Why Am I So Tired in My 40s? Common Reasons Women Have Less Energy

One of the changes I've noticed in my 40s is that my energy isn't always as predictable as it used to be.

There are afternoons when I really feel like I need a nap.

And then, strangely enough, bedtime comes and sometimes I have the opposite problem: I have a hard time falling asleep.

I've also started experiencing some of the changes that can come with perimenopause, including sweating at night. If you've ever woken up hot and uncomfortable in the middle of the night, you know that even if you technically spent enough hours in bed, you may not feel very rested the next day.

I've found several things that personally help me. An evening walk before bedtime. A hot bath or shower. Finishing dinner earlier. Sometimes melatonin. I also pay attention to what I drink for energy during the day.

But I've also learned that feeling tired in your 40s isn't something we should automatically dismiss with:

“Well, I'm getting older.”

There are many reasons a woman might have less energy in her 40s, and sometimes it's worth looking a little deeper.

Why Do I Feel So Tired in My 40s?

There isn't one answer.

Fatigue can come from something as simple as not sleeping enough or having too much stress. But persistent fatigue can also be associated with sleep disorders, iron deficiency or anemia, thyroid problems, certain medications, depression, anxiety and a number of other medical conditions.

And then there's something many women begin experiencing around this time:

perimenopause.

Perimenopause is the transition leading up to menopause. It often begins sometime in a woman's 40s, although it can start earlier or later. Hormone levels fluctuate during this period, and symptoms can include hot flashes, night sweats and problems sleeping.

For me, sleep seems to be an important part of the energy equation.

Sometimes the Problem Isn't How Long You're in Bed

You can spend eight hours in bed without getting eight hours of good sleep.

That's something I've become much more aware of.

I can feel tired enough during the afternoon that I want a nap, yet later have difficulty actually falling asleep.

Then there are the nights when sweating makes sleep uncomfortable.

Sleep problems are common during perimenopause. Women may have difficulty falling asleep, staying asleep or waking too early. Night sweats can also wake you during the night and contribute to feeling tired or sluggish the following day.

So if your energy has changed in your 40s, I think sleep is one of the first things worth paying attention to.

Not just:

How many hours was I in bed?

But:

How well did I actually sleep?

My Evening Walk Helps Me Wind Down

One of the simplest things that helps me is taking a walk in the evening before bedtime.

I like this for several reasons.

It gets me moving after the day. It gets me away from whatever I've been working on. And for me, it helps create that transition between a busy day and going to sleep.

I don't turn it into a hard workout.

It's a walk.

That's it.

Regular physical activity is part of healthy sleep habits, although vigorous exercise immediately before bedtime may not work well for everyone.

For me, an evening walk feels completely different from an intense workout.

It helps me slow down.

And it reinforces something I keep coming back to throughout this website:

Taking care of yourself doesn't always have to be complicated.

Sometimes it's just going outside and walking.

A Hot Bath or Shower Is Another Part of My Routine

Another thing I personally find helpful is taking a hot bath or shower in the evening.

For me, it's relaxing.

Again, I'm not claiming that taking a hot shower is going to solve insomnia or eliminate perimenopause symptoms.

It's simply one of the signals I give myself that the day is ending.

When you're working, taking care of your home, thinking about children, answering messages and mentally going through everything you still need to do tomorrow, sometimes your body is in bed while your brain is still very much in the middle of the day.

Creating a little transition helps me.

I Try Not to Eat Right Before Bed

Another thing that works well for me is finishing dinner early.

I often try not to eat after 6 p.m., or at minimum I try to finish eating about three hours before I go to bed.

That's my personal routine, not a rule that every woman needs to stop eating at 6 p.m.

Your schedule may be completely different from mine.

The part I think is more useful is avoiding a large meal immediately before going to sleep. ACOG includes avoiding large meals close to bedtime among its self care recommendations for better sleep.

For me, I simply feel better going to bed when I've had some time between dinner and sleep.

I Sometimes Use Melatonin

Melatonin is another thing I personally use when I'm having difficulty falling asleep.

But this is one area where I want to make an important distinction:

Something I use personally isn't automatically something every reader should take.

