Exhausted all the time? Six expert-approved ways women can support their energy that go beyond “sleep more”

When you’re feeling low on energy—despite getting a full night's rest—it can be frustrating if someone says you just need to sleep more to feel replenished.

“The simplest advice misses what’s actually draining you—‘sleep more’ and ‘eat better’ are true but too vague to fix anything, and they ignore what’s really going on underneath,” says Dr Anna Cabeca, a triple board-certified OB-GYN and menopause expert.

Women’s energy levels can be affected by everything from diet to menstrual cycles and stress, so sometimes more shut-eye isn’t what you need.

Here are six other things that might help instead, according to women’s health specialists.

1. Track your energy levels

Cabeca says that keeping a simple log for at least two to three menstrual cycles can help you spot patterns in your energy levels—and eliminate anything that might be causing dips.

“Record your energy level on a scale of one to 10, along with sleep duration and quality, mood changes, stress level, bloating or other physical symptoms, menstrual flow if you menstruate, exercise, and what you ate that day.

“Then look for what consistently comes before your energy dips. Was it a high-stress day, poor sleep, heavier bleeding, certain foods, an intense workout, or a specific part of your cycle?”

Once you have this information, you can tweak your schedule and lifestyle accordingly.

“If intense workouts consistently leave you depleted during certain parts of your cycle, consider adjusting the intensity rather than pushing through,” says Cabeca.

2. See daylight at both ends of the day

A simple way to boost energy levels is to get outside shortly after you wake up and also around the time the sun goes down.

“Your body has an internal clock [known as the circadian rhythm] that helps regulate melatonin, cortisol, sleep, metabolism, and many other processes. When that rhythm is disrupted, simply spending more hours in bed may not resolve your fatigue,” says Cabeca.

“Here's what I'd do instead: start with light exposure. See the sunrise and sunset every day if you can.”

This will mean your body is exposed to bright light in the morning and softer light in the evening, which might help reset that internal clock.

3. Build your plate around steady energy

Fatigue can be a symptom of magnesium deficiency, says Cabeca, which might mean you need to adjust your diet.

“Leafy greens provide magnesium, which plays an important role in hundreds of biochemical reactions in the body, including those involved in energy production.”

The recommended daily intake of magnesium for women is 310 mg/day between the ages of 19 and 30 and 320 mg/day from age 31 onward. During pregnancy, the target rises to 350-360 mg/day.

Cabeca suggests adding spinach, Swiss chard, broccoli, edamame, okra and green peas to your plate to help increase your intake.

4. Close the gaps between meals

“Skipping meals or having long gaps between meals can make you feel more tired and more likely to reach for snacks or make unhealthy food choices throughout the day,” says registered dietitian Carlyne Remedios of JM Nutrition.

She explains that not eating at breakfast time can disrupt your appetite regulation, which might lead to overeating later in the day—in turn causing an energy dip.

It’s best to eat regular meals to avoid this, but make sure your dinner isn’t too late in the day.

“Eating too close to bedtime can affect how melatonin works and, therefore, affect sleep quality. It is also likely to leave you feeling sluggish the next day.”

5. Take the thirst test

Are you tired—or just thirsty? That’s the question to ask yourself, Remedios says.

“Sometimes dehydration can make you feel sluggish and tired. Before automatically reaching for another coffee, make sure you are adequately hydrated.”

6. Tweak your caffeine consumption

Remedios says some people find that drinking caffeine in the latter half of the day impacts their sleep quality.

“If you are someone who struggles to sleep, it’s better to stop caffeine earlier in the day.”

If coffee first thing also leaves you jittery, try having it later in the morning.

“Since caffeine is a stimulant, moving your morning cup of tea or coffee to a few hours after you wake up—instead of having it immediately after waking—when your cortisol levels naturally start to dip, may be a better option to avoid feeling overstimulated in the morning and experiencing crashes in the middle of the day.”

When to seek medical advice

While feeling exhausted and sluggish can be signs of fatigue, persistent low energy for two weeks or more should be discussed with your healthcare professional, says Dr Rupa Parmar, a women's health specialist and medical director of Midland Health.

“If anything else feels off, or you just want to make sense of your symptoms, it’s worth booking an appointment with your healthcare provider to discuss potential underlying conditions that may be causing your energy dips.”

Don’t ignore symptoms such as heart palpitations, shortness of breath, dizziness, unusually heavy menstrual bleeding, or significant cognitive or mood changes, adds Cabeca.

“Thyroid disorders, iron deficiency or anemia, sleep disorders, depression, and other medical conditions can sometimes look like ‘just hormones,’ so persistent fatigue deserves a proper evaluation.”