7 ways to fight morning fatigue during perimenopause and menopause

Fatigue during perimenopause and menopause

Do you find that when you wake up, you feel really sluggish? You're still tired. You don't want to get up. It takes you ages to come round or that horrible alarm wakes you up from a deep, deep sleep.

We know that fatigue is so common in perimenopause and menopause. According to our UK online symptom checker, fatigue came in at number one as the most common symptom of perimenopause and menopause, with over 55,000 women choosing it as one of their symptoms.

Believe it or not, sleep comes in at number two. So, it’s clear that these two symptoms are closely linked, and this is especially true when it comes to morning fatigue.

How to fight morning fatigue

Here are some simple strategies you can implement to help you feel less tired and a bit more energetic first thing:

1. Find ways to improve your sleep

One of the main issues with morning fatigue is that you're not getting enough sleep or it’s very poor-quality sleep. You might find that it takes you ages to get to sleep, and then when you're asleep, you wake up now and again. And then you're tossing and turning, and you can't get back to sleep.

And what usually happens is about an hour before you're due to get up, you end up falling fast asleep, and, of course, that's when it can be really, really difficult to get up in the morning.

So, in this particular scenario, you're just looking at good sleep hygiene and a good sleep routine. And it's amazing how many of us (and I'm guilty of this as well) when it's coming up to bedtime suddenly think, "Oh, I better check my phone, or I better check my emails, or I just want to look something up before I go to bed, or I want to order something online."

By doing this, we're getting that blue light shining in our eyes, revving up our brains just before we go to bed. So, it's really important to avoid using all of these bits of equipment for at least an hour before bedtime.

It's about having a comfortable environment. Is your bedroom free of clutter, or do you have to fight your way to the bed? Studies have actually discovered that certain colours in your bedroom can really interfere with sleep as well. So, if you've decorated your bedroom in bright colours such as red, it can make it more difficult for you to fall asleep.

Extra advice:

According to The Sleep Foundation, “The best bedroom colour for sleep is one that calms you down as you prepare for bed. Although colour preferences vary from person to person, research reveals that certain colours, such as blue and green, tend to promote more positive emotions and associations. On the other hand, some colours, such as red, may have more of a negative effect.” (1)

Relaxation before you go to bed or some deep breathing when you get into bed can also be very helpful.

2. Tackle night sweats

I know for a lot of you, it's night sweats that wake you up and disrupt your sleep. And, of course, if you have to get up, very often you then need the toilet. You might have to change your clothes, change your bedding, and then you have to try and fall asleep all over again. So, if it's things like night sweats or flushes that are interfering with your sleep, remember, we have our registered product, Menoforce Sage tablets, for menopausal night sweats and hot flushes.

3. Stay hydrated

So many people forget or don't realise that dehydration will interfere with your sleep and can also be one of the things that trigger you to wake up. If you're dehydrated, your body goes into a sort of state of panic. It can wake you up, but because you're in a panicky state, you don't realize that you're thirsty, and then you just try to fall asleep again. So, it’s important to make sure you're drinking plenty of plain, still water throughout the day.

One of the things I find works well is having a shot glass of warm water just before jumping into bed. I find that, for me, makes a huge difference. It also means you're going to be slightly less dehydrated first thing in the morning because again, if you're dehydrated when you get up, then that's going to trigger things like joint aches and pains, muscle aches and pains.

You're going to get fatigued just from dehydration, never mind poor sleep. So, it's really important to stay hydrated.

Also, I recommend having a big glass of water by your bed so that the minute you wake up and sit up, that is the first glass of water you drink. Your body will thank you enormously for that. And again, I find for me, that sets me up for the day. I really couldn't imagine missing that first glass of water because I think I would just end up being in a terrible state.

4. Keep your blood sugar balanced

If you think about it, if you have your evening meal maybe around 6-7 pm and you don't have anything else to eat, you're then going for a very long time without food. Your blood sugar levels can dip during the night. Again, that can wake you up. That can be enough to give you night sweats. Low blood sugar can also give you palpitations, agitation, and anxiety.

