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Understand this symptom

Fatigue during menopause

U

Uma Health

Medically verified7 min read

Insight

The essentials

This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.

The (possible) cause

Menopausal fatigue rarely has one clear cause. Hot flashes and night sweats can repeatedly interrupt your sleep, preventing your body from recharging. In some women, heavy blood loss along, with risk of anemia and "being tired." Stress and worry often make it even harder. And sometimes there's something else going on (e.g., thyroid, iron deficiency, sleep apnea), which can strongly resemble menopausal symptoms.

What (often) helps

The biggest benefits often lie in the basics: supporting your sleep (sleep cool, maintain a consistent routine, reduce alcohol consumption late at night), exercising daily at a manageable level, and planning your day around your energy levels. Eat regularly and choose meals that keep your blood sugar stable (less "crash"). If the fatigue persists, becomes extreme, or you feel truly exhausted, it's wise to discuss this with a doctor and specifically rule out other causes (e.g., anemia).

Honest and transparent

The most frequently asked questions

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Mental

The science

"Fatigue" doesn't just mean feeling sleepy. It can feel like: no drive, a heavy body, being overstimulated more easily, less focus, and more emotional. This is common around menopause. For many women, it occurs along with insomnia, night sweats and sometimes also palpitations.
Important: Fatigue is often a sign, not a definitive diagnosis. It's worth exploring what exactly is going on in your case.

What researchers think may play a role

  • Disturbed sleep: Night sweats and hot flashes can interrupt your sleep several times a night, without you always being aware of it.
  • Heavy blood loss → anemia: Heavy bleeding can lead to anemia. Feeling tired and dizzy are typical symptoms.
  • Stress and long-term strainYour mind keeps spinning, your body stays in alert mode. This results in less recovery and more exhaustion.
  • Mental complaints: gloominess, irritability and restlessness cost energy and can also be caused by poor sleep.
  • Other similar causesIron deficiency, thyroid problems, sleep apnea, medication effects. If you feel like your symptoms don't seem to fit your situation, have them checked out.

Factors that can make it worse

  • Irregular bedtimes or a lot of “catch-up” sleep on weekends.
  • Alcohol late at night (can cause night sweats and worsen sleep quality).
  • Lots of caffeine or energy drinks, especially later in the day.
  • Training too hard when you're already at your limit (you'll feel even emptier afterwards).
  • Continuing for a long time without recovery periods, even if your body is already giving signals.

What you can do concretely

Sleep (usually the biggest lever):

  • Sleep cool, layers, breathable fabrics.
  • Fixed get-up time.
  • Limit caffeine in the afternoon.

Movement (feasible and consistent):

  • Daily walking or gentle cardio.
  • 2–3x/week light strength training helps your body stay stronger (especially if you're feeling listless).

Food for more stable energy:

  • Regular meals.
  • Fewer fast carbohydrates that first give you a peak and then a dip.

Protecting energy (when you wake up “up”):

  • Schedule your most difficult tasks for your best time of day.
  • Build in short recovery moments (5–10 minutes).
  • Eliminate one thing that “must” but isn’t essential, and see what that does.

When you should have an extra check:
It is best to contact your doctor if fatigue is accompanied by signals such as palpitations, shortness of breath, unexplained weight loss, feeling very depressed or noticeably more sweating at night.
That sounds exciting, but the goal is simple: don't miss anything and arrive at the right approach faster.