Why You’re So Tired (and Wired) During Perimenopause—and What to Do

Do you ever feel like you’re running on empty—but your mind won’t stop racing? You’re not imagining it. That wired-but-tired feeling is incredibly common during perimenopause, and it’s your body’s way of telling you that something is out of sync.

Let’s break down why this happens—and what you can do to start feeling more like yourself again.

The Hormonal Storm of Perimenopause

Perimenopause is the transitional phase before menopause, and it can begin as early as your late 30s or early 40s. During this time, estrogen and progesterone—your two key reproductive hormones—start to fluctuate wildly.

• Progesterone, the calming hormone, is often the first to decline. Without it, you may feel more anxious, irritable, or have trouble sleeping.

• Estrogen can spike or crash unpredictably, making mood swings, brain fog, and fatigue feel like a daily battle.

These imbalances also affect cortisol, your body’s stress hormone. When cortisol is chronically high due to hormone-related stress (emotional or physical), it can leave you feeling wired at night and completely drained during the day.

Tired and Wired: What It Feels Like

• You wake up feeling unrested—even if you got 7–8 hours of sleep.

• You’re dragging through the afternoon, but suddenly feel wide awake at 10 PM.

• You rely on coffee to get through the day and wine to wind down at night.

• Your mind races when it’s time to sleep, yet your body feels heavy with exhaustion.

Sound familiar? You’re not alone—and you’re not broken.

Ways you can Support the Mind and Body During Menopause

Here’s how to begin regulating your energy and calming the nervous system:

1. Nourish with Stabilizing Foods

Eat meals that balance blood sugar: protein, fiber, and healthy fats in every meal. Avoiding sugar crashes and energy dips helps regulate cortisol and insulin—both closely linked to hormonal health.

Try this:

• Start the day with eggs, leafy greens, and avocado.

• Keep snacks simple and grounding: think almonds, hummus and carrots, or a boiled egg with berries.

2. Support Sleep Naturally

Trouble falling or staying asleep? You may be low in magnesium or dealing with low progesterone.

Supportive habits:

• Wind down with herbal teas like chamomile or passionflower.

• Take magnesium glycinate in the evening (check with your provider).

• Create a bedtime ritual—dim lights, limit screens, and do something calming.

3. Cut Back on Stimulants and Alcohol

Caffeine and alcohol disrupt your cortisol rhythm and worsen sleep quality. Try scaling back slowly—your adrenals will thank you.

Start here:

• Swap your second coffee for a calming tea like rooibos or reishi.

• Replace nightly wine with a magnesium mocktail or tart cherry juice.

4. Move Your Body—But Gently

During perimenopause, your body is more sensitive to stress. Too much high-intensity exercise can spike cortisol further.

Balance your movement:

• Favor walks, yoga, Pilates, or strength training over HIIT every day.

• Movement should energize you—not leave you depleted.

5. Consider Targeted Supplements

Work with a functional practitioner to assess your hormone levels. Many women benefit from adaptogens (like ashwagandha or rhodiola), progesterone support, or B-complex vitamins during this time.

If you’re feeling wired and tired, know this: your body is not betraying you—it’s trying to adapt to major hormonal changes. With the right support, you can restore calm, energy, and balance to your days.

You deserve to feel vibrant, rested, and whole—no matter your age or stage.