Hormones naturally rise and fall across adult life, influencing energy, sleep, concentration and mood. While most often associated with women, hormonal changes can also affect trans men and some non-binary people, particularly during perimenopause and menopause. Everyone’s experience is individual, but many notice patterns, some of which we will explore below.
Early adulthood (18-35 yrs)
During the reproductive years, monthly hormone fluctuations can affect energy and focus, particularly in the days before a period. Some may experience changes in sleep, irritability or low mood, while others notice dips in motivation at certain points in their cycle.
What may help manage symptoms?
- Track any patterns to help manage symptoms
- Prioritise 7-9 hours of good quality sleep
- Plan demanding tasks for higher energy days
Midlife/perimenopause (around 40-55 yrs)
As hormone levels begin to vary more unpredictably, it’s common to experience tiredness, broken sleep, brain fog and mood changes. Hot flushes or night sweats can further disrupt rest, which in turn can affect concentration and resilience during the day.
What may help manage symptoms?
- Try to reduce caffeine and alcohol in the evenings, and keep hydrated
- Ask about workplace adjustments if needed
- Speak to your GP if you are struggling
Menopause (average age 51)
When periods stop, lower oestrogen can continue to influence sleep, memory, confidence and emotional wellbeing. Many people find they need to adjust routines and expectations around energy and recovery.
What may help manage symptoms?
- Prioritise a consistent sleep routine
- Gentle strength & balance exercises
- Peer/professional support, & potentially treatment options
Post-menopause (around 55+ yrs)
Hormone levels settle at a new baseline, but sleep patterns, mood and energy can still be affected. Long-term health considerations, such as bone and heart health, also become more important.
What may help manage symptoms?
- Regular physical activity and strength training exercises
- Adjusting diet to reduce health risks & manage symptoms
- Attend routine health checks to support ongoing wellbeing
Above we have included some ideas to help you manage symptoms, but it is worth highlighting that lifestyle habits such as regular exercise, quality sleep, eating a nutritious balanced diet, keeping socially connected, stress management and taking steps to look after your mental health will support you through all stages of life.
If symptoms are impacting your day-to-day, consider speaking to your line manager or HR department to check what support is available. You can also speak with your GP for further advice. The Menopause Charity and Menopause Matters also include plenty of information and suggestions to help.
Ref: WPW0345 This content was published February 2026
