10+ Natural Remedies for Managing Menopause Fatigue

Key takeaways:

• Menopause fatigue is a feeling of tiredness and a lack of energy and motivation in people who have stopped seeing their menstrual periods. 
• Menopause fatigue may be due to poor sleeping habits, frequent urination at night, anxiety, and night sweats. 
• Good sleeping habits, adequate exercise, and avoiding caffeine and smoking are some strategies that may help improve your energy levels during menopause.  

One of the biggest challenges people with vagina face during menopause is that they don’t have as much energy as they used to. Suddenly, you feel tired, unmotivated, and lack the energy to do even things you used to enjoy. Many have trouble getting a good night's rest or difficulty going back to sleep after waking up in the middle of the night.

The primary cause of this menopause fatigue is the changing hormone levels. Menopausal women have reduced levels of estrogen and progesterone hormones, which can lead to issues such as difficulty falling and staying asleep, night sweats, feelings of anxiety and sadness, and urinary problems such as frequent urination at night. All of these factors contribute to inadequate sleep and consequent daytime fatigue.

Dealing with perimenopausal and menopausal fatigue can be a drag. Thankfully, with these natural remedies, you can get better sleep and energy levels: 

1. Exercise

Regular physical activity can help you get a good night's sleep, which, in turn, reduces fatigue the next morning. But timing matters—it’s much better to work out during the day than at night, as that can be counterproductive and keep you awake instead of sleeping.

You could try brisk walking, pilates, yoga, and swimming, as they’re beneficial. However, if you have other health issues that limit your ability to exercise, talk to your doctor first.

Research shows that menopausal women who are more physically active are more satisfied with life and have fewer depressive symptoms. Therefore, exercise improves sleep, reduces fatigue, and boosts your quality of life during menopause.

2. Have regular sleep time

One of the easiest ways to rest better is to follow a consistent sleep schedule. If you go to bed at the same time each night, say 9 p.m., and wake up at 6 a.m., your body will adapt soon enough. This way, you can enjoy adequate sleep and keep fatigue away.

3. Avoid or reduce screen time before sleep

Research has linked excessive screen time before bed to poor sleep habits. The light from the screens tricks your brain into thinking it’s still daytime, so your body doesn’t produce enough melatonin. 

If you want better sleep, your electronic devices—phones, tablets, laptops, and other screens—should not be in your bedroom. You should stop using them at least one hour before sleep.

To help avoid temptation, keep your devices out of sight and out of mind, turn off notifications, and set them to DND (Do Not Disturb) mode. All these will improve your sleep quality and give you more energy during the day.

4. Meditate

There's a reason meditation is so popular. In the case of menopausal fatigue, meditation helps you sleep better, sleep longer, fall asleep faster, and reduce fatigue.

There are different types of meditation, including breathing exercises and guided meditation. If you're new to meditation or don't do it often, it might take a while to get the hang of it, but don’t give up.

Here are some easy meditation tips to keep in mind: 

• Remove distractions by turning off your phone or notifications and keeping it away from you.
• Lie down on your bed in a comfortable position and meditate at night just before sleeping. 
• Take deep breaths, hold your breath for a few seconds, and breathe out. Do this repeatedly. 
• Allow your mind to wander without focusing on anything. 
• If negative thoughts intrude, don't try to force them out. Just observe and let them go.
• Repeat the breathing exercise until you begin to feel sleepy. Then, allow yourself to fall asleep.

5. Avoid alcohol

While alcohol can make you feel drowsy initially, and some people admit it makes them fall asleep faster, it may be bad for your overall sleep quality. Taking alcohol, especially close to bedtime, can interfere with the normal stages of sleep.

Furthermore, it can also affect your rest by worsening breathing problems and making you take more frequent bathroom trips, dehydrating you.

If you don’t want to wake up in the morning feeling more tired than you were the night before, it's best to stop drinking alcohol at least three to four hours before your bedtime.

6. Avoid large meals before bed

You should avoid eating heavy meals before bed to ensure a comfortable sleep. But it also depends on what you eat. High-protein meals take longer to digest, while fatty foods disrupt hormones that help regulate your body’s internal clock. Spicy and acidic foods like tomato sauce are just as bad at bedtime as they can worsen heartburn and indigestion.

You’re better off taking complex carbohydrates that don’t take too long to digest and trigger your body to release serotonin, making you sleepier. Another excellent food for better sleep is cherries or cherry juice containing melatonin.

7. Take warm milk before sleep

Drinking warm milk before bed has been a popular traditional remedy for insomnia for generations. While it’s true that it contains tryptophan, an amino acid your body uses to produce melatonin, the sleep hormone, that’s not necessarily how it works.

Scientists believe that warm milk provides a calming ritual that helps you relax. It is this soothing effect that’s likely responsible for knocking you out. If milk isn’t your favorite drink, you can swap it out for another warm beverage; just be sure it's caffeine-free.

8. Limit caffeine intake

Caffeinated drinks like coffee and energy drinks can disrupt sleep, contributing to menopause fatigue. Reduce your intake of coffee, tea, and soda that contain caffeine, and be sure to stop taking these beverages at least 8 hours before bedtime.

9. Stop smoking

Nicotine, which is the main component of cigarettes, has a stimulant effect and can keep you awake at night. Studies have shown that smokers experience more fatigue and depression compared to non-smokers.

If you’re finding it difficult to quit smoking cold turkey, you can speak to your doctor to develop a personalized plan that works for you.

10. Wear light clothes to sleep

If you want to sleep better, you have to dress the part. Night sweats, a common symptom of menopause, can make falling and staying asleep difficult. Wearing light clothes and keeping your room cool can help you sleep better and reduce menopause fatigue.

11. Do kegel exercises

Urinary incontinence, one of the problems some menopausal women struggle with, can lead to stress, fatigue, and reduced sleep.

If you cannot hold your urine long enough to get to the toilet or experience a little urine leakage when you sneeze or cough, your doctor may ask you to do kegel exercises. Weight loss might also be an option, depending on its severity and your current weight.

12. Boost vitamin D levels

Low levels of vitamin D have been associated with fatigue. One of the best ways to boost your vitamin D levels is through your diet. Fatty fish like salmon, mackerel, trout, and tuna are excellent sources of vitamin D. Egg yolk, liver, beef, and cheese will also give you this nutrient, but in smaller amounts. 

Vitamin D is also known as the sunshine vitamin because your skin produces it when exposed to sunlight. So, take a walk outside and soak up some sun. However, during winter, when there's little or no sunlight, you may need to take vitamin D supplements. 

How long does menopause fatigue last?

The severity and duration of menopause-related fatigue vary from person to person. It may stop once menopause starts because the hormones have stabilized, or it may continue several years after the onset of menopause due to the reduced levels of estrogen and progesterone. 

When to seek medical attention

You should consult your healthcare provider if you experience any of the following:  

• Fatigue that affects your daily activities, including work. 
• Other symptoms, such as depression, accompany the fatigue.
• Menopause fatigue persists despite trying natural methods to reduce it.
• To rule out other health conditions that also cause fatigue, like diabetes, heart disease, and thyroid diseases.

Wrap Up

Menopause fatigue is associated with lack of sleep, depression, anxiety, and urinary problems. Managing these underlying issues may help improve energy levels and overall health during menopause. 

Small changes like developing healthy sleep habits, getting enough vitamin D, exercising, and meditating can have a big impact on reducing menopause fatigue and also improving your general health and well-being.