Medically reviewed by Dr. Rida Asghar, MBBS • Reviewed on 6 January 2026 • Updated on 6 January 2026

If you’re in perimenopause or menopause, you may recognise a specific kind of tired that feels heavier than a busy week. Menopause fatigue can show up as persistent exhaustion, low motivation, and a sense that rest doesn’t fully “reset” you, as described in the WebMD overview of menopause fatigue where lingering tiredness is discussed.

At the same time, you might notice weight changes, especially around the waist, or that weight loss feels harder than it used to. This guide explains why fatigue and body changes often happen together in midlife, then walks through practical, evidence led steps that may help you feel more steady and energised.

Menopause fatigue is often linked to disrupted sleep (including night sweats), hormone fluctuations, stress, and age related changes in muscle and metabolism. Most people do better with consistent basics: steady meals, strength training, and sleep routines, rather than extreme diets. The Ellasie science library explains the key body systems involved, and it can help you choose sensible first steps.

• Fatigue is common in menopause, but persistent or severe tiredness still deserves a check for other causes like thyroid issues, low iron, depression, or sleep apnoea.

• Broken sleep is a major driver, so improving sleep quality usually matters more than trying to “push through” fatigue.

• Midlife stress can worsen sleep and cravings, which may make weight changes feel harder to manage.

• Strength training supports muscle, which matters for metabolism and day to day energy.

• For a calm, evidence led overview, the menopause wellness support page explains typical patterns in plain language for readers.

This article is educational only and cannot diagnose conditions or replace personalised care. Ellasie follows medical review standards so readers can see how content is checked and updated over time.

Speak to a clinician if symptoms are severe, persistent, worsening, or new. Get medical advice if you are pregnant or breastfeeding, if you have medical conditions, or if you take regular medications, because fatigue and weight changes can overlap with other health issues.

Menopause fatigue is persistent tiredness during perimenopause or menopause that is often linked to sleep disruption, mood changes, and hormone shifts. In the NHS overview of menopause symptoms the guidance notes that sleep problems and night sweats can contribute to daytime tiredness.

Common experiences that may appear with fatigue include:

• Feeling drained even after a full night in bed

• Trouble falling asleep, early waking, or frequent waking

• Night sweats or hot flushes that disrupt sleep

• “Brain fog”, reduced concentration, or slower recall

• Low mood, irritability, or feeling less resilient

• Stronger cravings or energy crashes after sugary foods

• Weight gain around the abdomen, or body shape changes without major scale changes

Red flags: when to seek medical advice

• Sudden, severe, or rapidly worsening fatigue

• Snoring, witnessed pauses in breathing, or morning headaches suggesting sleep apnoea

• Unexplained weight loss, ongoing nausea, or persistent appetite changes

• Chest pain, fainting, severe breathlessness, or new palpitations

• Heavy bleeding, bleeding after sex, or any bleeding after menopause

• Persistent low mood, anxiety, or thoughts of self harm

Read the science: the Ellasie science library explains why fragmented sleep can affect energy regulation in everyday life.

Fluctuating and declining oestrogen and progesterone can be associated with changes in sleep and temperature regulation, which can leave you feeling unrefreshed. The menopause wellness support page summarises common mechanisms, and the NHS menopause symptoms guidance explains how sleep disruption can show up during this transition.

Hot flushes and night sweats can wake you repeatedly, and some people also develop sleep apnoea or restless legs in midlife, which can worsen fatigue. The Ellasie science library explains why broken sleep affects daytime energy, and the Mayo Clinic information on menopause and sleep problems discusses common sleep disruptions in menopause.

Muscle tends to decline with age unless it’s maintained, and lower muscle mass can reduce the calories you burn at rest, which may make weight management harder. The menopause wellness support page explains why strength training matters, and the Mayo Clinic guide to menopause weight gain describes why abdominal weight gain becomes more common.

1. Broken sleep reduces restorative recovery and increases daytime fatigue.

2. Low energy increases reliance on caffeine, sugary snacks, or skipping meals.

3. Blood sugar swings can trigger cravings and afternoon crashes.

4. Fatigue makes movement and strength training less consistent.

5. Over time, stress and body composition changes can worsen sleep again.

If you want a simple overview of why this loop feels so sticky, the Ellasie science library explains the basics in plain terms for readers.

• What to do: Aim for regular meals with protein, fibre, and healthy fats, and reduce refined carbs when possible.

• Why it helps: Stabilising blood sugar may reduce energy crashes, and the menopause wellness support page explains how appetite and energy can shift in midlife.

