Do you feel like you’re running on empty more often than not? You’re not alone! Many women in their 40s, 50s, and 60s experience dips in energy that seem to come out of nowhere. While a cup of coffee or a sugary snack might give you a quick fix, it usually leaves you crashing soon after.

The good news? There are plenty of natural, simple ways to lift your energy and keep it steady throughout the day. Let’s break it down into three easy-to-follow areas: small habit changes, environmental tweaks, and nourishing your body the right way.

Small Habit Shifts with Big Payoffs

Make Sleep a Non-Negotiable

We all know sleep is important, but it’s easy to let it slip down the priority list. Quality sleep is your body’s best natural energy booster. Aim for 7–8 hours a night and try sticking to a regular bedtime, even on weekends. Create a calming bedtime routine: dim the lights, turn off screens an hour before bed, and maybe sip some chamomile tea to wind down.

Move to Get Your Groove Back

It might feel counterintuitive, but getting up and moving when you’re tired is one of the best ways to snap out of a slump. Even a 10-minute walk around the block can work wonders. Love to dance? Turn up your favorite song and have a mini dance party in your living room—yes, it counts as exercise and it’s fun!

Breathe New Life Into Your Day

Deep breathing doesn’t just calm you down—it also recharges your energy. Try this simple technique: breathe in deeply through your nose for a count of 4, hold for 4, and exhale through your mouth for 6. Repeat a few times and feel the difference.

Break Up Your Day to Stay Fresh

Working (or even relaxing) in long stretches can drain your mental energy. Take mini-breaks every hour or so to reset your mind. A quick stretch, a phone call to a friend, or simply stepping away from your task for five minutes can keep you feeling refreshed.

Refresh Your Environment for a Natural Lift

Let the Sunshine In

Natural light is a powerful mood and energy booster. Open those blinds first thing in the morning and, if possible, spend some time outside every day. Even on cloudy days, natural light can make a difference.

Hydrate, Hydrate, Hydrate!

It’s surprisingly easy to become dehydrated, and when you do, fatigue is one of the first signs. Aim for at least eight glasses of water a day. Not a fan of plain water? Jazz it up with slices of lemon, cucumber, or berries. Herbal teas are another great option.

Get Outside: Nature’s Energy Boost

A breath of fresh air really can work wonders. Whether it’s a stroll in the park, gardening, or just sitting on your porch, spending time outdoors helps clear your mind and revive your energy.

Nourish Your Body from the Inside Out

Smart Snacking for Steady Energy

The food you eat has a huge impact on your energy levels. Instead of reaching for sugary snacks, opt for protein-rich and fiber-filled options like almonds, Greek yogurt, or crunchy veggie sticks with hummus. These keep your blood sugar steady and help you avoid energy crashes.

Herbal & Vitamin Helpers

Certain vitamins and supplements can support your natural energy levels. B12, iron, and ginseng are popular choices, especially for women over 40. Always chat with your doctor before adding anything new to your routine, just to be safe.

Power Up with Whole Foods

Meals that balance protein, whole grains, and leafy greens provide long-lasting fuel. Think grilled chicken with quinoa and a spinach salad, or a hearty vegetable stir-fry. These meals keep your body nourished and your energy levels steady.

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You don’t have to overhaul your life to feel more energetic. Start by picking one new habit from each section and see how it works for you. Small, natural changes really can lead to big improvements over time—and before you know it, you’ll be bouncing through your day with more pep in your step!

Related: Skincare 101: How to Build a Skincare Routine That Actually Works