3 Reasons You’re So Tired in Your 40s (And What You Can Do to Fix It)

Apr 15

40-something woman who is fatigued and falling asleep at her desk.

Entering midlife can be exhausting. In our 20s, it felt like our energy was limitless– we could work a full day then be out all night and still make it up for an event the next morning. By our 30s, the fatigue of young kids & diving deeper into a career began to set in. Late night became less exciting, and any opportunity to sleep in was hard to refuse. Still, with a cup of coffee, and a bit of extra rest, everything seemed manageable. Enter our 40s: in a time that should be less stressful as kids become more independent and careers are more settled, many of us feel like hitting snooze more than ever before. Don’t worry— you aren’t having a midlife crisis. Feeling more tired in your 40s is normal, and there are things you can do to increase your energy levels instantly. First, let’s talk about what might be causing your fatigue.

Common Causes of Low Energy and Fatigue in Midlife

Hormone Imbalances

Low energy in midlife women can be due to multiple hormone issues, including estrogen dominance and low testosterone.

Estrogen dominance is a common condition that results from an imbalance between estrogen and progesterone, two hormones that help regulate a woman’s body. This imbalance causes too much estrogen in the body, which results in fatigue and lower energy levels.

While many of us believe that estrogen levels completely deplete as you approach menopause, it’s still possible to have too much estrogen, and in fact it commonly happens during the perimenopausal stage, which can last for years, as your estrogen levels go up and down like a rollercoaster. I have a whole post about estrogen dominance on Instagram that can be a great resource for you!

Aside from issues with estrogen, middle-aged women can also have fatigue caused by decreasing levels of testosterone. I know that when we think of low testosterone, we often think of middle-aged men, however, “low-T” can also affect women in their 40s.

Low testosterone in women can cause fatigue, sluggishness, and muscle weakness. Testosterone affects our mood and energy levels, and a deficiency will reduce your total energy level. Testosterone also impacts levels of serotonin and dopamine, which are neurotransmitters that regulate our mood and how vibrant we feel.

Chronic Stress

While you may not be dealing with the stress of raising young kids or starting your career anymore, we still have quite a bit of stress in our lives as we enter our 40s. Chronic stress can be particularly insidious for women as they enter midlife. With the responsibilities of career, family, and personal life, many women find themselves shouldering an overwhelming burden of pressure. As they navigate the challenges of balancing work and family, caring for aging parents, and confronting their health concerns, the constant strain can take a toll on both their physical and mental well-being.

This prolonged state of stress triggers a cascade of physiological responses, including elevated levels of stress hormones like cortisol, which can disrupt the body's natural rhythms and contribute to fatigue. Chronic stress triggers the adrenals to release more cortisol on an ongoing basis. When we suffer from a chronically high level of cortisol, that excess hormone exhausts our body by upregulating our HPA axis. This means that instead of having a burst of energy to survive a short-term threat, we are drained and exhausted.

Stress and fatigue create a downward spiral. Worries and anxiety from chronic stress can make it difficult to fall asleep. Chronic stress also worsens chronic pain and also impairs your immune system which makes you vulnerable to infections — which also zaps your energy.

Mitochondrial Dysfunction

Your mitochondria are located within the cells of your body. They are “energy powerhouses” playing a key role in your metabolism. If your mitochondria become dysfunctional, you’ll be starved of fuel at the cellular level. What does this mean? You won’t have enough energy to do the things you normally would.

Some causes of mitochondrial dysfunction include:

a poor diet deficient in vitamins and minerals, especially B vitamins.

a sedentary lifestyle (muscles contain the most mitochondria, and when we’re sedentary and not maintaining muscle mass, we have fewer mitochondria)

chronic inflammation

circadian rhythm dysfunction (eg. shift work, jet lag)

I know what you’re thinking: Okay, I know what might be causing my issues, but how can I get my energy back? I’ve got 5 solutions for you:

5 Natural Solutions for Boosting Your Energy

1. Stay hydrated

Water can help you prevent dehydration and fatigue. Even the beginning stages of dehydration can leave you feeling tired and weak. It's important to drink water throughout the day and ensure you're getting enough.

2. Exercise/Increase Your Activity Level

Being motivated to exercise when you're tired might be challenging, but the lasting energy boost you'll experience makes it worthwhile. Exercise elevates your heart rate and enhances blood flow, allowing your body to receive more nutrients and oxygen. This directly influences your energy levels, making you feel better. It's not essential to engage in vigorous or intense workouts; even slower and calmer exercises like walking or yoga can effectively boost your energy levels.

3. Manage the blood sugar rollercoaster.

Use methods such as increasing your protein intake, avoiding added sugar and processed carbohydrates, increasing healthy fats, and eating meals rich in fiber. Eating this way will allow your body to maintain a steady blood sugar level will help naturally raise your energy levels. If you’re not sure where to start when it comes to changing your eating habits, check out my free nutrition guide for women in their 30s, 40s, and 50s: Essential Foods for Perimenopause and Beyond.

4. Add small breaks to your day.

Working without breaks can lead to fatigue. Short breaks scattered throughout your day can help you fight stress and re-energize. These breaks can last a few minutes or 10 minutes. Set an alarm if needed to help you remember to take a break.

5. Avoid Alcohol

Alcohol can contribute to fatigue and dehydration, so you may want to avoid it. In addition, alcohol can disrupt your normal sleep schedule and make it more difficult for you to get a good night's sleep.

The forty-something fatigue is no joke, but, thankfully, it is manageable. Natural methods can help you increase your energy levels without relying on caffeine or medications. Hopefully, you found these tips useful & you’ll enjoy fewer days lagging from a lack of energy.

Until Next Time—

Hi! I’m Carolyn

I’m a registered dietitian-nutritionist and certified health coach who specializes in women’s health and mindful eating. I am passionate about helping people discover the best ways to fuel their unique bodies to feel better physically and mentally.

I would love to help you on your path to optimal health!

Check out my coaching services or schedule a discovery call with me today!