Melatonin may modestly help some people fall asleep sooner, but evidence doesn't show that it improves every aspect of insomnia. Its long term safety also hasn't been established as clearly as its short term use. Supplements can interact with medications, and actual amounts in some products may differ from what the label says.

So I'm comfortable telling you that I use melatonin.

I'm not comfortable telling every woman reading this that she needs it.

If you're considering using it regularly, especially if you take medications or have medical conditions, that's something worth discussing with your healthcare professional.

What I Drink in the Morning Has Changed Too

Coffee is almost synonymous with morning energy.

And I enjoy the idea of that morning boost as much as anyone.

But I've noticed something interesting for myself.

Sometimes instead of starting my morning with coffee, I make a fresh green juice.

My combination is very simple:

Apple

Cucumber

Lemon

Celery

Romaine lettuce

When I drink this first thing in the morning, I personally feel like it gives me a boost of energy.

I want to emphasize the word personally.

I'm not saying green juice has been proven to give women over 40 more energy than coffee.

I'm also not saying everyone should replace coffee with juice.

I simply notice that I feel good when I start my morning this way.

And I enjoy it.

If you're new to making juice, you can also read my Juicing for Beginners: How to Start, What to Juice and Easy Recipes to Try article.

Green Juice Isn't a Treatment for Fatigue

This distinction is important.

If you're consistently exhausted, making green juice isn't a substitute for figuring out why.

Fresh juice can provide fluid and nutrients from the fruits and vegetables used to make it, but juicing also removes much of the fiber containing pulp.

That's why I don't consider juice a replacement for whole fruits and vegetables or regular meals.

I simply enjoy it as part of my routine.

And if you're wondering whether juice or a smoothie makes more sense for you, I explain the differences in Juicing vs. Smoothies: Which Is Better for You?

Matcha Helps Me Through the Afternoon

My other energy habit is matcha.

Sometimes I'll have a matcha drink in the afternoon, and I find that it helps keep me going.

But there's an interesting catch.

Matcha contains caffeine.

And caffeine can interfere with sleep, particularly when consumed later in the day. Research has found that substantial caffeine intake can affect sleep even when consumed hours before bedtime.

So this is something I'm conscious of because I'm already someone who can have trouble falling asleep.

There's a balance.

Something can help you feel alert at 3 p.m. and potentially make it harder to sleep later if you're sensitive to caffeine or drink it too late.

Everyone metabolizes and responds to caffeine somewhat differently, so it's worth paying attention to your own pattern.

If you continually need more caffeine to make it through the day and then can't sleep at night, you can easily create a cycle:

Tired → caffeine → difficulty sleeping → tired again tomorrow.

Sometimes the answer isn't another cup.

Is Perimenopause Making Me Tired?

It can certainly be part of the picture.

Perimenopause can bring hot flashes, night sweats and changes in sleep. Those nighttime symptoms can leave you feeling less rested during the day.

I've experienced some of that myself.

But I wouldn't assume that every tired woman in her 40s is tired because of perimenopause.

That's where wellness advice can become misleading.

You're 43 and tired?

Hormones.

You're 47 and gaining weight?

Hormones.

You can't sleep?

Hormones.

Sometimes hormones may absolutely be involved.

Sometimes something else is going on.

And sometimes several things are happening at the same time.

Iron Is Another Thing Women Should Know About

Iron deficiency and iron deficiency anemia can cause fatigue.

This can be especially relevant for women who are still menstruating, particularly if periods have become heavy.

But I don't recommend seeing the word “iron” and immediately buying a supplement.

If persistent fatigue makes you wonder whether you're iron deficient, that's something you can discuss with your healthcare professional and test when appropriate.

I much prefer finding out what your body actually needs instead of taking a collection of supplements because someone online said women over 40 need them.

Don't Forget About Your Thyroid

Thyroid conditions can also cause fatigue.

Again, this isn't something you can diagnose based on a blog article.

The reason I mention it is because I don't want women to automatically dismiss ongoing exhaustion as normal aging.

If you're sleeping, eating reasonably well and trying to take care of yourself but still feel unusually exhausted, it's reasonable to talk with your healthcare professional about what could be contributing.

Sometimes You're Tired Because You're Doing Too Much

Not every explanation needs to be medical.

