Perimenopause Fatigue: The Case for Slower, Restorative Yoga

Perimenopause |
4 min read

Published

June 24, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Feeling sluggish, dazed, and drained no matter how early you go to bed?

If so, you’re likely among the 80% of women who’ve reported experiencing fatigue in perimenopause.¹ And if you’re lacking energy, exercise may very well be the very last thing on your mind. However, research has demonstrated that certain wellness practices, like restorative yoga, for example, may help to support women navigating this frustrating symptom of fatigue during perimenopause and beyond.²

For some quick information on fatigue during the menopause transition from Bonafide Chief Medical Officer, Dr. Alyssa Dweck, check out the below clip:

In this article we’ll explore reasons why some women experience perimenopause fatigue and how practicing restorative yoga during this transitional time may help.

What Causes Perimenopause Fatigue?

Four in five women have reported experiencing fatigue in perimenopause,^3,4 but what exactly causes it?

Experts believe hormone changes—such as declining estrogen and progesterone experienced during the menopause transition—play a role in sleep issues during perimenopause, which may include trouble falling asleep, night waking, restless leg syndrome, sleeplessness, and more.^5,6 Poor sleep can exacerbate other symptoms, not only causing the onset of intense fatigue, but also may negatively impact your mood and overall energy levels during the day.⁷

Perimenopause Fatigue Causes

In addition to shifting hormones, other variables may increase feelings of exhaustion and fatigue during perimenopause, including:⁸

Life stressors (careers, relationships, caregiving)
Health issues
Hot flashes and night sweats
Limited physical activity

How to Reduce Fatigue in Perimenopause with Yoga

Health experts claim that one way to regain your energy is to spend it – in other words, physical activity may help to combat fatigue by improving blood circulation, boosting mood, and supporting quality sleep.⁹

But when perimenopause fatigue makes normal, everyday tasks feel impossible, intense or even moderate workouts may feel unrealistic. Enter restorative yoga, a style of yoga that emphasizes slow, intentional movement and mindfulness.¹⁰

Rather than slugging through reps at the gym, women who prefer to opt for more gentle movements, like yoga, may experience a sense of mental and physical relaxation as they exercise; this is in part due to restorative yoga’s unique structure, which typically involves fewer yoga poses that are held for five to 10 minutes at a time.¹¹

The result?

A potential reduction in fatigue levels without the negative effects of more physically exertive exercises.¹² Additionally, women who incorporate restorative yoga into their weekly routines may notice that they sleep better and more soundly and experience a reduction in anxiety levels, which both play a role in increased exhaustion.¹³

What’s the Best Type of Yoga for Perimenopause?

Yoga styles range from quick-flowing, sweat-inducing workouts to more meditative, breath-focused practices. While standard yoga may generally support overall wellness, restorative styles of yoga and similar practices may be uniquely beneficial during perimenopause. These focus on slow, supported poses with less frequent transitions, which encourage feelings of calmness and deep relaxation.¹⁴

Best Types of Yoga to Consider for Fatigue

Different types of yoga and similar fitness practices that can help with managing your fatigue in perimenopause may include:^{15, 16,17,18,19,20,21,22,23}

Restorative yoga- a style of yoga focused on staying present and holding fewer poses for longer periods of time
Somatic yoga- a yoga practice that prioritizes feelings and body awareness over form and poses
Raja yoga- a type of yoga that promotes awareness of the mind and its thought processes
Sudarshan Kriya yoga- yoga focused on deep, rhythmic breathing and meditation
Qigong- ancient Chinese practice that blends intentional movement, meditation, and breathwork for increased energy
Tai chi- slow moving, low-impact exercise that utilizes deep breath and focus

Yoga for Perimenopause Fatigue

Perimenopause fatigue is real and can impact your ability to manage relationships, your career, and other daily responsibilities. Fortunately, exercises like restorative yoga have been shown to help with exhaustion in many stages of life. Whether you’re new to yoga or returning to the mat, restorative movement may help you navigate this stage with greater ease.

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