Hormones have a lot to answer for, especially when in regards to disrupting sleep. But when it comes to the persistent tiredness many of us experience during the stages of menopause, is sleep alone enough to combat this daily fatigue?

With the demands of life, it’s not uncommon to feel tired occasionally, but when fatigue becomes a constant companion, especially during perimenopause and menopause—when it affects around 80% of women—it’s time to consider what other factors might be impacting your energy levels. Hormonal changes, lifestyle habits, and daily routines can all contribute to this overwhelming sense of tiredness. Here, we explore a few areas that may be affecting your energy and offer simple adjustments to help you regain your spark. 

 

1. Caffeine dependency

When fatigue hits, as it often does along the menopause journey, many of us reach for a quick fix like coffee or energy drinks. While caffeine provides a temporary boost, it can lead to a cycle of dependency and energy crashes, especially when consumed in excess. Research shows that caffeine can interfere with sleep quality, disrupting our natural circadian rhythms. Instead of relying on your coffee, consider alternatives that support sustainable energy through out the day. Our Energy support supplement, for example, includes adaptogens like Siberian Ginseng and Ashwagandha, which have been studied for their ability to enhance energy and resilience to stress without the jittery side effects of caffeine. 

2. Dehydration

Dehydration is a common but often overlooked cause of fatigue. Even mild dehydration can affect your energy levels, mood, and cognitive function. Water is essential for nearly every bodily function, including nutrient transport and temperature regulation. Make sure to drink enough water throughout the day, especially if you consume diuretics like coffee or alcohol, which can lead to increased water loss. A good rule of thumb is to drink at least eight glasses of water a day, or more if you're active.

3. Sleep quality

Quality sleep is fundamental to maintaining energy levels throughout the day, yet many women struggle with getting enough rest, particularly during the menopause transition when hormonal changes can disrupt sleep patterns. According to research, adults typically need at least seven hours of sleep per night. However, it's not just about the number of hours we’re getting each night; the quality of our sleep matters too. For your body and mind to fully recharge, you need to experience all five stages of the sleep cycle, including deep and REM sleep.

Tips for Better Sleep:

• Establish a Routine: Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock.
  
  
• Limit Screen Time: Exposure to blue light from phones, tablets, and computers can interfere with your ability to fall asleep. Aim to avoid screens for at least an hour before bed.
  
  
• Create a Sleep-Inducing Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Consider using earplugs, eye masks, or block-out blinds if necessary to help you sleep. 

• Stay Hydrated: While it’s important to drink enough water throughout the day, try to avoid large amounts before bedtime to minimise disruptions from trips to the bathroom.

• Wind Down Naturally: Engage in calming activities before bed, such as reading, gentle stretching, or meditation. Avoid stimulating activities or stressful conversations.

• Consider Natural Sleep Aids: If you find it challenging to relax and drift off, natural supplements can be a gentle support. Our natural Sleep aid includes ingredients like Hops and Passionflower, which are known for their calming properties and powerful sedative effects, helping you drift off into a more restful sleep. These botanicals work by supporting the central nervous system, easeing you into a peaceful slumber without causing morning grogginess. 
  

4. Sedentary lifestyle

A sedentary lifestyle, unfortunately all too common in our modern work roles, can contribute significantly to feelings of fatigue. Regular physical activity is known to boost energy levels, improve mood, and enhance sleep quality. Engaging in exercise, even something as simple as a morning walk, can help regulate cortisol levels, which naturally peak in the morning. This aligns with our body’s circadian rhythm, (your natural sleep-wake cycle), giving you more energy throughout the day. Studies have shown that regular exercise not only helps to combat fatigue but also enhances mental clarity and emotional well-being.

5. Unbalanced diet 

What we eat throughout the day plays an important role in how we feel. Foods high in refined sugars can cause rapid spikes in blood sugar, followed by sharp declines, leading to energy crashes. Try to focus on a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats—these nutrients are metabolised at a steadier rate, providing longer-lasting energy. Additionally, Coenzyme Q10, Vitamin B, and Vitamin C, found in our Energy Complex, are essential for supporting mitochondrial function—the powerhouse of our cells—enhancing energy production and reducing oxidative stress to revitalise your energy reserves.

6. Stress management

For a lot of women, perimenopause, or menopause, and stress go hand in hand, and reducing stress levels can be easier said than done. Ongoing or chronic stress is a well-known energy drain, often leading to a cycle of poor dietary choices, disrupted sleep, and persistent fatigue. Incorporating stress-reduction techniques like mindfulness meditation, yoga, or deep breathing exercises—even a calming walk or relaxing bath can be beneficial. For extra support, try incorporating plant actives such as St. John's Wort and Saffron, both of which have been well researched and are clinically proven for their mood-enhancing and anxiety-reducing effects. Key ingredients in our daily mood-support supplement, they work by influencing neurotransmitters in the brain, such as serotonin, to promote a balanced mood and emotional well-being, helping you restore a sense of calm.

7. Nutrient deficiencies

Iron deficiency, commonly known as anaemia, is a significant cause of fatigue, especially among women. Iron is vital for producing haemoglobin, which transports oxygen throughout the body. A lack of sufficient iron can lead to low energy levels and a range of other symptoms. It's important to include iron-rich foods in your diet or consider supplementation if you suspect a deficiency. Consulting with your doctor for blood tests and a proper diagnosis and treatment plan is always recommended to rule out any concerns.