and fitness.
At Trinity Transformation, we help women over 40 regain their energy, drop 1-2 dress sizes, and feel incredible in their own skin again. Our Fit Over 40 program is designed to address the hormonal changes that come with menopause, which are often at the root of the exhaustion so many women feel.
In this blog, we’ll explore what menopause fatigue feels like, why it happens, and—most importantly—how to combat menopause tiredness so you can feel like yourself again.
What Does Menopause Fatigue Feel Like?
Menopause fatigue is more than just feeling a bit tired. It’s that overwhelming exhaustion that hits you from the moment you wake up and lingers throughout the day. You may find yourself:
- Struggling to get out of bed in the morning.
- Relying on caffeine or sugar to make it through the day.
- Crashing on the sofa every evening, too tired to enjoy time with family or friends.
- Feeling mentally drained, as if your brain is in a fog.
If this sounds familiar, you’re likely experiencing menopause and fatigue, a common symptom caused by hormonal shifts.
What Does Perimenopause Fatigue Feel Like?
Fatigue during perimenopause (the years leading up to menopause) often sneaks up on women. You might not even realize that your hormones are changing, but you suddenly feel drained all the time. This exhaustion can feel like:
- Waking up tired even after a full night’s sleep.
- Struggling to focus or concentrate at work.
- Feeling too tired to exercise, which leads to even more fatigue.
Perimenopause fatigue can be just as debilitating as menopause fatigue, and many women find it frustrating because they haven’t officially hit menopause yet. But the good news is, you don’t have to accept feeling this way.
Why Does Menopause Cause Tiredness?
The primary reason behind menopause tiredness is hormone fluctuations, particularly decreases in estrogen and progesterone. These hormones play a key role in regulating energy levels, sleep quality, and mood. When they drop, it can result in:
- Poor sleep quality: Many women experience insomnia or night sweats, leading to disrupted sleep. Even if you think you’ve slept through the night, menopause often affects the quality of your rest.
- Increased cortisol levels: Menopause can increase your body’s production of cortisol, the stress hormone. High cortisol can make you feel constantly on edge, and long-term stress leads to fatigue.
- Slower metabolism: As your metabolism slows, your body may not burn energy as efficiently, leaving you feeling sluggish.
How to Combat Menopause Tiredness
The good news is there are ways to combat menopause fatigue and reclaim your energy. Here are some of the most effective strategies we’ve found for our clients:
1. Focus on Balanced Hormones
Your hormones are key to keeping energy levels stable during menopause. One of the best ways to combat fatigue is to adjust your diet and exercise routine to work with your hormones, not against them.
At Trinity Transformation, we use a method called Hormonally Balanced Eating to help women balance their hormones naturally. This involves cutting out hormone-disrupting foods—such as wheat, alcohol, dairy, and sugar (known as the WADS foods)—while focusing on nutrient-dense, whole foods.
By eliminating these inflammatory foods for just a few weeks, many women see a dramatic improvement in their energy levels.
If you want to try this approach, download our free guide to get started: Download Guide.
2. Prioritize Quality Sleep
Poor sleep is one of the biggest contributors to menopause extreme tiredness. You might be lying awake at night or dealing with night sweats that disrupt your rest. The truth is, even if you get seven hours of sleep, if it’s not quality sleep, you’ll still feel exhausted the next day.
Here are some tips to improve sleep during menopause:
- Create a bedtime routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
- Avoid screens before bed: The blue light from phones and computers can interfere with your ability to fall asleep.
- Limit alcohol and caffeine: Both disrupt sleep quality, so it’s best to avoid them, especially in the evening.
By improving your sleep habits, you’ll notice a huge difference in your energy levels. For more sleep strategies, check out our free training: Free Training.
3. Incorporate Low-Impact Exercise
Exercise might seem impossible when you’re feeling fatigued, but the right type of exercise can actually boost your energy. We recommend Low Impact Strength Training (LIST) for women over 40. This type of exercise helps you build muscle, improve metabolism, and balance hormones without exhausting your body.
Regular exercise also:
- Releases endorphins, improving mood and energy.
- Increases oxygen flow to your brain and muscles.
- Helps you sleep better at night.
If you’ve been struggling with energy, start with just 15-20 minutes of LIST a few times a week. You’ll be amazed at how much better you feel after just a few sessions.
How Long Does Menopause Tiredness Last?
Unfortunately, there’s no set timeline for how long menopause tiredness lasts. For some women, it’s a temporary issue, while for others, it can last throughout the entire menopausal transition. The good news is that by making the right lifestyle changes, you can dramatically reduce fatigue and feel better sooner rather than later.
How to Treat Menopause Tiredness
When it comes to treating menopause tiredness, lifestyle changes can make a world of difference. Along with improving sleep, exercise, and diet, you may want to consider other treatments such as:
- Hormone Replacement Therapy (HRT): For some women, HRT can be a game changer. It helps replenish estrogen and progesterone levels, which can reduce fatigue, improve mood, and alleviate other menopause symptoms.
- Supplements: Some women find that supplements like magnesium, vitamin D, or B vitamins help boost energy and support overall health during menopause. Always consult with your doctor before starting any new supplements.
What to Take for Menopause Tiredness
Aside from HRT and supplements, there are several natural ways to treat menopause tiredness:
- Eat a balanced diet: Focus on whole foods rich in fiber, protein, and healthy fats to keep your energy stable throughout the day.
- Stay hydrated: Dehydration can worsen fatigue, so aim for at least 8 glasses of water daily.
- Manage stress: High cortisol levels can zap your energy. Try mindfulness practices, such as meditation or yoga, to keep stress in check.
The Solution to Menopause Fatigue
If you’re tired of feeling exhausted and frustrated with low energy, it’s time to make a change. Our Fit Over 40 program has helped thousands of women combat menopause fatigue, lose weight, and feel incredible again.
Ready to boost your energy and start your transformation? Choose your next step:
- Download our free guide for more energy-boosting tips: Download Guide
- Sign up for our free training to learn how to lose weight and regain energy: Free Training
- Explore our Fit Over 40 Programme to start your personalized journey to feeling your best: Fit Over 40 Programme
You don’t have to live with menopause and fatigue. With the right approach, you can restore your energy and feel amazing in your own skin again.