"I'm exhausted all the time"
Is one of the most common things I hear women say over the age of 50.
Many of us simply accept it as a part of ageing, drink another coffee, promise ourselves an early night and carry on.
Constant fatigue isn't something you should ignore.
Sometimes our bodies aren't asking us to slow down because we're getting older, it's because they're asking us to pay attention.
Feeling tired can be caused by many things and often it's a combination of things rather than one single issue.
If your tiredness is new, severe or doesn't improve, it's definitely worth having a chat with your GP. A few smple blood tests can sometimes uncover an issue that's easily treated.
Even if you're getting eight hours in bed, you may not be getting enough restorative sleep. In your twenties you could survive on little sleep, skipping meals and just keep going, but after 50 your body tends to less tolerant of those habits.
Skipping breakfast, not hydrating enough, living on coffee and not taking time out for recovery will eventually have your body waving a big white flag.
As a beauty therapist I spend a lot of time talking to women about looking after themselves, the problem is we're often too busy to listen.
Small changes can make a big difference, you don't have to overhaul your life overnight. Start with the basics, drink more water, go for a walk every day, up your protein intake, sit outside in the morning sun, make sleep important and book those overdue blood tests.
Often it's the small consistent habits that make the biggest improvements.
The older I get the more I realise that a good morning actually starts the night before. It's easy to spend our evenings scrolling on our phones, answering one last email, folding another load of washing or thinking about what we have to do tomorrow and then we wonder why we wake up feeling exhausted.
Creating an evening routine to tell your body it's safe to slow down doesn't have to be complicated.
Eat a nourishing dinner and avoid eating something heavy right before bed. Put the day away and tidy one small space, write a quick to do list and put your phone on silent or do not disturb.
Create a self care ritual you can perform in the lead up to bedtime, wash your face and apply your favourite serum or moisturiser. If you use an LED mask take 10-15 minutes to sit quietly while listening to relaxing music. Brew a herbal tea, light a candle and create a peaceful atmosphere. Gentle movement such as stretches or deep breathing exercises can release any tension you are carrying from the day. Reduce your screen time blue light interferes with your bodies natural melatonin production, instead replace this with a good book or journalling - even ten minutes away from screens can make a difference. Be organised for the next day prior to going to bed and aim to go to bed at roughly the same time every night.
Consistency is one of the strongest ways to improve quality sleep.
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