If you’re in perimenopause or menopause and your energy feels like it’s vanishing by mid-day, you’re not imagining it. Hormonal shifts can disrupt temperature regulation (hot flashes/night sweats), sleep quality, mood, and cognition—each one quietly “leaking” your daily capacity. (ACOG)

The most common energy leaks to watch for

1) Sleep fragmentation (even if you “slept” 8 hours).
Night sweats and hot flashes are a major driver of disrupted sleep, which can snowball into fatigue, low energy, and memory issues. (National Institute on Aging)

2) Mood drain: irritability, anxiety, or low mood.
Mood changes are common during the transition and can intensify mental fatigue, decision fatigue, and emotional depletion. (ACOG)

3) Brain fog + “context switching.”
When focus is harder to sustain, the constant switching between tasks becomes more costly—mentally and emotionally—than it used to be. (Mayo Clinic)

How to start stopping the leaks (without perfection)

Track patterns for 14 days. Note sleep quality, hot flashes, caffeine/alcohol, stress, and mood. This gives you data instead of self-blame. (ACOG)

Protect sleep like it’s a medical intervention. A cooler room, breathable layers, consistent wake time, and addressing mood symptoms can improve sleep outcomes. (National Institute on Aging)

Treat vasomotor symptoms (VMS), not just “push through.” Evidence-based options include hormone therapy (when appropriate) and nonhormonal treatments that can reduce VMS. Discuss what fits your health history with a clinician. (Lippincott Journals)

Rule out “hidden drains.” Ask your healthcare provider about screening for thyroid issues, iron deficiency, sleep apnea, or medication side effects—especially if fatigue is severe or new.

Menopause isn’t a character flaw. It’s a transition—and with the right support, your energy can become reliable again.

PETALS OF CHANGE