Fatigue is one of the most common symptoms of menopause that affect the majority of menopausal women. Menopausal fatigue is not just a result of a lack of estrogen or progesterone, but rather a combination of factors linked to menopausal symptoms. Symptoms like night sweats and insomnia take a toll on your body and result in a sometimes chronic lack of sleep, which then translates into fatigue during the day. Even a restless night's sleep, where you only wake up once or twice, can leave you feeling tired the next day. Find out how to combat symptoms of fatigue by implementing effective lifestyle changes.
Key Points
- Menopausal fatigue can be caused by other menopausal symptoms including night sweats and insomnia.
- Certain lifestyle changes change help combat fatigue such as establishing a nightly routine, cutting down on stimulants, and creating a comfortable sleeping environment.
- Avoid overworking and over-exercising as this can contribute to fatigue.
- Incorporating herbs like chamomile and valerian root, as well as lavender oil, can promote quality sleep.
What You Can Do to Cope With Mood Swings
Once you start feeling fatigued, it can contribute to increased stress and anxiety levels, which in turn results in insomnia and further fatigue. However, by breaking this cycle, you can start to sleep better and reduce your levels of fatigue. The first step is to stop overworking where possible. Take on fewer tasks and give yourself more time to complete tasks.
While it's important to regularly exercise, it's just as crucial to not over-exercise. Regular, gentle physical activity can provide you with great benefits during menopause, but over-exercising can cause fatigue. Consider making adjustments to your diet by cutting down your intake of stimulants such as caffeine, alcohol, and nicotine. Replacing soda and coffee with water can have a very positive effect. Aim to consume around 10 glasses of water per day to keep your body well-hydrated.
Establishing a consistent evening routine can help promote better sleep. For instance, don’t eat for about 4 hours before going to bed, and instead of drinking coffee, alcohol, or soda in the evenings, try replacing them with warm milk before bed. Additionally, refrain from watching television or reading a book before going to bed as those activities can stimulate your brain. It's important to make sure you have a clear mind before going to bed.
Make sure your bed is comfortable and that you are using several layers of sheets or blankets so that you can regulate the temperature. Turning the temperature down a few degrees can also help, as it is far better to be cool than warm.
Finally, you will find that certain herbs can help you get a good night’s sleep. chamomile, valerian root, and St John’s Wort are reputed to be excellent. Additionally lavender oil, sandalwood oil, or jasmine oil on a pillow or next to your bed can help you to maintain a deep sleep. The key to reducing the effect of menopause fatigue is to try to regain control of your sleep cycles. Once you are sleeping properly you will soon find that your fatigue levels will decrease and you’ll feel happier and more energetic.
Menopause Information Center
The content of this article should not be considered professional medical advice. Exercise due diligence when seeking relevant health information. Always consult your healthcare provider before making any medical decisions.