How to Get Energy Naturally in Midlife: 8 Tips to Give You More Pep

Last Updated on May 16, 2024 by Candi Randolph

Many women in midlife find that they don’t have the same energy levels as they used to. This is normal and is part of the aging process. We might not like it, but it happens as time goes on.

What if your day starts like this?

As you begin the day, you might feel particularly sluggish and find it difficult to get out of bed. You may also find yourself struggling to focus or gather your thoughts when confronted with even relatively simple tasks.

You could feel like you’re running on empty, carrying out essential activities with little energy available. You might also feel physically or mentally exhausted.

This might be a bit more extreme, but for some of us it sounds all too familiar. So, let’s explore why this happens to many women in midlife and how to get energy naturally.

how to get energy naturally

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Why Do We Get More Tired as We Age?

As we age, our bodies naturally become more fatigued. This is because our natural energy cycles start to slow down and, as a result, it takes longer for us to regenerate and complete normal day-to-day activities with the same vigor. We may find ourselves struggling with low energy.

Age-related declines in certain hormones, such as testosterone, estrogen, and human growth hormone can reduce energy levels. In women over 50, declining estrogen levels may also lead to a higher risk of insomnia. It’s natural for you to need more rest and feel the effects of aging on your body. 

Additionally, women in their 50s, 60s, and beyond may suffer from conditions such as anemia or other illnesses that can further contribute to feeling more tired than usual.

But don’t despair, my friend! There are plenty of tips and tricks you can use to help combat fatigue and get the most out of your days. We’ll get to those shortly.

How Does Fatigue Manifest Itself?

how does fatigue manifest itself?

If you’re a woman in midlife, you may have experienced fatigue at some point. It can be an annoying and sometimes debilitating symptom that can make life difficult. Let’s take a look at some of the common symptoms associated with fatigue and see how to best manage them. 

Lack of motivation

One of the most common signs of fatigue is a lack of motivation. This can mean anything from not wanting to get out of bed in the morning, to not feeling inclined to do things you usually enjoy. If this sounds familiar, take a moment to reflect on your daily routine and determine if any changes need to be made.

Consider getting enough sleep each night, eating nutritious foods, and finding activities that will help keep your energy levels up throughout the day. 


Another symptom of fatigue is moodiness or irritability. If you find yourself feeling more impatient or short-tempered than usual, it could be a sign that you are experiencing fatigue.

To combat this, try taking breaks throughout the day when needed, and don’t hesitate to ask for help when needed. It’s also important to practice self-care regularly so that you can stay energized and level-headed throughout the day. 

Headaches & Sore Muscles

Headaches and sore muscles are other symptoms that often accompany fatigue as well. To reduce these symptoms, regular fitness activities such as walking or swimming can help strengthen your body and improve your overall health.

Make sure to consult a doctor before starting any new exercise regimen though! Additionally, trying alternative therapies like massage therapy or acupuncture may also provide relief from headaches or muscle tension caused by fatigue. 

Difficulty Focusing 

One symptom of midlife fatigue is difficulty focusing or concentrating on tasks. This can manifest itself in many ways, such as trouble remembering details or feeling easily distracted while working.

It can also cause difficulty staying organized or completing more complicated tasks that require focus and thoughtfulness. If you find yourself struggling to focus, it could be a sign of fatigue—it’s important to pay attention to these signs and take action if needed. 


Do you feel drowsy throughout the day? This includes feeling like you need a nap during the day no matter how much sleep you get at night, as well as falling asleep during conversations or activities that should be engaging for you.

Waking Up Tired 

Another telltale sign of midlife fatigue is waking up feeling exhausted no matter how many hours of sleep you got the night before. While there are other factors at play here (such as diet and exercise), if this happens often, it may be indicative of an underlying problem with your energy levels that needs addressing. Talk with your doctor if this is happening frequently—they can help determine what’s causing your fatigue and work with you on strategies for managing it better. 

What Should We Do?

You might be a little depressed after reading this long list of the symptoms of fatigue as we travel through midlife. And of course, most of us will experience some or all of these things at one time or another.

If you’re an overall healthy person, the following suggestions might be just what you need to get some of that energy going again. Many, if not all of these may look quite familiar. These lifestyle choices and habits can have a positive impact on our overall health and well-being.

So, please don’t discount something that you’ve read before. These actions DO make a difference, my friend.

Having said that, there are times when a trip to the doctor is the best course of action, particularly when the symptoms described above are affecting your everyday living. You are the best judge of that, and hopefully, you’ll pick up the phone and take the next step if you feel it’s warranted.

How to Get Energy Naturally – 8 Tips

8 tips to get your energy back naturally

For most of us, incorporating these actions into our lives consistently will help maintain a level of energy that will get us through the day with a smile.

1 | Consistent Exercise

Exercise is an integral part of overall well-being, especially for us as women in midlife. A consistent exercise routine can provide a range of benefits to help manage stress, support emotional health, and be a natural energy booster.

Even just a few minutes each day of moderate physical activity can improve your mood and enhance circulation throughout the body which promotes greater alertness. Regular exercise also increases endorphins while reducing cortisol levels, two essential elements in helping you feel more energetic and revitalized daily.

Establishing this kind of routine now will help set you up for greater long-term success as you continue to age.

2 | Wise Nutrition Choices

During midlife, a woman’s body is going through many changes. Making wise nutrition choices can help you get the most out of each day and minimize the discomfort you may feel.

