Does menopause make you tired ? Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. While it’s often associated with hot flashes and mood swings, many women also experience persistent fatigue during this transition. Feeling tired or low on energy can be frustrating and disruptive, especially when combined with other menopause symptoms.
Understanding Menopause
Menopause is a natural biological process that occurs when a woman’s body stops releasing eggs and production of certain hormones drastically declines. It typically begins between the ages of 45 and 55 but can start earlier or later for some women. Menopause is officially diagnosed after 12 consecutive months without a menstrual period.
Why Does Menopause Make You Tired ?
Fatigue is one of the most common symptoms reported during menopause, and it can be caused by a variety of factors related to hormonal changes and their impact on the body. Let’s take a closer look at the reasons why menopause can leave you feeling so exhausted.
Hormonal Fluctuations
During menopause, your body produces less estrogen and progesterone, two hormones that play a significant role in regulating sleep and energy levels. Estrogen, in particular, helps manage your body’s use of energy, and as levels drop, many women experience increased feelings of tiredness. Lower progesterone can also contribute to poor-quality sleep, making it harder to feel rested.
Sleep Disruptions
Hot flashes and night sweats — both common symptoms of menopause — often disrupt sleep, making it difficult to get the restorative rest your body needs. Waking up frequently in the night or having trouble falling back asleep can leave you feeling fatigued the next day. Chronic sleep disturbances can also lead to insomnia, which further drains your energy over time.
Emotional Factors
The emotional rollercoaster that often accompanies menopause can also contribute to fatigue. Mood swings, anxiety, and even depression are common during this time and can zap your energy. The mental strain of dealing with these emotions day-to-day can leave you feeling drained, both physically and emotionally. Managing stress is crucial during menopause to help preserve energy levels.
Tips for Managing Menopause Fatigue
While menopause-related fatigue can be challenging, there are several effective ways to manage your energy levels and improve your overall well-being. Implementing a few lifestyle changes and self-care practices can help you feel more energized during this transition.
Focus on Getting Quality Sleep
Quality sleep is essential for combating fatigue, especially during menopause. To improve your sleep:
- Stick to a consistent sleep schedule, going to bed and waking up at the same time each day.
- Create a relaxing bedtime routine, such as reading or practicing deep breathing, to help you unwind.
- Keep your bedroom cool and dark to minimize night sweats and hot flashes.
- Avoid caffeine, alcohol, and large meals close to bedtime, as these can disrupt your sleep.
Stay Active
Exercise is a powerful way to boost your energy and improve your mood during menopause. Regular physical activity helps reduce fatigue and promotes better sleep by stabilizing hormones. Try incorporating low-impact exercises, such as:
- Walking
- Swimming
- Yoga or Pilates
Prioritize Nutrition and Hydration
Eating a balanced diet rich in vitamins and minerals can help sustain your energy levels throughout the day. Focus on whole foods, such as:
- Whole grains (brown rice, oats, quinoa)
- Leafy greens and vegetables
- Lean proteins (chicken, fish, beans)
Staying hydrated is equally important. Dehydration can lead to fatigue, so try to drink plenty of water throughout the day.
Try to Manage Stress
Emotional stress during menopause can contribute to fatigue. Finding effective stress management techniques is key to improving your energy and mental health. Consider:
- Mindfulness or meditation: These practices help you stay grounded and reduce anxiety.
- Deep breathing exercises: These can help calm your mind and body during stressful moments.
- Journaling or talking to a friend: Expressing your emotions can help lighten mental burdens and ease stress.
What Signals the End of Menopause ?
Menopause is officially complete when a woman has gone 12 consecutive months without a menstrual period. This marks the transition into postmenopause, the stage that follows menopause. During postmenopause, hormone levels stabilize at lower levels, and while some symptoms, like hot flashes, may decrease, other issues, such as fatigue, may continue. It’s important to continue regular health checkups during this time, as the end of menopause can bring new health considerations, such as changes in bone density and cardiovascular health.
Speak to an AFC Healthcare Provider
Wellness physicals at AFC are a great opportunity to evaluate your overall health during menopause. These physicals allow our providers to assess key health markers, discuss your symptoms, and recommend strategies for managing fatigue and other common issues. AFC also checks for other possible causes of fatigue, such as thyroid disorders or anemia, ensuring that you get a comprehensive view of your health.
Visit AFC or contact us today to receive the care and support you need to stay healthy and energized through menopause and beyond.
