Do you feel more tired than usual, even after a full night’s sleep? Do you have the impression that your “batteries”are always running low without any clear reason?

Chronic fatigue is one of the most common and least recognized symptoms of perimenopause and menopause. Many women attribute it to stress or aging, but the cause is often a combination of hormonal, metabolic, and psychological factors that become active during this stage of life.

Why energy drops: the role of hormones

During menopause, levels of estrogen and progesterone fluctuate and then steadily decline. These hormones not only regulate the menstrual cycle, but also influence:

- sleep quality
- the production of serotonin and dopamine (the “feel-good” hormones)
- energy metabolism
- body temperature and vasodilation

When their balance is disrupted, the systems that govern physical and mental energy also slow down. According to theEuropean Menopause and Andropause Society (EMAS, 2022), hormonal variations can alter the function of mitochondria, the “energy generators” of the cells, reducing the body’s ability to produce energy efficiently.

Disturbed sleep = compromised energy

Another key factor is sleep quality, often affected by:
- hot flashes and night sweats
- anxiety or irritability
- hormonal disruption of the circadian rhythm.

According to the Menopause Empowerment Guide, up to 60% of women in perimenopause experience sleep disturbances, which directly affect concentration, mood, and vitality. Chronic sleep deprivation not only reduces energy but also alters glucose metabolism, worsening feelings of fatigue.

When the body “uses more” but produces less

With the decrease in estrogen, metabolic efficiency is also reduced:
- muscle mass decreases
- insulin resistance increases
- the risk of nutritional deficiencies (iron, B12, vitamin D) grows.

This creates a sort of “energy debt,” where the body struggles to convert food into usable energy. Many women describe the sensation as “moving in slow motion,” even when sleeping and eating regularly.A complete check-up including blood count, ferritin, vitamin D, B12, glucose, and TSH can help rule out deficiencies or endocrine imbalances that worsen fatigue.

The link between mind, hormones, and fatigue

The mind and body constantly communicate through the hormonal system. When estrogen and progesterone levels drop, the stress response also changes: cortisol tends to rise, creating a constant sense of tension and exhaustion. As explained in the document Depression and theMenopause, estrogen deficiency reduces serotonin production, increasing the risk of depressive or anxious symptoms.

The result is a vicious cycle: less energy → less motivation → more stress → even less energy. Recognizing this link is the first step toward intervening with targeted strategies, including psychological support or mindfulness.

H2. How to recover energy: science-based strategies

The approach to fatigue in menopause must be integrated: body, mind and hormones work together.

1. Move even when you feel tired.
Light aerobic exercise and strength training improve metabolism and boost endorphins.

2. Take care of your sleep.
Avoid caffeine after 3 p.m., maintain regular schedules, and keep your bedroom cool to reduce night sweats.

3. Anti-fatigue nutrition.
Choose foods rich in iron (legumes, leafy greens, lean meat), vitamin B12(eggs, fish, dairy), and magnesium (nuts, seeds, whole grains).

4. Lower your cortisol.
Practice daily relaxation techniques such as deep breathing, meditation, and yoga to reduce the impact of stress on the body.

5. Consult a specialist.
In some cases, hormone replacement therapy (HRT) can help rebalance hormone levels and improve energy and sleep quality (EMAS, NAMS).

H2. When to see a doctor

Fatigue during menopause is common but should not be ignored. It’s important to consult a doctor if:
- fatigue persists for more than a month
- it’s accompanied by weight loss or apathy
- it interferes with work or daily life
- it’s associated with palpitations, pain, or dizziness.
A doctor can evaluate hormonal, metabolic, or psychological causes and recommend the most appropriate treatment path.

The Pausetiv vision: know, monitor, act

At Pausetiv, we believe that every symptom is a signal of awareness, not weakness.

Through the Diary of Symptoms, each woman can monitor her energy levels, sleep, and mood, creating a useful report to share with her doctor. The goal is to help women recognize their body’s patterns and turn them into concrete actions to restore balance and vitality.

Fatigue in menopause is not “just stress”or a sign of aging. It’s the body’s language asking for attention, nourishment and care.

Discover how to monitor your energy and manage fatigue with Pausetiv at pausetiv.com

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