Tired? Like, “dragging yourself out of bed” tired?

We hear you! Coming out of winter can feel like crawling toward the light at the end of a very dark tunnel – especially if you’re struggling with low energy in menopause.

Indeed, fatigue is one of the challenging symptoms of hormonal changes. So, why does menopause seem to come with a side order of exhaustion? And, most importantly, what can you do about it?

Let’s dig into the science and help you reclaim your energy, once and for all.

Part 1: Why You’re So Bloody Tired – What Causes Low Energy In Menopause?

OK, so menopause fatigue isn’t just “a bit tired” after burning the candle – it’s a deep, persistent exhaustion that can make getting out of bed feel like wading through treacle. And it’s not just in your head – it’s in your hormones!

Progesterone’s Farewell Tour

You might be surprised to know, progesterone is usually the first sex hormone to say adieu during perimenopause. And that matters because it’s the hormonal equivalent of a calming cup of tea, encouraging deep, restful sleep. As it fades (sometimes as early as your mid-30s), sleep becomes lighter and less restorative.

Estrogen’s Disappearing Act

Then there’s estrogen, your multi-tasking marvel – regulating mood, energy, and sleep. But in perimenopause, it doesn’t just quietly exit stage left – it swings wildly. And the ensuing hormonal highs and lows mess with your internal thermostat (hello, night sweats) and your sleep quality, leaving you groggy no matter how long you’re in bed.

Cortisol On The Loose

While estrogen and progesterone usually help keep cortisol (your stress hormone) in check, as they diminish, cortisol spikes, which can lead to poor stress tolerance, brain fog, and relentless fatigue. As a result, “cortisol steal” enters the party: Under stress, your adrenal glands focus on pumping out cortisol instead of sex hormones, draining your reserves even further.

So, Let’s Recap: How Hormones Affect Energy

Estrogen and progesterone regulate your sleep, stress, and metabolism.
Their decline disrupts these systems – cue exhaustion.
Higher cortisol, left unchecked, keeps you in “fight or flight” mode – a one-way ticket to burnout.

Together, it’s a cocktail that can lead to low energy in menopause.

A 2022 study in Frontiers in Endocrinology confirmed that hormonal shifts during menopause significantly disrupt sleep patterns and contribute to increased fatigue.¹

Why You’re Still Tired (Even After Sleeping In)

1. Sleep & Menopause Don’t Make Great Bed Partners

It’s a sad fact that hot flushes, night sweats, and racing thoughts can turn your nights into sweaty, restless messes. The result? You wake up feeling like you’ve wrestled a bear.

And winter doesn’t help, does it? Less sunlight means less vitamin D and serotonin (your happy hormone). That combo increases feelings of sluggishness.

👉 SAD (Seasonal Affective Disorder) affects women more – and perimenopausal women are particularly vulnerable.²

2. Heavy Periods & Iron Deficiency

Did you know? Prolonged or heavy bleeding, which can be common during perimenopause can deplete iron levels, and iron deficiency can be behind that crushing fatigue.

3. Stress & Modern Life

Yes indeed – midlife women today often juggle careers, families, teens, and ageing parents – hello the juggle challenge and chronic stress. It doesn’t just wear you down emotionally; it zaps your energy physically too. And elevated stress hormones like adrenaline and cortisol can leave you running on empty.

But it goes deeper than that – chronic stress impacts your HPA–Thyroid Axis (that’s your hypothalamus → pituitary → adrenals + thyroid) and your mitochondria.

What are mitochondria, you ask? Without getting too science-y, they’re like your body’s cellular power plants – tiny structures inside nearly every cell that produce energy. Their main job is to convert the food you eat and the oxygen you breathe into ATP (adenosine triphosphate) – your body’s go-to fuel source.

Think of ATP as cellular coffee – it powers everything from brain function and muscle movement to hormone production and metabolism.

So when stress runs the show, the whole energy-making system gets frazzled so it’s no wonder you’re feeling flat. Don’t beat yourself up – you’re human!

4. Lifestyle Factors

You probably know this, but here’s a gentle nudge. Poor diet, lack of exercise, and too much screen time don’t exactly help your energy tank.

Part 2: From Meh to Motivated – What You Can Do

Don’t worry – you’re not destined to nap your way through Netflix. Here’s what science (and common sense) suggest to mitigate low energy in menopause:

1. Master Your Sleep Routine (it helps)

Stick to a regular bedtime and wake-up time
Keep your bedroom cool and screen-free
Try gentle stretching, meditation, or a warm bath before bed

👉 Download your free Sleep Hygiene Sheet here

2. Get Outside First Thing

Natural daylight, especially within the first hour of waking, helps reset your circadian rhythm.

Aim for 10–20 minutes without sunglasses – even on cloudy days.

👉 Morning light exposure improves sleep, mood, and energy in women over 40.³

3. Move – Even If You’re Moody

It might feel counterintuitive when you’re tired, but regular movement boosts energy.

