6 gentle tips for exhausted women
I once attended a yoga workshop where everyone just lay down in the dark under blankets while the teacher played music. That was it—no poses, no talking, just rest. The room was full, the class was sold out. And it struck me: so many women paid money just to be given permission to stop.
Lately, I’ve noticed a pattern. When I ask women how they are, the answer is almost always, “I’m good. Tired, but good.” We are all so tired.
It might be a cold that won’t shift, a toddler who won't sleep, work stress, an aging parent, rising house prices, or just the constant buzz of anxiety about the world (hello, Donald). And if you’re in your 40s or 50s, there’s a good chance you’re also riding the rollercoaster of perimenopause or menopause. The hormone fluctuations alone can make you feel like you're wading through mud.
When you're this worn out, even small lifestyle changes can feel impossible. So here are six gentle, realistic ways to care for yourself when you're running on empty.
1. Prioritise Rest (Yes, Even Before the Dishes)
We all know rest is important, but most of us don’t actually do it. If you're waking up tired, dragging yourself through the day, or feeling foggy all the time—your body is waving a big red flag. Pick one night a week where you go to bed super early (like 8pm early). If you’re really depleted, make it several nights in a row. It’s not lazy—it’s necessary.
2. Delay Your Coffee
Caffeine first thing can mess with your natural energy rhythms by disrupting your cortisol levels. Try waiting 2–3 hours after waking before your first coffee. It allows your body to do what it’s meant to do naturally. Drink water or herbal tea in the meantime—it might be rough for a few days, but your energy (and mood) may improve more than you expect.
3. Hydrate, Hydrate, Hydrate
Dehydration is one of the most overlooked causes of tiredness—and coffee doesn’t help (sorry). Sip water throughout the day. Keep a bottle nearby. Sometimes, a big glass of water can feel like a mini nap in a glass.
4. Keep Your Blood Sugar Steady
Tiredness often comes from not eating enough or letting your blood sugar crash. If you're running around all day, it's easy to forget to eat. Stock up on quick, nourishing snacks like bananas, boiled eggs, nuts, or apple slices with nut butter. Think of them as little energy lifelines.
5. Find Micro-Moments of Rest
You might not get a full nap, but you can sneak in small pauses. Waiting at the traffic lights? Take a deep breath. Standing in a queue? Soften your shoulders. Before starting the next task, sit for two minutes with your eyes closed. These tiny moments really do add up.
6. Give Yourself Permission to Do Less
Not everything has to be done today. Really. The pressure to keep going, keep saying yes, keep doing—it’s often rooted in fear or habit. Start asking yourself gently: What if I didn’t do that thing today? What if I said no? The world won't fall apart, but you might start to feel a little more whole.
Just One Step at a Time
If you’re feeling stretched thin, you’re not alone. These tips aren’t about a major life overhaul—they’re about small, kind steps back to yourself. Pick one. Try it this week. Let it be enough. You deserve rest, not because you’ve earned it, but because you’re human—and tired is not your natural state.