• Start this week: Add a protein breakfast three times, such as eggs and vegetables or yoghurt with nuts and berries.

• What to do: Include a clear protein source at each meal and increase vegetables, beans, and whole grains gradually.

• Why it helps: Protein supports muscle maintenance and fibre supports satiety and gut comfort.

• Start this week: Add one high fibre food daily, like lentils, oats, or chia seeds.

• What to do: Use weights, bands, or body weight to train major muscle groups with progressive challenge.

• Why it helps: Maintaining muscle supports metabolic health, functional strength, and may help day to day energy.

• Start this week: Do two 20 to 30 minute sessions using squats, hinges, rows, presses, and carries.

• What to do: Walk, cycle gently, or do mobility work most days, even if it’s short.

• Why it helps: Regular movement supports mood and sleep quality, which can reduce fatigue over time.

• Start this week: Try a 10 minute walk after lunch on four days.

• What to do: Keep your bedroom cool, limit alcohol close to bedtime, and set a consistent wake time.

• Why it helps: Better sleep continuity supports recovery, and the Ellasie science library explains why repeated awakenings affect energy regulation.

• Start this week: Put screens away 60 minutes before bed on weeknights.

• What to do: Speak to a clinician about thyroid function, iron status, sleep apnoea, mood, and medication side effects if fatigue is persistent.

• Why it helps: Menopause can overlap with other conditions that need different support.

• Start this week: Keep a 7 day symptom and sleep note to share at an appointment.

Instead of reaching for a late afternoon coffee, try a short walk outdoors and a glass of water, because light and movement can boost alertness and support sleep later.

Energy-supporting choices	Choices that often worsen energy crashes
Whole grains (oats, quinoa)	Sugary snacks and pastries
Lean protein (fish, chicken, beans)	Refined carbs (white bread, sweets)
Healthy fats (olive oil, nuts, avocado)	Fried and ultra processed foods
Leafy greens and colourful veg	Heavy alcohol intake and late caffeine
Water and unsweetened drinks	Sugary drinks and energy drinks

Source: In the NHS menopause lifestyle guidance the advice includes practical steps like cooling the bedroom and reducing triggers.

Food first matters because steady meals, movement, and sleep habits usually deliver the biggest impact, while supplements are optional and should support the basics rather than replace them.

If you consider supplements, use a quality checklist: look for transparent dosing, suitability for your needs, and independent batch testing where possible. The testing and quality page explains what to look for in real world terms, and it can help you avoid low quality products.

If you want an optional product to explore, some people choose a formula like Women’s Wellness Supplement 40+ to complement food first habits, rather than expecting a quick fix. For those focusing on digestive balance as part of general wellbeing, a daily option like Women’s Probiotic 20 Billion Gut Balance may also be considered cautiously, alongside lifestyle changes.

To understand how Ellasie content is developed and reviewed, the editorial policy explains the evidence led approach used for health topics.

A screenshot of the Ellasie website homepage, which offers supplements that can help with menopause weight loss tiredness.

Safety note: if you take medication, have a medical condition, or are pregnant or breastfeeding, speak to a clinician or pharmacist before starting supplements, because suitability and interactions can differ.

• Fatigue that is severe, persistent, worsening, or limiting daily functioning

• Loud snoring, choking or gasping at night, or unrefreshing sleep suggesting sleep apnoea

• New palpitations, chest pain, fainting, or severe breathlessness

• Unexplained weight loss, persistent nausea, or appetite changes that don’t settle

• Heavy bleeding, bleeding after sex, or any bleeding after menopause

• Persistent low mood, anxiety, or depressive symptoms

• Symptoms that may suggest anaemia or thyroid problems, especially if you feel unusually cold or weak

• The NHS menopause symptoms page outlines common symptoms and explains how sleep disturbance can contribute to tiredness.

• The NHS lifestyle guidance for menopause shares practical steps like cooling the bedroom and reducing triggers to support sleep.

• The Mayo Clinic overview of menopause and sleep problems describes why sleep can change during this transition.

• The Mayo Clinic guide to menopause weight gain explains why abdominal weight gain becomes more likely and what can help.

• The NCCIH menopause symptoms review summarises evidence for exercise and complementary approaches with cautious conclusions.

• The NHS insomnia information describes behavioural strategies that can improve sleep quality over time.

• The WebMD menopause fatigue overview discusses how persistent tiredness can show up during menopause.

• The NAMS 2022 hormone therapy position statement summarises evidence and considerations for hormone therapy decisions.