Why Am I So Tired? Let’s Talk About Menopause Fatigue Symptoms

ByBob Burns

Updated April 21, 2025

Why Is Menopause Making Me So Dang Tired?

Fatigue during menopause isn’t just about being tired. It’s a deep, persistent kind of tired that no nap or second coffee seems to fix.

Hormonal changes, particularly the drop in estrogen and progesterone, mess with pretty much everything: your sleep, your mood, your metabolism, and yep—your energy.

Estrogen, for example, helps regulate your sleep-wake cycle. So when it dips? Your ability to sleep well goes right down with it. You might find yourself wide awake at 3 AM or tossing and turning until sunrise. The result? That foggy, heavy-limbed feeling that follows you into the next day.

And that’s just the hormonal piece.

Here’s what else could be adding to your menopause fatigue:

• Night sweats and hot flashes: Ever tried to get restful sleep while waking up soaked in sweat three times a night? Exactly.
• Mood swings or depression: Emotional stress is draining, especially when it’s on repeat.
• Thyroid changes: Perimenopause can impact thyroid function, which can also cause fatigue.
• Iron deficiency or low B12: Nutrient absorption can shift, especially if your diet has changed.
• Sleep apnea: Believe it or not, this becomes more common post-menopause.
• Stress (the sneaky kind): Whether it’s aging parents, career pressure, or just the general chaos of life, your cortisol might be high and your energy low.

A Few Real-World Clues You Might Be Dealing with Menopause Fatigue

Wondering if your tiredness is menopause-related or something else? Here are some telltale signs (always check with a doctor to be sure):

• You wake up tired, even after 7–9 hours of sleep
• You feel mentally foggy or can’t concentrate for long stretches
• You crash hard in the afternoon and feel wired at night
• You’ve lost motivation to exercise, socialize, or even do the things you usually love
• Caffeine helps… but only a little (and sometimes makes it worse)

This is where a lot of women start feeling like they’re losing control of their bodies—and that can be just as exhausting emotionally as it is physically.

What Can Actually Help?

Here’s the part where we don’t just list the obvious stuff. Yes, sleep is important. But if you could sleep better, you probably would be already. So let’s talk about what else can move the needle.

• Track your symptoms: Seriously. Sometimes connecting the dots between your energy dips and other symptoms (like hot flashes, anxiety, or cravings) can help you figure out patterns.
• Move your body—but gently: Think walks, yoga, or stretching. Overdoing high-intensity workouts can spike cortisol and drain energy instead of boosting it.
• Rework your evening routine: A warm bath, magnesium glycinate, cutting off screens at 9 PM… small changes can help coax your body into a better rest rhythm.
• Eat to balance blood sugar: Energy swings can get worse with carb-heavy or inconsistent meals. Think: fiber, protein, and healthy fats every few hours.
• Get bloodwork done: Low iron, low B12, thyroid imbalance—these are common around menopause and super fixable with the right treatment.
• Talk to your doctor about HRT: Hormone replacement therapy isn’t for everyone, but for many women, it can help restore sleep and energy.
• Find your stress management sweet spot: Whether it’s journaling, breathwork, therapy, or just yelling into a pillow (hey, no judgment)—lowering chronic stress can help regulate the fatigue spiral.

The Takeaway

If it feels like menopause fatigue has taken up permanent residence in your life, you’re not crazy. You’re not doing anything wrong. You’re simply navigating a major biological transition that messes with your entire system—including the part that gives you energy.

You can feel better. Maybe not overnight. Maybe not with one magic pill. But one small, doable step at a time? That’s where a real change can start.