You wake up tired. You push through your day with caffeine. By 3pm, you’re dragging. Sound familiar?
Fatigue in midlife is not “just part of aging.” It’s a sign your body is trying to tell you something.
In this post, we’ll explore the most common causes of midlife fatigue and, most importantly, what you can do about it. If I had a nickel for every time a client has asked why they’re so tired all the time in midlife, I’d be a rich lady. So know this: you are not alone.
Hormonal Shifts
A woman’s body starts preparing for menopause (that point in time when you’ve had no period for 12 months) years before it actually happens. Changes begin taking place in the mid- to late-30s. “Aaahh,” you may be saying, “that explains a lot.” For many women, low energy after age 40 is a thing.
I remember thinking I was just tired because of situational issues (one of the kids had a bad dream, I was worried about this-or-that, etc.). And while that is a factor, it’s not the only one. It turns out, big shifts are taking place hormonally inside of us, but we don’t tend to think about it being related to menopause because, by golly, we’re too young for that! Welcome to perimenopause… the ramp up to menopause.
During this time, drops in estrogen and progesterone affect sleep, mood, and energy regulation. This, in turn, can increase our levels of stress hormones, upsetting the apple cart of our hormonal balance, and depress our immune system. That complicates things, yes?
Poor-Quality Sleep
Well, yeah. This feels obvious. Hot flashes (those li’l hormones rearranging themselves again), stress, and overactive minds can rob us of restful sleep. There are so many changes that accompany this time of life, and we often carry unprocessed emotions such as anxiety, sadness, disappointment, or anger.
High Stress / Cortisol Overload
Chronic stress (in whatever form) can lead to a cortisol overload. Cortisol is a useful hormone, giving us the energy to cope with stressful situations. Ever had that tired-but-wired feeling? It might be runaway cortisol. Here’s another tidbit: cortisol regulates how the body uses carbohydrates, fats, and proteins. Prolonged high cortisol can also contribute to insulin resistance, which contributes to weight gain. But I digress. We’re talking about sleep issues here. Weight gain? That’s for another blog.
Blood Sugar Imbalances
Skipping meals or eating highly-processed foods or refined sugars can contribute to energy crashes. Think about the mixed messages a sugary coffee drink sends to the body! Whaaaat? Wowza!
Nutrient Deficiencies
Common culprits: magnesium, B12, iron, vitamin D—especially post-40.
Now what?
5 Things You Can Do Today to Reclaim Your Energy
- Prioritize Protein at Every Meal
– Keeps blood sugar stable and supports hormone production. - Cut the Caffeine After 10am
– Caffeine can stay in your system for up to 10 hours and disrupt sleep quality. 10 hours?! That’s a long time. - Move Your Body, Even When You’re Tired
– Gentle strength training or walking helps reset your energy—not deplete it. (Side note: more vigorous exercise can help you sleep more soundly. Truth: on days when I deadlift heavy weights at the gym, I always sleep well. I call them my “sleeping pills.”) - Create a Wind-Down Ritual at Night
– Stretching, magnesium tea, journaling, or reading—no screens! - Get Labs Done If Fatigue Persists
– Ask your provider to check thyroid, cortisol, iron, and vitamin D levels.
Many women in midlife normalize exhaustion – but they shouldn’t. Try implementing the suggestions above and see if that brings relief. If your fatigue is daily, overwhelming, or affecting your ability to function, it’s time to get support. Contact your healthcare provider.
You’re not lazy and you’re not imagining it. There are real, fixable reasons you feel this way.
Oh, and don’t knock the midday nap. My hubby takes a 15-minute snooze almost every day at work during his lunch break!
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