Why Women Are More Exhausted, and How to Get Your Energy Back (Finally)
Let’s Get Real About the Tiredness
Ever feel like you could nap for a century and still wake up knackered? You’re not imagining it. Women are 40% more likely than men to suffer from chronic fatigue¹.
And before some smug bloke pipes up with “have you tried sleeping more?”, let’s be clear: this goes way deeper.
Your hormones, your stress levels, and the never-ending mental load all play starring roles in the energy heist happening inside your body.
At Hey Sister!, we think you deserve the truth with a side of solidarity. So grab a cuppa (or a glass of wine, no judgement) and let’s break down why you’re so damn tired…and exactly how you can feel human again.
Why Does My Period Make Me So Tired?
During your luteal phase, low estrogen drops serotonin and burns extra energy, causing period fatigue².
Your hormones are basically a pack of toddlers hopped up on cordial. In the luteal phase (the week before your period), estrogen levels nosedive².
What happens next?
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Your serotonin and dopamine (the happy, energising chemicals) plummet².
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Your body burns up to 500 extra calories a day just to keep up³.
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You feel moody, flat, and like getting off the sofa requires Olympic-level strength.
This is period fatigue. And no, it’s not just in your head.
Does Perimenopause Cause Fatigue?
Yes, hormonal fluctuations disrupt sleep and energy, making perimenopause fatigue common⁴.
Perimenopause (hello, 40s and 50s) is the ultimate hormonal plot twist. Your estrogen and progesterone swing around unpredictably, which:
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Disrupts your sleep (hello, 3am wakeups)⁵.
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Wrecks your energy reserves⁴.
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Makes you feel “wired but tired.”
One Australian study found 85% of post-menopausal women report fatigue that feels both mental and physical⁶.
If you’ve been wondering if perimenopause tiredness is normal, it is, but it shouldn’t be dismissed.
This is perimenopause fatigue, and it deserves better solutions than “just push through.”
The Mental Load: The Invisible Energy Drain
Emotional labour and constant caregiving drain mental and physical energy in women⁷.
Let’s not forget the hidden workload:
🧠 The mental checklist running 24/7.
❤️ Caring for everyone else before yourself.
🎭 Working harder to prove you’re “fine” (even when you’re not).
Research shows women juggle more emotional labour. Even when objective measures say we “should” feel rested, we report higher levels of fatigue⁸.
If you’ve ever thought, “I’m tired in my bones,” you’re not being dramatic. You’re living in a body, and a world, that doesn’t always cut you a break.
What Actually Helps Fight Hormonal Fatigue?
Gentle exercise, good sleep habits, nutrition, and mind-body practices are proven to improve fatigue⁹.
Here’s the good news: this doesn’t have to be your forever. Studies have pinpointed evidence-based ways to feel more energised and supported.
Move Your Body (But Not Too Much)
Gentle exercise three times a week, think brisk walks, yoga, Pilates, can cut fatigue by up to 18% in perimenopausal women¹⁰. No need to smash yourself at bootcamp or run marathons.
Sort Your Sleep
Sleep hygiene and CBT-I (Cognitive Behavioural Therapy for Insomnia) can work wonders for chronic fatigue in women¹¹.
Try This:
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Keep your bedroom cool and dark.
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Switch off screens an hour before bed.
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Stick to a consistent bedtime (even on weekends).
Nourish Like You Mean It
Low iron, magnesium, and vitamin D are sneaky culprits of hormonal tiredness¹².
Our Hey Sister! Iron & Energy Blend is designed to help you top up naturally, without the nasties. Pair it with a Mediterranean-style diet rich in wholefoods, healthy fats, and leafy greens to stabilise your energy¹³.
Try Mind-Body Practices
Mindfulness, yoga, and tai chi aren’t just Instagram trends. They’ve been clinically proven to reduce perimenopause fatigue and improve overall wellbeing¹⁴.
Consider Hormonal Support
For some women, Hormone Replacement Therapy (HRT) can be a game-changer for managing menopause tiredness¹⁵. It’s not for everyone, so always chat to your GP first.
Did You Know?
Australian research found women consume up to 500 extra calories a day during the luteal phase³.