Walk, dance, stretch – just start where you’re at
Even 20–30 mins a day supports mitochondrial health (your cells’ energy factories)

👉 Exercise improves fatigue, mood, and brain function in midlife women.⁴

4. Eat To Nourish, Not Just For Comfort

Refined carbs and sugary snacks may be tempting, but they can make fatigue worse. What’s more, refined sugars, carbs and alcohol can damage your mitochondria (see Stress and Modern Life)

Instead, aim for:
✔️ Protein with every meal
✔️ Slow carbs (kumara, oats, brown rice)
✔️ Healthy fats (avocados, olive oil, nuts)

👉 Balanced blood sugar is key to better energy and cognition in menopause.⁵

5. Stress Less (We Know…Easier Said Than Done)

Try meditation or mindfulness apps
Set boundaries (your superhero cape can wait)
Say no when needed – with zero guilt

6. Get Your Bloods Checked

Low energy isn’t always just hormones. Sometimes, it’s what’s missing underneath.

It’s a smart move to check your blood markers, especially if you’re dealing with heavy periods in peri. These can deplete:

Iron and ferritin (stored iron) – low levels = exhaustion
Vitamin B12 – essential for nerve function and energy metabolism
Vitamin D (measured as 25-Hydroxy Vitamin D) – especially important after a dark winter

👉 Consult your doctor: If fatigue is severe, persistent, or comes with other symptoms, rule out conditions like thyroid dysfunction, anaemia, or diabetes. Your body could be waving a red flag – don’t ignore it.

7. Supplement Smarts

Your body might need more than TLC right now – it may need targeted support.

Iron + Vitamin C

As we mentioned, heavy bleeding can zap your iron stores – and iron is non-negotiable for energy. Vitamin C helps with iron absorption, so pairing the two makes sense.

Vitamin B Complex

The B-vitamins (especially B6, B9, and B12) are crucial for converting food into usable energy.

Vitamin D3

Most of us feel low post-winter, and this sunshine vitamin supports mood, immunity, bones and fatigue-fighting mitochondria. We’ve got it in Perky Post®.

Now let’s talk about our Meno-Me^® magic:

👉 Merry Peri^® (for perimenopause)

👉Perky Post^® (for post-menopause)

Both are packed with:

Saffron – supports sleep onset, quality, and waking alertness
Fenugreek – traditionally used for mood and sleep support
Sage – a classic menopausal botanical

Perky Post^® goes even further with:

Vitamin D3 + K2 – for bone, mood, immune and energy!
Resveratrol – a polyphenol linked to healthy ageing

Saffron doesn’t just help you sleep – it supports the production of “happy hormones” like dopamine, serotonin, and norepinephrine, and helps dial down that cortisol-fuelled stress bunny energy crash.

Indeed, energy isn’t just about sleep and nourishment. As we shared earlier, it’s also about the mitochondria and the HPA-Thyroid Axis and when stress runs the show, that whole system gets frazzled.

The final piece in the Meno-Me^® energy supplement toolkit takes care of your gut.

We created Happy Go Tummy^® for digestive and microbiome support – because poor gut health is linked with fatigue, mood changes, and brain fog. In fact, research shows your gut might just be your second brain and your hidden energy HQ.

Bonus: Reset Your Hormones in Just 10 Days

While not a supplement, our Shake It Off^® 10-Day Hormone Reset is a midlife must-do. It’s been a game-changer for boosting energy, supporting weight balance, and easing a whole host of perimenopause and menopause signs and symptoms.

👉 Explore our energy-boosting solutions

Part 3: Mindset Matters (No Toxic Positivity, Promise)

The truth is, menopause isn’t just hormonal – it’s emotional. It’s an identity shift. And that can feel… exhausting. We get it.

But it can also be a time of renewal. Spring is the perfect season to declutter your life – inside and out.

Start with daily wins:

Say no without guilt
Prioritise sleep like it’s your superpower
Celebrate, still standing (even if it’s in fluffy slippers)

Wrapping Up

Low energy in menopause is real. It’s not laziness, lack of willpower, or a flaw – it’s biology, hormones, stress, and maybe even a little post-winter gloom.

But you’ve got tools. From supplements to sunlight, mindful boundaries to blood tests – there are ways to take your energy back.

Menopause is a transition – not a sentence. And with the right support, you can absolutely thrive, season after season.

💙 Join our private Facebook group – 40+ Club for Ageless Goddesses – for real talk, expert advice, and the occasional meme. Click here.

Final Note:

Fatigue can be a sign of other health issues like thyroid dysfunction, anaemia, or diabetes. If your tiredness is severe, persistent, or accompanied by other symptoms, please check with your healthcare provider.

Disclaimer: This information is for educational purposes and shouldn’t replace professional medical advice. Always consult with your healthcare provider before making significant health changes. We know our stuff, but we’re not your doctor.

And just so you know: this article is written by a real person who has studied the physiology of menopause and women’s healthy ageing. While we may use AI as an assistant, the research, insights and heart behind every piece comes from us.

References

Kravitz HM, et al. (2022). Hormone changes and sleep disruption in menopause. Frontiers in Endocrinology. ↩
Freeman EW, et al. (2006). Depressive symptoms associated with the menopausal transition. ↩
Crowley SJ, et al. (2015). Morning light improves mood and sleep in women with SAD. Journal of Clinical Sleep Medicine. ↩
Liu Y, et al. (2020). Exercise and mitochondrial health in aging women. Cell Reports. ↩
Leung L, et al. (2020). Diet, blood glucose and fatigue in menopausal women. ↩