Last week, we talked about the bone-deep, brain-foggy, soul-sapping fatigue that hits in midlife, especially when hormones start doing the cha-cha. (Spoiler alert: It’s not just you, and no, you’re not lazy.)
This week, let’s talk about what actually helps. No magic bullets, no “just get more sleep!” nonsense. Just doable, nourishing habits that might take you from “I can’t even” to “Okay, I’ve got this.”
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1. Start with Food That Loves You Back
What you eat can make or break your energy levels.
Try this:
- Protein at every meal – Think eggs, Greek yogurt, beans, chicken, tofu. Protein helps stabilize blood sugar and supports hormone balance.
- Ditch the sugar rollercoaster – That mid-afternoon cookie gives a short-lived high and a hard crash.
- Add magnesium-rich foods – Leafy greens, pumpkin seeds, dark chocolate (bless), and legumes. Magnesium supports sleep, energy production, and mood.
- Stay hydrated – Even mild dehydration can make you feel more sluggish. Add a squeeze of lemon or a splash of electrolytes if water bores you.
🔥 Hot tip: Keep snacks on hand that won’t sabotage you. Items like nuts, hard-boiled eggs, or hummus and veggies beat vending machine regret.
2. Move Your Body (Even If It’s Just a Wiggle)
Yes, exercise helps, but the goal isn’t to burn yourself out more, it’s to gently boost energy and reduce stress.
Try this:
- Short walks – Especially after meals to support blood sugar. Nat especially loves calming nature walks. They regenerate her spirits and help her feel a little refreshed.
- Stretching or yoga – Releases tension, improves sleep.
- Strength training – Just twice a week helps balance hormones and fight fatigue long-term.
💪 Zero guilt zone: If all you can manage is a five-minute dance party in your kitchen, that counts.
3. Prioritize Sleep (and Make Peace with the Struggle)
Sleep in midlife is… complicated. But good sleep hygiene can help you get more of the good stuff.
Try this:
- Go to bed and wake up at the same time daily – Yes, even on weekends.
- No screens an hour before bed – Try reading, a bath, or journaling instead. This can be a tough habit to break, but finding a great author you love (I can recommend a few!), adding ambience to your bath routine or choosing a journal that matches your personality can help make the new habit more attractive.
- Limit alcohol and caffeine – Especially in the afternoon/evening. Stash Tea makes great herbal teas! I especially love the peppermint tea 🙂
- Cool, dark bedroom – Blackout curtains and a fan can work wonders.
🌙 Bonus idea: Try a magnesium supplement or herbal teas like chamomile or lemon balm. We shared our favourite magnesium pick in another blog post. It’s worth a peek – read it here!
4. Cut the Mental Clutter
Fatigue isn’t just physical. Mental overload can be just as draining.
Try this:
- Write it down – Get your to-do list out of your head and onto paper.
- Say no more often – You don’t have to be everything to everyone. This is hard, especially if you’re a people-pleaser, but it’s worth it – trust me.
- Schedule rest – Block time on your calendar to do nothing.
🧠 Permission slip: Rest is productive. Repeat after us: Rest is productive.
5. Practice Nervous System Regulation
Chronic fatigue is often tied to stress overload.
Try this:
- Box breathing or 4-7-8 breathing
- Cold water splashes to the face
- Legs up the wall pose for 5–10 minutes
- Tapping (EFT) or gentle acupressure
💆♀️ Think of it as emotional laundry: Clear it out, don’t stuff it in.
6. Check In with Your Doc
If fatigue is unrelenting, get labs done. Low iron, thyroid issues, B12 deficiency, or perimenopausal hormone changes might be at play, and treatable.
Disclaimer:
We’re all about sharing what’s worked for us, but when it comes to supplements, it’s always best to check in with your healthcare provider first. Everyone’s body (and meds) are different, so before adding anything new to your routine, make sure it’s the right fit for you. Our goal is to spark ideas, not replace professional advice—your health comes first! 💛
Final Thoughts
You’re not weak, broken, or lazy. You’re navigating a phase of life that requires more care, not more hustle. Fatigue in midlife is real, but it doesn’t have to own you. Start with small shifts. Celebrate the wins (even the tiny ones). And remember, naps are self-care, not surrender.
Feeling the same and have tips to share? Please leave a comment! We’d love to hear from you.
📌 Written by Sylvie
💬 Sharing my journey to learn, laugh, and grow on Peri Lane.