As a menopause health coach, I’ve seen firsthand how perimenopause and extreme fatigue can sneak up on even the most energetic women. This blog breaks down why it happens, what your body’s trying to tell you, and how to reclaim your energy with practical, science-backed strategies.

Why Am I So Tired All the Time?

If you’ve been waking up tired, dragging through the day, and wondering if something deeper is going on, you’re probably right. Perimenopause and extreme fatigue often show up before any major changes in your cycle. It’s not about being busy or aging. It’s about your hormones, your nervous system, and your body’s shifting needs.

Let’s walk through what’s happening and how to respond with clarity and care.

What is Perimenopause, Really?

Perimenopause is the transitional phase leading up to menopause. It can last anywhere from a few years to a decade, and during this time, your hormones, especially estrogen and progesterone, start to fluctuate wildly. These shifts affect everything from sleep, mood, and metabolism to energy levels.

And yes, that includes the kind of bone-deep exhaustion that no nap or coffee can fix.

Why Perimenopause and Extreme Fatigue Are So Closely Linked

Here’s what’s happening behind the scenes:

• Hormonal chaos: Estrogen helps regulate cortisol (your stress hormone) and support serotonin (your feel-good neurotransmitter). When estrogen dips, your body may feel more stressed and less resilient.

• Sleep disruptions: Night sweats, anxiety, and shifting melatonin levels can make restful sleep feel impossible.

• Blood sugar swings: Hormonal changes can affect insulin sensitivity, leading to energy crashes and cravings.

• Inflammation and nutrient depletion: Your body’s demand for magnesium, B vitamins, and iron may increase, especially if you’re dealing with heavy periods or stress.

All of this creates a perfect storm for perimenopause and extreme fatigue to take center stage.

Signs Your Fatigue Might Be Hormonal

If you’re experiencing any of the following, your fatigue may be more than just “being busy”:

• You wake up tired, even after a full night’s sleep.
• You feel wired but exhausted, especially in the afternoon or evening.
• You rely on caffeine or sugar to get through the day.
• You’ve noticed mood swings, brain fog, or increased anxiety.
• Your periods have become irregular, heavier, or more intense.

These are classic signs that perimenopause and extreme fatigue are working together, and your body is asking for support.

What You Can Do to Reclaim Your Energy

This isn’t about pushing through or pretending you’re fine. It’s about tuning in and giving your body what it needs.

Here are a few science-backed strategies I recommend as a menopause health coach:

• Balance blood sugar
  Start your day with protein, fiber, and healthy fats to stabilize your energy and mood. Avoid skipping meals or relying on quick carbs that spike and crash your system.
  
  Need ideas? Explore my hormone-friendly recipes designed to support steady energy and keep cravings in check.

• Prioritize sleep hygiene
  Create a wind-down routine that feels nourishing. Dim the lights, unplug from screens, and give your nervous system cues that it’s safe to rest. Magnesium glycinate, herbal teas, and gentle breathwork can help. If you want guided support, I offer a free 30-day guest pass to Calm, a beautiful resource for sleep stories and meditations that many of my clients find helpful when their minds won’t settle at night.

• Support your nervous system: Gentle movement, breathwork, and boundaries around stress can help regulate cortisol.

• Nourish your body: Focus on nutrient-dense foods and consider testing for deficiencies in iron, B12, and vitamin D.

• Track your cycle: Understanding your hormonal rhythm can help you plan your energy output more wisely.

FAQs

Why am I so tired even when I sleep 8 hours?

Sleep quantity isn’t the whole story. During perimenopause, hormonal shifts can disrupt sleep cycles, increase cortisol, and leave you feeling wired but unrested. Your body may be sleeping, but not recovering.

Is this normal, or should I get my thyroid checked?

Both can be true. Perimenopause and extreme fatigue are common, but they can also mask other issues like thyroid dysfunction, iron deficiency, or B12 depletion. If your fatigue feels relentless, it’s worth running labs and ruling things out.

Will this get better after menopause?

For many women, yes. Once hormones stabilize postmenopause, energy often improves. But the key is supporting your body now, so you don’t arrive at menopause depleted and discouraged.

You’re in Transition

Perimenopause and extreme fatigue are signals. Your body is recalibrating. When you respond with curiosity and care, you create space for healing and growth.

If this resonates, know that you’re not alone. And if you’re ready to explore deeper support, I’m here to help you navigate this season with clarity and energy that feels sustainable.

Book a free discovery call with me: