Women and Midlife Fatigue: What Is Going On (and is alcohol making it worse)?

You may have asked yourself: Why am I constantly tired? Why does midlife feel like a fog of fatigue? And is alcohol making it worse? The answer is: Yes, alcohol makes midlife fatigue worse by impacting our sleep, hormones and overall wellbeing and vitality. In a nasty cycle, when fatigue becomes overwhelming, many of us turn to alcohol to cope and ‘lift’ our energy and mood. Alcohol then worsens the fatigue and creates a cycle of dependence. Understanding the connection between midlife fatigue and alcohol is crucial for managing both effectively.

The Link Between Midlife Fatigue and Alcohol

Midlife fatigue can be caused by a variety of factors, including hormonal changes, stress, poor sleep, and lifestyle factors. During perimenopause and menopause, fluctuations in estrogen and progesterone levels can lead to disrupted sleep patterns and increased stress, both of which contribute to fatigue. The physical symptoms of menopause, such as hot flashes and night sweats, can also disrupt sleep and leave us feeling tired during the day.

Alcohol may seem like a quick fix for fatigue, as it can initially provide a boost in mood and energy. Alcohol causes an initial lift but then a slump which can make us feel drowsy and ready for sleep. But sedation is not restorative sleep. Alcohol disrupts the quality of our sleep, leading to more frequent awakenings and a less restful sleep overall.

This can worsen fatigue over time and create a cycle of dependence, as women may turn to alcohol more frequently to ‘take the edge off’ and manage their fatigue. It’s a nasty cycle that can go on, and on. For years I would say “I’m not hungover, I’m just tired.” Studies show drinking alcohol within three hours of sleep plays havoc with our sleep cycle. We simply don’t get enough of the deeply restorative sleep we need. So even one drink can impact your sleep cycle and while you may not feel hungover the next day, you will feel tired.

Tips for Managing Midlife Fatigue

1.     Prioritise Sleep

Establish a regular sleep schedule and create a relaxing bedtime routine to improve sleep quality. Avoiding caffeine and screens before bed can also help us fall asleep more easily.

2.     Stay Active

Regular movement can help boost energy levels and improve overall wellbeing. Aim for at least 30 minutes of moderate exercise most days of the week, like walking, yoga, or swimming.

3.     Eat a Balanced Diet

A healthy diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain energy levels throughout the day. Avoiding sugary snacks and processed foods can prevent energy crashes.

4.     Manage Stress

Practice healthy stress-reducing techniques such as meditation, deep breathing, or yoga to help manage stress and prevent fatigue. Finding healthy outlets for stress, such as talking to a friend or engaging in a hobby, can also help.

5.     Stay Hydrated

Dehydration can contribute to feelings of fatigue, so it's important to drink plenty of water throughout the day. Limiting caffeine, which can dehydrate the body, can also help maintain hydration levels.

6.     Get your iron levels checked

Estimates show 15% of Australian women are iron deficient. At midlife, it’s important to add more iron into your diet and take an iron supplement. Iron deficiency may appear as fatigue, feeling out of breath walking upstairs, or frequent infections.

7.     Consider Supplements

Some supplements may help support energy levels and reduce fatigue during midlife. These include:

• Vitamin D: Many women are deficient in vitamin D, which can contribute to fatigue. Taking a vitamin D supplement or spending time outdoors in the sun can help maintain adequate levels.

• B vitamins: B vitamins play a crucial role in energy production. Taking a B complex supplement or eating foods rich in B vitamins, such as leafy greens, whole grains, and lean proteins, can help support energy levels.

• Magnesium: Magnesium deficiency is common and can contribute to fatigue. Taking a magnesium supplement or eating magnesium-rich foods like nuts, seeds, and leafy greens can help maintain optimal levels.
  
  

8.     Stay away from sugar

Sugar, like alcohol, gives us a big dollop of dopamine but it then spikes cortisol – the stress hormone. When we eat sugar, we disrupt our hormone balance (and sleep) and are extra prone to fatigue.

9.     Spend time with the people in your life who energise you – not drain you

Many of us feel extra fatigue with we are lacking fulfillment, passion, purpose, and joy. Do activities that light you up, that make you come alive. Be with people who enliven you.

For more on enhancing midlife wellbeing, check out my Midlife Wellbeing Series here.