Eating nutritious foods and exercising regularly can give you the energy to tackle daily tasks, meet new challenges, or just simply enjoy life. Examples of healthy eating include making sure to get enough protein in your diet, as it helps with energy production; eating lots of fruits and vegetables for important vitamins and minerals; consuming whole grains regularly, and avoiding processed foods that can cause spikes in blood sugar levels; and reducing or eliminating sugary snacks before meals.

If you take care of your body with good nutrition choices and an overall healthy diet, it can pay off with more energy now – today – and throughout your life.

3 | Sleep Routine

Getting a good sleep routine can make all the difference. A consistent sleep pattern helps your body naturally produce more energy and keeps fatigue away, meaning you won’t struggle to get through your day. And, you’ll fall asleep more easily.

Establishing a nightly routine that works for you and making sure that you stick to it will guarantee that you have sufficient energy to tackle every task that comes your way. Find out what helps you wind down at night and make sure to prioritize those activities, even on busy days – it could be anything from drinking a cup of herbal tea to reading your favorite book or taking a hot bath – to get your well-deserved rest.

Getting enough nights of 7-8 hours of quality Zzzs will make a huge difference in how you feel during the day, helping you make healthier choices, tackle tasks with more ease, and have an overall feeling of greater well-being. It might take a little bit of time to get into this routine and establish this type of sleep quality, but once you do, it will definitely be worth it!

4 | Commitment to Hydration

Staying hydrated is key to feeling energized each day. Proper hydration helps the body naturally protect itself against fatigue. Our bodies are 60% water, so it makes sense that if they don’t have enough, they just won’t work properly. 

When our cells are sufficiently hydrated, they are better able to transport waste and necessary nutrients throughout the body. This can make a drastic difference in energy levels – we don’t realize how draining it is for our bodies to function when their systems aren’t running as smoothly as they could be.

Plus, the commitment to stay hydrated each day will ensure that both your brain and muscles receive the water they need for optimum functioning. So focus on drinking between six and eight glasses of water daily to start feeling more vibrant and energized.

5 | Stress Management

Stress can take a toll on your energy levels, as it can sap away your enthusiasm and leave you feeling exhausted. If you’re a woman in midlife, it’s important to prioritize taking care of your physical and mental well-being to avoid feeling fatigued from too much stress.

Regularly practicing stress management techniques is a great way to reduce stress-related fatigue and keep the energy levels up. Activities like yoga and meditation can help pause the cycle of daily stressors so you have the more emotional energy to handle life’s most challenging moments.

Taking time for yourself each day – whether for exercise, reading, or art – helps keep your perspective on life refreshed and energized. With mindful practice, managing your stress can lead to increased clarity and meaningful energy that will carry throughout the day.

6 | Manage the Caffeine

If you’re feeling a lack of energy in midlife, it may be time to take a closer look at how much caffeine you are consuming. Caffeine can play an important role in powering us through our day-to-day activities but too much of it can zap our strength and disrupt our natural rhythms.

It’s best to listen to your body and keep tabs on your caffeine intake to ensure that you are relying on it for an energy boost when needed. A balanced approach means limiting caffeinated beverages like coffee and tea, as well as staying away from processed snacks high in sugar or artificial ingredients that contain hidden sources of caffeine.

Doing so will help restore balance and naturally provide more energy.

7 | Limit the Alcohol

Alcohol can be a double-edged sword for women transitioning through midlife because it affects energy levels. Drinking can initially relax us and reduce stress, but as drinking increases, so does our sleep disruption – due to insomnia or disrupted sleep cycles – resulting in fatigue during the day.

To make the best use of your energy, limiting alcohol consumption or avoiding it altogether is beneficial. Regularly having nights off not only allows you to reset your body’s natural clock and create healthier sleep habits, but it also cuts down on calories and other associated issues such as dehydration, thus improving overall health.

You will notice how much easier getting up in the morning becomes with more restful sleep at night. Limiting alcohol can help you feel energized now and in the long-term.

8 | Quiet time

Establishing a habit of quiet time each day is a great way to boost energy.

Allowing yourself a few minutes, or longer, away from the hustle and bustle every day can help you refocus your mind and reduce stress. Notice what comes up, honor your feelings, focus on something you feel grateful for, and engage in deep breathing exercises—all these activities can be facilitated in quiet time and lead to an overall reduction in fatigue or “brain fog” even when life is busy.

Taking time for yourself each day doesn’t have to be stressful or involve deep engagement with difficult emotions. Simply find a comfortable place to sit, set an intention to relax your body and mind, and follow your breath —it’s that simple. Aiming for even 10 minutes of dedicated quiet time each day will leave you feeling refreshed and re-energized.

Conclusion: How to Get Energy Naturally

There are a lot of factors that zap energy as we age, but there are also plenty of things we can do to boost energy levels naturally. Getting quality sleep, staying hydrated, and eating healthy foods are all great ways to naturally increase your energy.

What’s one thing you’re going to do this week to give yourself a little more pep in your step?

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4 thoughts on “How to Get Energy Naturally in Midlife: 8 Tips to Give You More Pep”

  1. Hi Candi. These are all great points, and I really think there is something to be said for staying active through mid-age and beyond. My experience from watching aging relatives slow down and become inactive, is that they have trouble sleeping at night because they don’t move enough during the day. Thank you for sharing more great information. xx

    1. Hi Christina, thanks for sharing your thoughts. I absolutely agree with you that if someone decides they’re now ‘old’, so they stop trying to take care of themselves, it becomes a reality. We have the power to influence our health, including energy level, if we will just embrace that philosophy and make wise choices! xo

  2. Time change to daylight savings time this coming Sat. It will be hard to adjust sleep and meal times. Hopefully keeping to a schedule will help.

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