Sometimes life is exhausting.

Work.

Children.

Housework.

Appointments.

Relationships.

Financial responsibilities.

Helping family members.

Trying to exercise.

Trying to eat well.

Trying to take care of your skin.

Trying to answer everyone who needs something from you.

And somehow we're supposed to do all of that while remaining calm, energetic and perfectly rested.

Sometimes your body may simply be telling you:

I need rest.

I think we should be able to acknowledge that without feeling guilty about it.

If I need an afternoon nap sometimes, I take one when I can.

That doesn't mean I've failed at healthy living.

Rest is part of taking care of yourself too.

Movement Can Help, Even When You Don't Feel Like Moving

This can sound contradictory.

You're tired, and someone tells you to exercise.

Wonderful.

But staying physically active is still an important part of overall health, and I find that movement often makes me feel better than sitting all day.

That doesn't mean you need an exhausting workout.

Take a walk.

Get outside.

Do something you enjoy.

Play a sport.

Work on maintaining your strength.

I've written more about this in How to Stay Fit After 40: Simple Ways to Stay Strong and Active.

And because maintaining muscle becomes increasingly important as we age, you can also read Strength Training for Women Over 40: How to Start and Get Stronger.

Don't Try to Fix Every Afternoon Crash With Coffee

Coffee isn't the enemy.

Matcha isn't the enemy either.

I use caffeine myself.

But I think there's value in occasionally asking:

Why am I this tired?

Did I sleep poorly?

Did night sweats wake me?

Have I eaten enough?

Have I been sitting in front of a computer all day?

Am I stressed?

Do I need to move?

Do I actually need a little rest?

Or has this been happening so consistently that I should talk with my doctor?

Caffeine can make us feel more alert.

It can't tell us why we were tired in the first place.

How I Try to Have More Energy After 40

For me, there isn't one magic solution.

It's several small things.

I try to move my body regularly.

I like an evening walk.

I sometimes take a hot bath or shower before bed.

I try to finish eating several hours before I sleep.

I sometimes use melatonin.

Some mornings I choose my green juice instead of coffee.

Sometimes I use matcha for an afternoon boost.

And yes, sometimes I need a nap.

None of these things makes me immune to being tired.

They're simply habits I've found helpful while learning how my body is changing.

When Is Tiredness Worth Talking to Your Doctor About?

This is probably the most important section of this article.

Being tired occasionally is normal.

Being exhausted all the time is different.

MedlinePlus recommends contacting a healthcare professional if fatigue has lasted for weeks. Fatigue that isn't relieved by adequate sleep, good nutrition or lower stress can warrant evaluation because there are many possible underlying causes.

Persistent fatigue can be associated with anemia or iron deficiency, thyroid conditions, sleep apnea and other sleep disorders, medications, depression, anxiety and many other conditions.

Night sweats also deserve medical attention when they're regular, interrupt sleep or occur with symptoms such as fever, unexplained weight loss, localized pain, cough or other concerning changes.

You don't need to diagnose yourself.

That's the point.

Sometimes the smartest thing you can do is ask.

My Final Thoughts

I don't have exactly the same energy I had when I was younger.

My sleep has changed.

Sometimes I'm tired in the afternoon.

Sometimes I need a nap.

Sometimes I have trouble falling asleep at night.

And I'm experiencing changes that seem to be part of perimenopause, including sweating at night.

I'm learning what helps me.

An evening walk.

A hot shower or bath.

Not eating too close to bedtime.

Green juice in the morning.

Matcha when I need a little afternoon boost.

And sometimes simply allowing myself to rest.

But I also don't want to blame everything on getting older.

Being in your 40s doesn't mean you're supposed to feel exhausted all the time.

Pay attention to your body.

Take care of the basics.

Notice what makes you feel better and what makes you feel worse.

And if something doesn't feel right, don't automatically assume it's just your age.

Getting older means our bodies change.

It doesn't mean we stop listening to them.

This article shares my personal experience and is for general educational purposes. It isn't medical advice or a diagnosis. Persistent or unexplained fatigue, significant sleep problems, frequent night sweats or other concerning symptoms should be discussed with an appropriate healthcare professional.