So, it's important to have a snack before bed, maybe an hour or two before bed. Nothing big. You don't want heavy meals in the evening, but a light snack can make a huge difference.

If you've got a sweet tooth, just a couple of Medjool dates. It needs to be the Medjool dates, not the smaller variety. No more than two because they are quite high in fruit sugar, but a couple of dates will help to keep your blood sugar that little bit more stable.

My other favourite bedtime snack is a small amount of full-fat Greek yogurt, with a teaspoon of organic cocoa powder. Just mix it, and you've got a lovely, creamy, chocolatey mousse. But you could have things like oatcakes and some nut butter, such as almond butter or cashew butter, on top. And for those of you who are watching your weight, most of these snacks, as long as you don't overdo it, are only about 100 calories. So, they're not going to contribute to your calorie overload, but they're going to help keep your blood sugar stable during the night.

And don't skip breakfast, because if you get up and you've not had a lot to eat for hours and hours and hours, and then try to work and do things without eating, it's no surprise that you're going to be very tired. So don't skip breakfast. That's very important. For those of you who think, "Oh, I don't like to eat breakfast," then a plant-based protein powder shake can be really helpful. It's going to give you a little bit of everything to keep you going until you're ready to have something to eat.

5. Limit caffeine in the evening and don’t drink it first thing

Again, we know that caffeine can rev up your nervous system. And if you're having poor sleep, then that afternoon cup of coffee, or your evening cup of coffee, or even tea sometimes can be part of the problem.

I often recommend not drinking coffee after midday because, for some people, that cup of coffee is going to rev up your system for at least 8 hours.

And don't have coffee first thing in the morning. When you get up, have water, then have your coffee after breakfast. In the morning you may think, "Oh, I’m tired. I have a cup of coffee. It will energise me.” It will give you a brief energy hit, but again, your blood sugar or your nervous system will crash pretty soon after. You then have to have another cup of coffee to rev yourself up again. So, not having coffee first thing should help break that cycle of needing energy hits throughout the morning.

6. Try exercising first thing in the morning

Now, I know, if you're really fatigued, it's going to be very difficult to feel motivated to exercise; but even a little bit of exercise, such as five minutes of stretching to get your body that little bit looser, can be helpful.

Exercising first thing in the morning helps to oxygenate your blood, stretch your muscles, and help loosen your joints. And that little bit of oxygenation is going to help your energy levels and your brain function too.

So again, if you're really, really tired, just a little bit of stretching can be good. Sometimes I get up and think, "I can't be bothered." But I'll do 15 minutes of gentle yoga and that makes all the difference for me, and I know I can't really make any excuses not to do it.

7. Go to bed at the same time & don’t hit snooze

This is about keeping a good routine. We have something called our circadian rhythm, which is the way our body reacts to the light and the dark and different times of the day. If you get up at the same time every day, then you're getting your body into a better routine; and it's the same at night as well, so try and go to bed at the same time at night. If you're really struggling, keep the same time at the weekends as well until your body gets back into that proper rhythm.

What else can help?

We also have two excellent remedies that help reduce fatigue. We've got our Balance Perimenopause Multi-nutrient Drink. We've also got our Menopause Support tablets. Both of these contain magnesium, and magnesium is known to help with fatigue. It's also known to help give you energy and to help your nervous system.

A.Vogel Menopause Support tablets with Soy Isoflavones, Magnesium and Hibiscus for all stages of menopause

• Made from soya beans
• Also contains magnesium and hibiscus
• Support for all stages of the menopause
• GM Free, suitable for vegans

“Great product! Does what it says on the pack!” Andrea, UK

Read more customer reviews

Find Menopause Support in a store near you

You may also find these topics helpful:

Types of fatigue in perimenopause and menopause & tips to boost your energy

How to sleep better during perimenopause and menopause