10 Tips to Manage Menopausal Fatigue

While there are lifestyle changes you can make to boost your energy, it’s important to speak with a healthcare professional if fatigue significantly interferes with your life. “Women should seek medical evaluation when fatigue becomes a frequent symptom that is disrupting their performance at work or their ability to carry out or enjoy usual daily activities,” says Jane Limmer, MD, assistant professor and director of the medical student program in ob-gyn at the University of Colorado’s Anschutz Medical Campus in Aurora, Colorado. “Fatigue is a common complaint, and there are many conditions that should be ruled out before attributing it to menopause.” These include:

• Anemia
• Depression
• Diabetes
• Hypothyroidism
• Heart conditions
• Sleep apnea
• Medication side effects

1. Create a Healthy Sleep Routine

• Aim to go to bed and wake up at the same time every day, even on weekends.
• Avoid drinking alcohol or caffeinated beverages, such as coffee, tea, and kombucha, before bed.
• Take a warm shower or bath close to bedtime.
• Make sure your room isn’t too warm or too chilly. For optimal sleep, health experts suggest a bedroom temperature between 60 and 67 degrees F.

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• Avoid using smartphones, computers, or watching TV while in bed.
• Read before bed.
• Listen to soothing music before bed.
• Limit late-afternoon or evening naps.
• Avoid exercising at least two hours before bedtime.

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“If you are experiencing OSA from hormonal changes or weight gain, discuss appropriate evaluation and treatment options, such as hormone replacement therapy, weight management strategies, breathing machines, oral devices, or exercise therapy for your mouth and facial muscles, with your doctor,” says Staness Jonekos, Los Angeles-based coauthor of The Menopause Makeover and founder and CEO of nutrition company Eat Like a Woman. “OSA is a risk factor for cardiovascular disease and may also cause depressive symptoms.”

Try setting a consistent sleep schedule with a relaxing bedtime routine, and if you still feel fatigued, don’t hesitate to seek professional help for more serious sleep issues.

2. Exercise Daily

Exercise may be the last thing you want to do when you’re tired. But “it produces those feel-good hormones and gives you the energy you’re looking for when you’re not feeling good,” Jonekos says.

3. Consume Melatonin- and Tryptophan-Rich Foods

Diet choices during menopause can help you manage symptoms and maintain your overall health. In particular, eating foods that are high in melatonin and tryptophan may help you avoid the fatigue that sleep issues can cause.

The foods providing the most melatonin include:

• Eggs
• Fish
• Nuts
• Cherries
• Strawberries

• Fish
• Shellfish
• Algae, including spirulina
• Eggs
• Soy
• Sesame seeds
• Sunflower seeds
• Pumpkin seeds
• Cheeses
• Yeast

Consider adding high-tryptophan and high-melatonin foods, such as seafood, eggs, and soy, to your diet for better sleep. You may also want to cut down on your intake of spicy, fatty, or sugary menu items to help prevent uncomfortable symptoms that can keep you awake.

4. Eat Smaller Meals More Often

Try to eat a small nutritious meal or snack every three to four hours to maintain energy levels throughout the day and avoid a post-meal slump.

5. Limit Caffeine and Alcohol

If you regularly drink coffee or tea, aim to stop by 2 p.m. each day to avoid overstimulation that can interfere with sleep.

6. Quit or Avoid Smoking

“Nicotine is a stimulant, so use of nicotine close to bedtime may affect sleep quality and thereby lead to more fatigue,” Dr. Limmer says.

7. Try Relaxation Techniques

Whether you like to read, go on long walks, work in the garden, or meditate, take the time to indulge in your favorite activities. “You’re entitled to pamper yourself and take time for yourself,” Jonekos says. “As a result, you will be more energetic.”

Try making time for yourself to do activities you enjoy, engaging in mind-body movements, or practicing different techniques to reduce stress and improve your energy levels.

8. Discuss Herbal Remedies With a Doctor

Talk with your doctor before using herbal remedies such as black cohosh, valerian root, soy products, or others for menopause. While anecdotal reports suggest these remedies may be beneficial for improving menopause symptoms that can interfere with sleep, the scientific evidence is limited. Some may also interfere with medications or worsen other health issues.

9. Manage Urinary Symptoms

• Reduce caffeine intake
• Manage your weight (having excess weight can put pressure on your bladder)
• Strengthen your pelvic floor muscles with Kegel exercises

Another possible cause of urinary issues during menopause is pelvic organ prolapse, which occurs when organs near the pelvis drop into the vagina. The stress of childbirth can cause pelvic organ prolapse. It can also damage the pelvic floor muscles, making you feel as if you need to urinate more frequently and causing stress incontinence.

Nighttime urges to pee, or nocturia, can disrupt your sleep during menopause, which can affect how energized you are during the day.

10. Ask Your Doctor About Medication Options

However, although some medications can improve fatigue, taking a holistic approach to your lifestyle is more helpful for menopause than any one medication or supplement, Limmer says. “For all patients, we recommend a healthy diet with limited caffeine and alcohol consumption, regular exercise, and adherence to sleep hygiene techniques.”

Speak with your doctor about the right medications for fatigue and other menopause symptoms that may interfere with sleep. HT is an effective option for reducing symptoms like night sweats, but it’s not for everyone.