Tired of feeling tired–all the time? Join the tired club. As women step into their 40s and beyond, many experience a decrease in energy that can feel frustrating and even a tad bit—dare I say scary. However, the good news is that feeling vibrant and full of life again is entirely possible without relying on endless cups of coffee or sugary pick-me-ups.
In this guide, you’ll find natural and sustainable ways to get your energy, backed by lifestyle changes, smart nutrition, and a decisive mindset shift. Whether you are getting used to perimenopause, balancing your career and family, or simply ready to prioritize yourself again—this post is your starting point.
1. Sleep: Your Most Underrated Energy Tool
You should begin with the foundation, which is quality sleep. After the age of 40, your sleep cycles naturally shift due to hormonal changes, causing lighter, more disrupted sleep. However, this does not mean you’re hopeless to be fatigued constantly.
Here’s how to transform your sleep:
- Set a consistent bedtime—even on weekends.
- Block blue light by turning off screens 60–90 minutes before bed.
- Supplement with magnesium glycinate or melatonin gummies—this brand on Amazon is gentle and effective.
- Keep your bedroom cool and dark to encourage deeper REM cycles.
💤 Energy Tip: Lack of sleep can also increase hunger and cravings. Prioritizing rest helps regulate hormones such as cortisol and leptin, which directly impact weight and overall vitality.
2. Eat With Energy in Mind
As you know, food is fuel for your body—but not all calories will give you the same benefit, especially after 40. Your metabolism slows down drastically, your body needs more protein, and what used to provide you with a boost, such as a bagel, may now leave you crashing in the middle of the day.
To power up your plate:
- Try protein with every meal: Eggs, lentils, Greek yogurt, lean meats.
- Make sure to include healthy fats: Think avocado toast (made with whole-grain bread), walnuts, and chia seeds.
- Eat complex carbs: Sweet potatoes, quinoa, and oats give sustained energy without sugar crashes.
💡 Pro Tip: Keep these protein bars handy for a quick energy boost on the go.
Nourishing your body doesn’t mean eating less—it means eating smarter.
3. Hydrate with Purpose
Dehydration can sneak up on you before you know it. It’s one of the top reasons women over 40 feel sluggish daily, but many don’t drink enough water—especially when busy. Water supports every cell in your body, improves digestion, and keeps your brain sharp.
Stay hydrated with these ideas:
- Drink at least half your weight in ounces of water daily.
- Use a motivational bottle—this one from Amazon has time markers to keep you on track, or water bottles infused with flavor, such as Cirkul, found on Amazon or Cirkul.com.
- Add flavor naturally with cucumber, mint, lemon, or berries.
- Hydrate early—drink a full glass first thing in the morning before coffee.
When in doubt, drink more water. Energy often follows.
4. Move to Energize, Not Exhaust
Exercise doesn’t have to drain you. In fact, the right kind of movement can create energy, release stress, and improve your mood—especially as we age.
Not sure where to start? Try:
- 10-minute strength routines at home
- Resistance band workouts—this beginner set is gentle on joints and easy to store.
- Low-impact cardio, such as walking with a friend or walking the dog.
- Stretching and mobility to reduce stiffness and improve circulation.
📌 P.S. If you haven’t read it yet, check out 5 Beginner Strength Moves Every Woman 40+ Should Know—it’s a perfect companion to this post!
5. Balance Your Hormones Naturally
Hormonal changes during your 40s can feel like a rollercoaster—hot flashes, mood swings, fatigue, and brain fog may suddenly appear. However, there are natural tools to support balance without resorting to synthetic options immediately.
To help your body stay in harmony:
- Cut back on processed foods and refined sugar (they spike insulin and worsen fatigue).
- Add adaptogens like maca root or ashwagandha to your smoothies or teas for an added boost.
- Support your liver with cruciferous vegetables (such as broccoli and kale) to aid in estrogen detoxification.
- Practice breathwork or yoga, even just 15 minutes a day.
💛 Energy starts with balance, and hormonal health is key. Listening to your body is powerful.
6. Rethink Your Afternoon Slump
Like me, do you sometimes hit a wall around 2–3 PM? Your body might be asking for more than caffeine. Instead of another coffee, you can try:
- A brisk walk around the block—a few miles if you dare
- A protein-rich snack like a boiled egg or a handful of almonds
- Breathwork—even 2 minutes of deep breathing can re-oxygenate your body
☕ If you’re not willing to give up caffeine altogether, consider switching to green or black tea. It offers a lighter lift with antioxidants and less crash.
7. Mindset Matters: Reset Your Inner Talk
Let’s not overlook the power of your thoughts. Feeling regularly drained can also stem from emotional burnout, people-pleasing, and neglecting boundaries. That’s why boosting energy naturally includes protecting your peace.
You can reset your mental energy by:
- Journaling daily—this journal is perfect for mindful mornings.
- Unplugging from social noise: Set time limits on your apps and curate your feeds.
- Saying no unapologetically: Every ‘no’ to others is a ‘yes’ to your wellness.
A positive mindset doesn’t mean toxic positivity. It means choosing practices that keep your inner light.
Final Thoughts: Your Comeback Starts with Small Wins
The road to feeling like yourself again—energized, confident, and strong—starts with small shifts. You don’t need to change everything overnight. Just start where you are. Drink the water. Take the walk. Make that yummy smoothie. Go to bed 30 minutes earlier—no blue light for about 90 minutes.
✨ Your 40s aren’t a slowdown. They’re a sacred reboot.
Choose one new energy habit today and build from there.
➡️ Catch up on our last post: Strength Training for Women Over 40
✅ Don’t forget to follow Ageless Fitness Journey on Instagram and Facebook for weekly wellness tips..
💬 Share below: Which energy-boosting habit are you excited to try this week?
You are not running out of time—you’re just getting started.
Choose one new energy habit today and build from there.
~Kay~
