Why You’re Always Tired: Common Energy Drains and How to Fix Them
Feeling tired all the time is a common complaint, especially for busy women juggling multiple responsibilities. Let’s break down the most common energy drains and give you practical, solutions for each one.
1. Poor Sleep Quality and Inconsistent Sleep Habits
• What’s Happening: Lack of deep, restorative sleep affects hormone regulation, energy production, and overall health.
To fix it:
• Stick to a consistent sleep schedule (even on weekends). I recommend getting to bed before 10:30 & getting at least 7 hours of sleep. If you notice you are going to bed late and not getting 7 hours of deep restful sleep, try to go to bed 30 min earlier each night.
• Create a calming nighttime routine (e.g., dimming lights, limiting screen time, and using relaxing activities like journaling, breath work, reading a book, warm tea, etc).
• Optimize your sleep environment by keeping the room cool, dark, and quiet.
2. Blood Sugar Imbalances
• What’s Happening: Eating too many processed carbs or skipping meals can cause energy crashes due to fluctuating blood sugar levels.
To fix it:
• Focus on balanced meals with protein, healthy fats, and fiber.
• Avoid sugary snacks and refined carbs; opt for whole foods instead.
• Try eating every 3–4 hours to maintain stable energy levels.
3. Hormonal Changes and Imbalances
• What’s Happening: Hormonal shifts during midlife (like perimenopause or menopause) can lead to fatigue, brain fog, and low energy.
To fix it:
• Incorporate foods that support hormone balance, such as cruciferous vegetables, omega-3-rich foods, and seeds.
• Stay active with strength training and walking to boost energy naturally.
• Consider working with a healthcare provider to evaluate hormone levels or run a dutch test with me.
4. Chronic Stress and Mental Fatigue
• What’s Happening: Ongoing stress keeps cortisol levels high, draining your energy reserves and causing burnout.
To fix it:
• Practice daily stress management techniques like deep breathing, meditation, or yoga.
• Set boundaries around your time and energy to avoid overcommitting.
• Take short mental breaks throughout the day to reset.
5. Nutrient Deficiencies
• What’s Happening: Deficiencies in key nutrients like iron, vitamin D, magnesium, and B vitamins can lead to low energy levels.
To fix it:
• Eat a nutrient-dense diet with plenty of leafy greens, lean proteins, nuts, seeds, and whole grains.
• Consider getting a blood test to check for deficiencies.
• Supplement as needed.
6. Sedentary Lifestyle
• What’s Happening: Sitting for long periods reduces circulation and energy levels, making you feel more tired.
To fix it:
• Incorporate movement throughout your day, such as short walks, stretches, or even standing while working.
• Aim for at least 150 minutes of moderate exercise per week. If you need a plan let’s get strong together!
• Include activities that boost endorphins, like dancing or swimming.
Reflect
What areas do you need assistance with? What habits do you need to implement or replace?
