Why February Fatigue hits harder in Perimenopause

A science led, practical guide for midlife women

By February, many women in perimenopause feel unusually flat.

Not just tired, but deeply drained. Motivation dips. Sleep feels unrefreshing. Cravings increase. Mood can feel low or fragile. And even women who normally cope well notice that February feels harder than it should.

This is not imagined.
And it is not a lack of willpower.

February fatigue is a real physiological response and perimenopause amplifies it.

The perfect storm behind February fatigue

February sits at the intersection of seasonal stress and hormonal change.

Several factors converge at once.

1. Reduced daylight disrupts circadian rhythm

Daylight plays a key role in regulating melatonin and cortisol. Short winter days delay morning cortisol rise and increase melatonin production.

In perimenopause, hormonal fluctuations already affect sleep quality and circadian rhythm. Reduced light exposure intensifies this disruption.

The result:
• Difficulty waking
• Low morning energy
• Brain fog
• Sleep that feels light or broken

By February, the cumulative effect of weeks of low light takes its toll.

2. Estrogen fluctuations increase fatigue sensitivity

Estrogen supports mitochondrial function which is how cells produce energy.

During perimenopause, fluctuating estrogen reduces cellular energy efficiency. This makes women more sensitive to stressors such as poor sleep, cold exposure, and reduced movement.

What felt manageable at 35 feels exhausting at 45.

Fatigue is not a personal weakness.
It is a biological shift.

3. Cortisol load is higher by late winter

Winter places subtle but constant stress on the body.

Cold temperatures, immune challenges, disrupted routines, and reduced outdoor time all increase cortisol demand.

By February, the adrenal system has often been running high for months.

In perimenopause, cortisol clearance is slower. Elevated cortisol contributes to:
• Persistent tiredness
• Wired but exhausted feelings
• Increased belly fat storage
• Heightened anxiety

This is why pushing harder often backfires in late winter.

4. Blood sugar instability worsens fatigue

Colder months often bring:
• Less movement
• More refined comfort foods
• Longer gaps between meals

In perimenopause, insulin sensitivity is already reduced due to declining estrogen. This makes blood sugar swings more pronounced.

Blood sugar highs and crashes directly drive:
• Afternoon energy slumps
• Cravings
• Irritability
• Poor concentration

February fatigue is often blood sugar fatigue in disguise.

5. Nutrient stores may be depleted

By late winter, vitamin D levels are often at their lowest. Magnesium, iron, and B vitamins may also be marginal.

These nutrients are essential for energy metabolism, nervous system function, and muscle recovery.

Perimenopausal women are particularly vulnerable to depletion due to hormonal changes affecting absorption and utilisation.

Low fuel equals low energy.

Why pushing through makes February fatigue worse

When energy drops, many women respond by:
• Exercising harder
• Eating less
• Drinking more caffeine
• Ignoring rest signals

This increases stress load at a time when the body needs stability.

The result is often:
• Deeper fatigue
• Poor sleep
• Increased inflammation
• Slower recovery

Midlife bodies respond better to support than force.

What actually helps February fatigue in perimenopause

Prioritise morning light exposure

Even 10 to 20 minutes outdoors helps reset cortisol rhythm and improve daytime energy.

Eat for blood sugar stability

Focus on regular meals with protein, fibre, and healthy fats. Avoid skipping meals in the name of control.

Reduce workout intensity slightly

Swap high intensity sessions for strength, walking, stretching, or gentle yoga during late winter.

Support sleep consistency

Aim for regular bedtimes and limit late night stimulation. Sleep timing matters as much as sleep length.

Warm the body from the inside

Warm breakfasts, soups, and cooked foods support digestion and energy during colder months.

Allow seasonal pacing

February is not the month for major transformation. It is the month for steadiness.

A reframe for midlife women

February fatigue is not a failure to push through winter.

It is your body asking for adjustment.

Perimenopause is a season of recalibration, not decline. When you respond with steadier rhythms, nourishment, and gentler expectations, energy returns gradually and sustainably.

The goal is not to power through February.

It is to support yourself through it.