You may experience fatigue during perimenopause, the transitional time when your menstrual periods stop and fertility ends. Habits like regular exercise and a good sleep routine can help. Read on for more ways to alleviate menopause fatigue.
1. Make time for regular exercise
A 2024 review of 80 studies found that yoga and aerobic exercise may be beneficial for menopausal symptoms, including fatigue. However, there is not enough evidence to recommend a specific form of exercise, so more research is needed.
A small study of 52 postmenopausal women found that 30 minute sessions of Pilates 3 days a week reduced fatigue.
Look for activities that are enjoyable and manageable. For example, you can take a short walk during the day, or join a yoga or Pilates class.
The important thing is to find something that you can regularly enjoy. You’re more likely to turn exercise into a habit if you enjoy it.
2. Develop a good sleep routine
A good sleep routine can leave you feeling more energized. Healthy habits around sleep are collectively called sleep hygiene.
Some things you can do to practice good sleep hygiene
- going to bed and waking up at the same time every day, even on weekends
- avoiding caffeine and alcohol close to bedtime
- refraining from using electronic devices close to bedtime
It is also helpful to do the same things before bed each night. Taking a warm bath or shower, reading a book, and performing gentle stretches can help your body recognize it is bedtime.
3. Take a meditation break
Stress can
How to practice mindfulness meditation
- Sit in a quiet place and close your eyes.
- Slowly breathe in and out, clearing your mind while focusing on your breath.
- When negative thoughts try to enter your mind, steer them gently back out.
If you have trouble sitting still, try yoga or tai chi. Yoga and tai chi are mind-body exercises that may reduce perceived stress.
4. Turn down the thermostat at night
When you are dealing with hot flashes and night sweats from menopause, the last thing you need is an overheated bedroom.
Keeping your bedroom cool accommodates your body’s natural temperature fluctuations during the night.
5. Downsize your meals
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Try breaking up your meals throughout the day. For example, instead of 3 large meals, try having 5 smaller meals.
As you enter the perimenopausal period, your hormone levels rise and fall in unpredictable ways. Eventually, your female hormone levels will decrease until your body stops making them completely.
The same hormonal changes that cause symptoms like hot flashes and night sweats can also affect your mood and energy levels, leading to fatigue.
Those hormone variations can also make it harder for you to sleep at night, which can leave you feeling tired during the day.
Even if you’re in your 40s or 50s, fatigue isn’t necessarily due to perimenopause or menopause. All of the following
- alcohol and drug use
- anemia
- chronic obstructive pulmonary disease
- depression
- anxiety
- diabetes
- heart disease
- too little or too much exercise
- medications, such as antidepressants, antihistamines, and pain relievers
- kidney disease
- liver disease
- sleep apnea and other sleep disorders
- stress
- thyroid disease
- chemotherapy and radiation
If you have fatigue, it’s important to talk to your doctor.
You may experience fatigue when you transition into menopause. This can be caused by the fluctuating hormone levels during this time.
Some ways you can manage fatigue include getting regular exercise, creating a good sleep routine, meditating, and decreasing the size of your meals.
Menopause is not the only cause of fatigue. If you are experiencing fatigue, talk to your doctor.