Many women wake up feeling tired and stay that way all day. According to recent surveys, nearly half of women regularly wake up feeling exhausted, and over 80% say sleepiness affects their daily lives. Fatigue can come from many sources—sleep problems, diet, stress, or even undiagnosed health conditions.
To help you fight back against low energy, we asked health experts for their best tips. These simple changes can make a real difference.
1. Follow Your Body’s Sleep Needs
Dr. Kat Lederle, Sleep Therapist
Don’t try to force your sleep into a strict schedule. Instead, go to bed and wake up when your body feels ready. Healthy sleep helps your body heal, clears your brain, and builds willpower and focus. Let your natural sleep cycle guide you instead of fighting it.
2. Get Early Morning Sunlight
Hannah Alderson, Nutritionist and Hormone Expert
Start your day by stepping outside to get some sunlight. Morning light tells your body when to release melatonin later in the evening, helping you sleep better. Better sleep means better energy the next day. Eating foods rich in tryptophan—like oats, turkey, and pumpkin seeds—can also support melatonin and energy production.
3. Match Your Tasks to Your Energy
Nancy Best, Personal Trainer
Schedule your hardest tasks for when you feel most alert. If you’re a morning person, do your deep work early. If your energy comes later, save important tasks for the afternoon. Working with your natural energy peaks can help you stay focused and avoid burnout.
4. Connect with Nature
Nancy Trueman, Yoga Teacher
Walking barefoot on grass or soil—known as “earthing”—can lower stress hormones and help your body relax. Just 10 minutes a day on natural ground can improve your mood, focus, and energy. If going barefoot isn’t possible, place your hands on a tree or rock.
5. Track Your Menstrual Cycle
Dr. Andrea Maduro, Flo Health Advisor
Many women feel their lowest energy about a week before their period. This is due to hormone changes. Knowing this can help you plan lighter tasks during that time. To feel better, eat magnesium-rich foods like nuts, seeds, and whole grains. Gentle movement like yoga or a walk in the sun can also help lift your energy and mood.
6. Eat Before You Exercise
Miss Shazia Malik, Consultant Obstetrician
If you exercise in the morning, eat something small first. Women’s bodies respond differently than men’s, and fueling up before a workout can help you avoid mid-morning energy crashes. A snack with protein and healthy carbs works best.
7. Move After You Eat
Dr. Suzanne Hackenmiller, AllTrails Medical Advisor
A short walk after lunch can keep your energy steady through the afternoon. It helps with digestion and keeps blood sugar from spiking. Just 10-15 minutes of movement within 30 minutes of eating is enough to make a difference.
8. Boost Vitamin D
Dr. Shirin Lakhani, Women’s Health Specialist
Low vitamin D can make you feel sluggish. Since many people in cloudy climates don’t get enough sunlight, a supplement may help improve energy levels. Ask your doctor to check your levels if you often feel low on energy.
9. Rule Out Medical Issues
Dr. Angela Rai, General Practitioner
Sometimes tiredness is a sign of something more serious. Conditions like anaemia, thyroid disorders, or even sleep apnea can drain your energy. If your tiredness doesn’t improve with healthy habits, talk to your doctor.
Feeling constantly tired isn’t something you just have to live with. From better sleep habits to small changes in diet and movement, these expert tips can help you feel more awake and energized throughout the day. If your fatigue doesn’t improve, don’t hesitate to reach out to a medical professional.