Your body is literally working overtime. You’re not just “being greedy.”
Your Fatigue-Fighting Toolkit
At Hey Sister!, we believe natural fatigue solutions should be accessible, effective, and stigma-free.
Whether you’re battling PMS fatigue, chronic fatigue, or navigating perimenopause, here’s how we’re making that possible, backed by science, not fluff.
Hey Sister! Life Perimenopause
Formulated for women in their 40s and beyond, this Australian-made herbal medicine supports your body through hormonal shifts, sleep disturbances, and fluctuating energy.
Why It’s Unique:
- Khapregesic®: A clinically proven whole-bark extract that relieves period pain, PMS, and fatigue.*
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Magnesium: Supports muscle relaxation, stress relief, and deeper sleep.
- Vitamin B6 & Zinc: Help balance hormones, regulate mood, and improve energy.
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Calcium, Vitamin D3 & K2: Essential for bone strength and heart health as estrogen levels change.
Perimenopause shouldn’t slow you down. With Life Perimenopause, you can experience smoother transitions, better sleep, and balanced energy so you can stay active and confident.
Hey Sister! Period Relief
Your monthly cycle doesn’t have to mean total exhaustion. This natural blend targets the root causes of fatigue and discomfort.
What’s Inside:
- Khapregesic®: Clinically shown to relieve period pain by 136% more than placebo and reduce fatigue-related symptoms like mood swings and insomnia.*
- Magnesium: Relaxes muscles and eases cramps.
- Vitamin B6: Helps regulate mood and reduce PMS-related anxiety.
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Zinc: Supports immunity, inflammation control, and skin health.
Because you deserve to feel good in your skin, no matter what your hormones are up to.
Explore our science-backed fatigue solutions ➝
FAQ: Your Top Fatigue Questions Answered
What vitamins help with period fatigue?
ron, magnesium, and vitamin D can reduce tiredness and boost your energy naturally¹².
Can diet really make a difference?
Yes. Wholefoods and a Mediterranean-style diet help balance hormones and sustain energy¹³.
Is fatigue a normal part of perimenopause?
It’s common but manageable with evidence-based remedies and support⁴.
Join the Sisterhood
This is your safe space to vent, learn, and share what actually works. Drop your best fatigue hacks in the comments. Let’s lift each other up. 💖
Want more support? Explore our resources and fatigue-fighting essentials here ➝
References with Links
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National Institutes of Health
Gender differences in chronic fatigue prevalence
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3610145/ -
Freeman EW et al.
Premenstrual syndrome: Definition, prevalence, etiology and diagnosis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3345647/ -
Barr SI et al.
Energy intake across menstrual phases
https://pubmed.ncbi.nlm.nih.gov/21551713/ -
Australian Longitudinal Study on Women's Health
Perimenopause and fatigue
https://www.alswh.org.au/ -
National Institutes of Health
Sleep disturbances in menopause
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010400/ -
Brown WJ et al.
Fatigue prevalence in Australian post-menopausal women
https://pubmed.ncbi.nlm.nih.gov/12147508/ -
Hochschild A.
The Second Shift: Working Families and the Revolution at Home
https://www.penguinrandomhouse.com/books/81969/the-second-shift-by-arlie-hochschild-with-anne-machung/ -
Marcus JH et al.
Gender differences in perceived exertion
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00358.2010 -
Puetz TW.
Effects of exercise training on fatigue and quality of life
https://pubmed.ncbi.nlm.nih.gov/18185034/ -
Elavsky S et al.
Exercise intervention in perimenopausal women
https://pubmed.ncbi.nlm.nih.gov/15086703/ -
Espie CA et al.
CBT-I efficacy for insomnia
https://pubmed.ncbi.nlm.nih.gov/23488832/ -
Verdon F et al.
Iron supplementation for unexplained fatigue
https://www.bmj.com/content/326/7399/1124 -
Esposito K et al.
Effects of Mediterranean diet on health outcomes
https://pubmed.ncbi.nlm.nih.gov/16487974/ -
Bower JE et al.
Yoga and mindfulness for fatigue in cancer survivors
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3674785/ -
MacLennan AH et al.
Hormone therapy for menopausal symptoms: updated evidence
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296500/
