As we navigate life beyond 40, many of us grapple with a universal challenge: low energy. Do you often wake up feeling more tired than when you went to bed or hit that dreaded afternoon slump? You’re not alone. But the good news? There are specific wellness habits that can help you reclaim your vitality and feel more energised every day. Let’s look into five game-changing habits that will leave you feeling revitalised.

1. Prioritise Quality Sleep: The Foundation of Energy – A Key Wellness Habit for Women Over 40

We all know that sleep is essential, but are you truly prioritising it? Like many women over 40, I’ve struggled with disrupted sleep due to hormonal changes, particularly high cortisol levels at night. Cortisol, the stress hormone, should naturally decrease in the evening to prepare our bodies for rest. But when it stays elevated, it can leave you feeling wired when you should be winding down. This is why wellness habits for women over 40, like developing a consistent sleep routine, are crucial to improving rest and managing cortisol levels effectively.

This is where a solid bedtime routine can make all the difference. By creating a relaxing evening ritual, you can signal to your body that it’s time to unwind, helping to reduce cortisol levels and prepare for a more restful sleep. Think about dimming the lights, avoiding screens for at least an hour before bed, and trying a calming herbal tea like chamomile or valerian. Studies have shown that such practices can improve sleep quality by up to 30%, helping you wake up feeling more refreshed. And remember, your body is not asking for a luxury; it’s demanding a necessity.

2. Fuel Your Body with Nutrient-Rich Foods

Have you ever wondered how much your diet is affecting your energy levels? What you put into your body has a direct impact on how you feel throughout the day. After 40, it’s more important than ever to focus on nutrient-dense foods that fuel rather than drain you.

Think leafy greens, vibrant fruits, and lean proteins like salmon and chicken. These foods are packed with vitamins and minerals that can stabilise your blood sugar levels, preventing those energy crashes we dread. According to the British Nutrition Foundation, a balanced diet rich in omega-3 fatty acids (found in fish) and complex carbohydrates (like whole grains) can significantly enhance mental clarity and reduce fatigue. Next time you reach for that sugary snack, ask yourself—will this fuel me, or drain me?

3. Stay Active, Even When You Don’t Feel Like It

It’s a paradox, isn’t it? When you’re feeling low on energy, the last thing you want to do is exercise. But did you know that even light physical activity can boost your energy levels? The trick is to find a routine that feels less like a chore and more like a joyful part of your day.

Consider activities like a brisk 20-minute walk, a gentle yoga session, or even dancing around your living room to your favourite songs. The NHS recommends at least 150 minutes of moderate exercise per week for adults, and the benefits go beyond just weight management. Exercise increases the production of endorphins, those “feel-good” chemicals, making you feel more alert and vibrant. So, the next time you’re tempted to skip a walk, remind yourself of this: movement is medicine.

4. Manage Stress with Mindfulness

Have you ever felt utterly drained after a stressful day? Stress is a silent energy thief, especially as we age. Our bodies respond to stress by releasing cortisol, a hormone that, in excess, can leave us feeling mentally and physically exhausted.

But here’s the silver lining: mindfulness practices like meditation, deep breathing, and journaling can significantly reduce stress levels. A study by the University of Oxford found that practising mindfulness for just 10 minutes a day can lower cortisol levels by up to 25%, helping you feel calmer and more focused. Why not try it right now? Close your eyes, take a few deep breaths, and let the tension melt away. Notice the difference?

5. Hydrate Like Your Life Depends on It (Because It Does)

How often do you reach for a glass of water throughout the day? Many of us don’t realise that even mild dehydration can sap our energy levels and leave us feeling sluggish. In fact, according to the British Dietetic Association, just a 2% drop in hydration levels can lead to a noticeable decrease in energy and cognitive function.

The solution is simple: aim to drink at least 8 glasses of water a day, and more if you’re active. Carry a reusable water bottle with you as a reminder, and infuse your water with fresh lemon or cucumber slices if you need a bit of flavour. Not a fan of cold water? Herbal teas are another fantastic way to stay hydrated while enjoying a warm, comforting drink.

Conclusion: A More Energised You Awaits

Imagine waking up each day with a sense of renewed energy, ready to tackle whatever comes your way. By incorporating these five wellness habits into your daily routine, you can transform not only your energy levels but your overall sense of wellbeing. Remember, it’s never too late to start taking care of yourself.

So, which habit will you try first? Will you prioritise sleep, start a morning walk, or maybe try a few minutes of mindfulness? The choice is yours, and each step you take brings you closer to the vibrant, energised life you deserve. Let’s embrace this journey together—because feeling your best doesn’t stop at 40; it begins there.