Why You’re Always Tired — and What You Can Actually Do About It

Feeling like no amount of sleep is ever enough? You’re not lazy, and you’re not imagining it. Fatigue is one of the most common struggles during menopause, and it’s more complicated than just hitting the snooze button.

For starters, there are major hormonal shifts happening during menopause—like declining oestrogen and progesterone levels—that can wreak havoc on your energy levels. These hormones play a huge role in regulating sleep, stress responses, and overall recovery. When they’re out of whack, you might find yourself waking up tired even after a full night’s sleep.

Add to this the common disruptions like night sweats or insomnia, and it’s no wonder you’re running on fumes. The good news? The problem isn’t you—it’s what’s happening in your body.

Let’s get real about a few of the more common quick fixes:

• Caffeine overload: Sure, it helps for an hour or two, but not only is it not true energy, it can also sabotage your sleep later, creating a vicious cycle.

• Power naps: While tempting, naps longer than 20 minutes can throw off your sleep patterns even more. Naps can help if you keep them to 20 minutes or less. 

• Hitting the Snooze button for a few extra winks. Your body cycles through different sleep stages, and in order to wake up feeling alert and refreshed, you need to cycle through them naturally. Hitting the snooze button actually ends up making you more tired, because it interrupts you at the worst possible time in the cycle.

• Just push through: Ignoring your fatigue doesn’t make it go away—it makes you burn out faster.

So what are you supposed to do?  Start by balancing your blood sugar. Wild energy swings are often tied to poor nutrition choices. No judgement here, by the way - when your schedule is constantly jam-packed you often end up grabbing whatever is convenient. Just know that you have more control over this than you may think, which I’ll address in a future article. An easy place to start is including a protein-rich snack like nuts, Greek yoghurt, or hard-boiled eggs instead of something that’s sugar or starch-heavy to keep energy levels steady.

Another game-changer? Create a consistent wind-down routine to help your body know it’s time to rest. This could mean turning off screens an hour before bed, dimming the lights, and sipping herbal tea.

Look, I realize fatigue can feel overwhelming, but it doesn’t have to be permanent. The right strategies—built for you—can make all the difference. Imagine waking up energised, ready to tackle the day without that heavy, sluggish feeling.

If fatigue is running your life, join us at your free workshop, Surviving to Thriving, where we’ll share four lifestyle secrets to help you reclaim your energy, drive, and confidence.  You can register for free here: https://4secrets.fabulousbeyond40.com/