Why Postmenopause Afternoon Energy Slumps Happen: And How To Fix Them
Woman slumped at her computer.
Fatigue is one of the most common symptoms among postmenopausal women.
Those mid-afternoon energy crashes can be especially frustrating, not only impacting your energy levels but also increasing cravings for sugary foods and caffeine.
These drops in energy can knock your confidence and interfere with your ability to get on with 'normal' life.
But here’s the silver lining—they’re also signals from your body that something needs attention.
In this post, I’ll explore why postmenopausal women often experience fatigue and, most importantly, what you can do about it.
Hormonal Changes
As women enter menopause, declining levels of oestrogen and progesterone can significantly impact energy levels.
These hormonal changes can lead to feelings of tiredness and a lack of vitality.
Progesterone's Role in Sleep: Progesterone has a calming effect on the body, helping to reduce brain activity and promote relaxation. It also supports temperature regulation and balances other hormones that influence sleep and blood sugar levels.
What You Can Do:
Create a Calming Bedtime Routine: Engage in relaxing activities before bed, such as reading, gentle stretching or taking a warm bath.
Maintain a Cool Sleep Environment: Keep your bedroom cool and use breathable bedding to help regulate your body temperature.
Sleep Disruptions
Menopause often brings with it sleep disturbances. Hot flashes, night sweats, and insomnia can lead to restless nights, which in turn affect your overall energy levels. Poor sleep means you’re not getting the rest your body needs to function optimally.
What You Can Do:
Practice Good Sleep Hygiene: Go to bed and wake up at the same time every day, even on weekends.
Limit Caffeine and Alcohol: Avoid these substances in the hours leading up to bedtime as they can interfere with sleep.
Blood Sugar Spikes and Crashes
Changed in your bodies ability to regulate your blood sugar levels can lead to your craving quick-fix snacks like sugary treats. These provide a temporary energy boost, but they often lead to blood sugar spikes followed by crashes. These fluctuations can worsen fatigue and leave you feeling even more drained.
What You Can Do:
Eat Balanced Meals: Incorporate a mix of proteins, healthy fats, and complex carbohydrates into your meals to maintain steady blood sugar levels.
Snack Wisely: Choose snacks that include protein and fibre, like nuts, seeds, or yogurt, to avoid rapid blood sugar fluctuations.
The Role of Hydration
Dehydration is an often-overlooked factor that can contribute to tiredness. Ensuring you drink enough water throughout the day is essential for maintaining energy levels and overall health.
What Can You Do:
Keep Hydrated: Aim to drink at least eight glasses of water a day. Carry a reusable water bottle to remind yourself to stay hydrated.
Limit Diuretics: Be mindful of beverages like coffee and alcohol, which can dehydrate you.
Actionable Tip
Start by tracking your energy levels throughout the day to identify patterns and triggers. Keeping a journal can help you pinpoint specific times when you feel most fatigued and identify any contributing factors such as diet, hydration or sleep patterns.
Ready to take control of your energy?
Join my free 4-week course, "Reclaim Your Energy: The 4-week plan to beat afternoon energy slumps" where I’ll guide you through practical strategies to feel revitalized every day.
Lesley x
Please note that this course is only free in Feb 2025 after that there will be a charge.