Ever find yourself hitting a wall of exhaustion at 2 p.m., wondering where the day (or your energy) went? If you’re navigating menopause, you’re not alone. Karen, 52, used to power through her afternoons with a double-shot espresso and a mental pep talk. But lately? Even that wasn’t enough. “It felt like I was walking through molasses,” she admits. “By the time dinner rolled around, I was too tired to even think about cooking.”
Sound familiar? Many women hit this same frustrating slump during menopause. Between night sweats disrupting sleep and hormones wreaking havoc on energy levels, staying alert can feel like a full-time job. Claire, a 49-year-old marketing consultant, puts it best: “One minute, I’d feel fine, and the next, I’d be curled up on the couch, scrolling through Netflix, too exhausted to even pick a show.”
But here’s the good news—there are ways to reclaim your spark. Energy isn’t just something you’re born with; it’s something you can cultivate. Just ask Paula, who started making small lifestyle tweaks and now swears by her 10-minute morning yoga routine. “I didn’t believe it at first,” she says, laughing, “but it’s changed my whole day.”
These women aren’t alone, and neither are you. If you’re feeling constantly drained, these energy-boosting tips might just be the reset button you need. From smarter sleep strategies to mindful snacking, it’s all about making simple changes to help you feel vibrant again—no double espresso required.
1. Get Moving—But Choose Wisely
Exercise can be tricky during menopause. While staying active boosts energy, the type of exercise matters. Overdoing it with high-intensity workouts might leave you feeling wiped out instead of refreshed. Gentle activities like brisk walking, yoga, tai chi, and swimming are easier on your body and still effective. Movement stimulates endorphins, those feel-good chemicals that elevate your mood and energy.
Why it works: Physical activity also regulates stress hormones and improves sleep quality, so you’ll feel more rested and alert during the day.
Try this: If long workouts feel daunting, break it up into smaller, 10-15 minute sessions throughout the day. Even a quick stretch or walk around the block after meals can do wonders.
2. Dial in Your Sleep Routine
Menopause often brings along sleep disruptions—hot flashes, night sweats, or just plain insomnia. But quality sleep is key to feeling energized. The trick is to create a calming bedtime routine. Avoid screens 30 minutes before bed, keep your bedroom cool, and try relaxation techniques like reading or listening to soothing music. If you can, wake up at the same time each day, even on weekends, to regulate your internal clock.
Pro tip: If you wake up in the middle of the night, resist the urge to scroll on your phone. Instead, try journaling your thoughts or focusing on deep breathing to help you fall back asleep.
Quick fix: Consider using a cooling mattress pad or moisture-wicking sheets if night sweats are waking you up.
3. Fuel with Protein and Fiber
What you eat plays a big role in your energy levels, especially in midlife. Protein helps maintain muscle mass, which naturally declines during menopause, and provides sustained energy throughout the day. Fiber, on the other hand, stabilizes blood sugar levels and keeps cravings in check. Start your day with protein-rich breakfasts like eggs, Greek yogurt, or smoothies with nut butter and berries. Add fiber-rich foods—like whole grains, beans, fruits, and veggies—to every meal.
Why it matters: Avoiding blood sugar spikes helps you skip that dreaded afternoon crash.
Snack idea: A boiled egg and a handful of nuts or apple slices with almond butter will give you long-lasting energy without spiking your blood sugar.
4. Limit Caffeine and Alcohol
It’s tempting to rely on coffee in the morning and a glass of wine in the evening to unwind—but both can leave you more fatigued in the long run. Caffeine stays in your system longer than you think, potentially disrupting your sleep even if you drink it in the morning. Alcohol might make you feel drowsy at first, but it interferes with your REM sleep, the restorative phase you need for real rest.
Smart swaps: Switch to green tea or matcha for a gentler caffeine lift. In the evening, try herbal teas like chamomile or peppermint to wind down without sabotaging your sleep.
5. Stay Hydrated
Dehydration can leave you feeling sluggish and foggy. The tricky part? During menopause, your body’s thirst signals aren’t as strong, so you might not realize you need more water. Aim to drink at least 8 cups of water a day—more if you’re exercising or in a hot climate.
Pro tip: Keep a reusable water bottle handy and flavor your water with lemon, mint, or cucumber to make it more enticing. Coconut water is also a great option for replenishing electrolytes after exercise.
Why it matters: Staying hydrated helps with digestion, joint lubrication, and temperature regulation—all essential for maintaining energy.
6. Manage Stress with Mindfulness
Stress can feel like an unavoidable part of life, but chronic stress drains your energy fast. Menopause itself can add emotional stress, so it’s important to adopt practices that help you stay centered. Mindfulness activities—like meditation, journaling, or deep breathing—calm your nervous system, making it easier to manage life’s challenges.
Try this: Take five minutes in the morning or between tasks to close your eyes and focus on your breath. Apps like Headspace or Insight Timer offer guided meditations perfect for beginners.
Bonus: Journaling before bed can also help quiet a racing mind, making it easier to fall asleep.
7. Prioritize Iron and Magnesium
Iron deficiency can leave you feeling fatigued, and it’s not uncommon in women post-menopause. Magnesium plays a dual role: it helps relax your muscles for better sleep and supports energy production. You can get these nutrients through food—iron-rich options include lean meats, dark leafy greens, and beans. Magnesium can be found in avocados, dark chocolate, nuts, and seeds.
Important: If you’re often exhausted and suspect low iron, ask your doctor for a blood test. Taking supplements without knowing your levels could do more harm than good.
Fun fact: A small square of dark chocolate provides a little magnesium boost—and a treat!
8. Harness the Power of Adaptogens
Adaptogens are herbs that help your body adapt to stress and maintain balance. Some women find relief from menopause fatigue by adding adaptogens like ashwagandha, Rhodiola, or maca root into their daily routine. These herbs help regulate cortisol levels (your stress hormone) and support consistent energy throughout the day.
How to use: Maca powder blends well into smoothies, while ashwagandha can be taken as a capsule or tea. Rhodiola is great for mid-morning to prevent a midday slump.
Caution: Always talk to a healthcare provider before starting new supplements to ensure they’re right for you.
9. Listen to Your Body
Finally, give yourself permission to slow down. Menopause is a significant change, and some days you’ll feel more tired than others. Pushing through exhaustion won’t serve you in the long run—it only leads to burnout. Learning to rest when your body tells you to is crucial for maintaining long-term energy.
Why it matters: Rest isn’t just about sleep—it’s about finding moments to recharge throughout your day, whether it’s reading a book, sitting in nature, or enjoying a quiet cup of tea.
Pro tip: Practice saying “no” without guilt. Protecting your energy sometimes means setting boundaries with others—and yourself.
Takeaway
Menopause may come with unexpected dips in energy, but with the right strategies, you can still feel vibrant and alive. Small adjustments to your routine—like mindful eating, gentle exercise, and better sleep hygiene—can make a big difference in how you feel each day. Remember, this phase is just one chapter in your life, and there are plenty of ways to keep your energy high and spirits even higher!
