Why Am I So Tired During Perimenopause? Menopause Fatigue

Why does perimenopause make you so tired?

During perimenopause, your reproductive hormones fluctuate and gradually change. These hormonal changes can affect sleep, mood, temperature regulation and concentration.

Healthdirect Australia lists tiredness and sleeping difficulties among common symptoms of perimenopause, along with hot flushes, night sweats, anxiety and difficulty concentrating.

Sometimes it's not one particular symptom causing the exhaustion. It can be the combination of several things happening at once.

You might be:

• waking several times during the night
• feeling hot or sweaty
• struggling to fall back asleep
• feeling anxious or mentally "switched on"
• waking earlier than you want to
• finding it harder to concentrate
• carrying more stress than usual
• feeling physically and emotionally drained

And that can become a cycle.

Poor sleep → tiredness → less resilience to stress → more mental exhaustion → another poor night's sleep.

It's no wonder you can feel completely worn out.

You can be in bed for eight hours and still be exhausted

One of the most frustrating things about menopause fatigue is that the number of hours you spend in bed doesn't necessarily tell the whole story.

You might technically be getting seven or eight hours, but if you're waking repeatedly throughout the night, you're not necessarily getting the same quality of restorative sleep.

The Australasian Menopause Society explains that sleep problems are common during the menopause transition. Difficulty falling asleep, waking during the night and waking earlier than you'd like can all affect how rested you feel the next day.

I think this is something many women don't realise at first.

You don't necessarily need to be awake for hours to feel the effects the next day. Repeated interruptions can leave you feeling as though you've never properly switched off.

Hot flushes and night sweats can be exhausting

If you've experienced night sweats, you'll know exactly what I mean.

You finally get comfortable, fall asleep and then suddenly you're awake because you're too hot. Sometimes you have to throw the covers off. Sometimes you're changing your clothes or sheets. Then you're trying to cool down enough to fall asleep again.

And sometimes this happens more than once.

Healthdirect Australia explains that hot flushes and night sweats can affect sleep and daily wellbeing.

Even if your hot flush isn't particularly severe, repeated interruptions night after night can take their toll.

Stress and the "always switched on" feeling

For me, this is another important part of the picture.

Stress can be exhausting.

During midlife, there can be so much going on. Work, family, relationships, caring responsibilities, running a household, ageing parents, changing bodies and everything else life throws at us.

Sometimes your body is tired but your mind simply won't stop.

You lie down at night and suddenly your brain decides it's time to think about everything that happened that day and everything that needs doing tomorrow!

Healthdirect Australia discusses the connection between menopause and changes in mood, including anxiety and low mood.

For me, learning to slow down and create little moments of calm became an important part of looking after myself.

Is brain fog the same as fatigue?

Not exactly, but they can certainly feel connected.

Brain fog can include forgetfulness, difficulty finding words, trouble concentrating and feeling mentally slower or less clear than usual.

When you're exhausted, it's naturally harder to concentrate and think clearly. And when you're experiencing hormonal changes, poor sleep and stress at the same time, that feeling can become even more noticeable.

The Australasian Menopause Society provides information about cognitive changes and other symptoms women may experience during the menopause transition.

I've definitely experienced the connection between sleep and mental clarity myself.

When I sleep well, I feel more like myself. I'm more focused, more patient and my thinking feels clearer.

What can you do about menopause fatigue?

There isn't one magic answer, unfortunately.

For me, it has been about looking at the whole picture rather than expecting one thing to fix everything.

1. Don't underestimate good nutrition

When you're tired, it's tempting to reach for coffee, sugar or whatever is quick and easy.

But your body still needs proper nourishment.

Try to include plenty of whole foods, vegetables, healthy fats and good sources of protein throughout the day.

Protein is particularly important as we move through midlife because maintaining muscle becomes increasingly important as we age.

You don't need to make eating complicated. Eggs, fish, chicken, Greek yoghurt, legumes, tofu, nuts and seeds can all contribute to your daily protein intake.

2. Keep moving, even when you don't feel like it

This one can be difficult when you're exhausted.

But movement doesn't have to mean an intense workout.

Walking, gardening, stretching, yoga, swimming or getting outside can all be valuable.

And don't forget strength training.

Healthdirect Australia recommends regular physical activity as part of a healthy lifestyle during menopause, including aerobic, strength, flexibility and balance activities.

Sometimes a gentle walk is exactly what I need when I feel mentally overloaded.

3. Get some morning light

Getting outside in the morning is such a simple habit, but it's one I really value.

Natural morning light can help support your body's sleep-wake rhythm. The Australasian Menopause Society includes healthy sleep habits as part of supporting better sleep during menopause.

Even better if you can combine it with a walk.

There is something about getting outside, breathing fresh air and letting the day begin naturally that can make a difference to how you feel.

4. Look at your caffeine and alcohol

This is not about saying you can never enjoy a coffee or a glass of wine.

It's about noticing whether they are affecting your sleep.

Caffeine later in the day can make it harder to settle, while alcohol can affect sleep quality and may trigger hot flushes or night sweats in some women.

Both Healthdirect Australia and the Australasian Menopause Society include lifestyle habits such as managing caffeine and alcohol as things worth considering when sleep or menopause symptoms are affected.

Sometimes small changes can be worth experimenting with.

What does the research say about Wild Yam Cream?

It's important to separate personal experience from scientific evidence.

Wild Yam contains plant compounds including diosgenin, but it does not contain human progesterone or oestrogen, and the human body does not simply convert diosgenin into these hormones.

There has been some research into Wild Yam and menopause. However, the evidence is limited.

One small randomised, placebo-controlled study, published in the Journal of the American Medical Association and indexed on PubMed, looked at topical Wild Yam cream in postmenopausal women over six months. The researchers found no significant differences between the Wild Yam cream and placebo in hormone levels or most menopausal symptoms.

So I think it's important to be honest about that.

I can't say that Wild Yam Cream has been clinically proven to increase energy, improve sleep or reduce menopause fatigue.

What I can share is my own experience, along with the experiences women have shared with me after using the cream.

For me, one of the things I've noticed with using my Wild Yam Cream consistently is that I sleep better.

And when I sleep better, I naturally feel more focused and have greater clarity throughout the day.

When should you talk to your doctor about tiredness?

While fatigue can certainly occur during perimenopause, it's important not to automatically blame everything on menopause.

If you're experiencing persistent or overwhelming fatigue, particularly if it is new, getting worse or affecting your everyday life, it's worth talking to your doctor.

There can be many other reasons for feeling exhausted, including iron deficiency, thyroid problems, sleep disorders and other health conditions.

Healthdirect Australia recommends speaking with a doctor about symptoms that are affecting your health and quality of life.

You don't have to simply put up with feeling exhausted because you're going through menopause.

Explore the Modani Wild Yam Cream 🌿

If you'd like to learn more about the botanical ingredients, how I use it and why I created it, you can read more about my Wild Yam Cream.

There are different approaches to managing menopause symptoms, including lifestyle changes, non-hormonal options and menopause hormone therapy. The right approach is individual, so discussing your symptoms with a qualified healthcare professional can help you understand what options may be appropriate for you.