Menopause is a natural stage of life, but for many women, it brings along challenges that can disrupt daily living. One of the most common and often overlooked symptoms is fatigue. As hormones fluctuate, particularly estrogen and progesterone, they can significantly affect a woman’s energy levels, sleep patterns, and overall sense of vitality.
Menopause hormonal imbalances often emerge at the same time as other midlife stressors reach a peak — pressure at work, caring for both children and aging parents, and sleep deprivation. When we experience chronic stress, every gland and organ become devoted to pumping out stress hormones called adrenaline and cortisol. And in the “cortisol steal,” this demand for cortisol scoops up the building blocks for other hormones. Between hot flashes, night sweats, racing thoughts and weight gain, menopause symptoms can make a restful night’s sleep feel nearly impossible. Hormonal fluctuations also trigger cortisol release, which derails your normal circadian sleep cycle even further.
3 Steps to Stop Crashing Fatigue
- Use Supplements: Consider adding magnesium, vitamin D, or B vitamins to your routine to support energy levels and reduce fatigue.
- Correct Snack & Caffeine Intake: Opt for balanced snacks with protein and fiber; reduce caffeine after midday to avoid disrupting sleep.
- Correct Sleep Routine: Establish a consistent bedtime, create a calming pre-sleep ritual, and aim for 7-9 hours of sleep each night.
The midlife transition can be a tough time, especially if you have crashing fatigue. There are effective ways to optimize how you feel in menopause, and they all start with prioritizing your own health and happiness.