Six Ways to Combat The Energy Vampire
Do you find yourself dragging by mid-afternoon? Around 3 p.m., your brain slows down, your eyelids get heavy, and a nap starts sounding better than anything else on your to-do list. Sound familiar?
You’re not imagining it—and you’re not alone. Nearly 46% of women in perimenopause experience what’s known as "crashing fatigue", a type of mental and physical exhaustion that can make even simple daily tasks feel overwhelming. Energy dips like this can impact everything from your work productivity to your enjoyment of activities you once loved.
So what's really going on—and more importantly, what can you do about it?
The Hormonal Link to Energy Loss
One major culprit is hormonal fluctuation. As women age, levels of estrogen, progesterone, and testosterone begin to shift. These changes can affect everything from sleep and mood to metabolism and—you guessed it—energy levels.
Estrogen, in particular, plays a vital role in energy regulation. It’s closely tied to your body’s energy homeostasis, or balance. When estrogen dips, many women feel it as a deep, sometimes debilitating fatigue that can hit hardest in the late afternoon.
Cortisol also plays a role. This “get-up-and-go” hormone follows a natural rhythm throughout the day. If that rhythm gets disrupted, your body might not produce the right amount of cortisol when you need it most—leading to those sluggish afternoons.
How to Restore Your Afternoon Energy
Here’s the good news: small, consistent changes to your routine can help stabilize your energy and make that afternoon slump a thing of the past.
1. Start with Sunshine
Spend 15 minutes outside shortly after waking. Natural light helps regulate your circadian rhythm—your body’s internal clock—by lowering melatonin (the sleep hormone) and increasing cortisol to help you feel more alert.
2. Eat Smart at Lunch
Heavy, carb-heavy meals can lead to a crash. Instead, aim for a lunch rich in lean protein (like chicken, salmon, or tofu) and healthy fats (think avocado, almonds, and olive oil). These foods help stabilize your blood sugar and keep your energy steady.
3. Hydrate, Don’t Over-Caffeinate
It’s tempting to reach for another cup of coffee, but too much caffeine—especially after midday—can mess with your sleep and energy cycle. Instead, sip water consistently throughout the day. Even mild dehydration can make fatigue worse.
4. Ditch the Sugar
Sugary snacks might give you a quick boost, but the crash comes just as quickly. Refined sugar digests fast, leading to energy spikes followed by sudden drops. Opt for whole, nutrient-dense snacks instead.
5. Move, Even Just a Little
It may feel counterintuitive when you’re tired, but light movement can actually boost your energy. Try a 10-minute walk, a few stretches, or even a quick bike ride to get your blood flowing and reawaken your focus.
6. Hormone Replacement Therapy (HRT)
Speak with your healthcare provider about the benefits of HRT. If an eligible candidate, getting these levels back in check can make a tremendous impact on your energy levels throughout the day.
Final Thoughts
Feeling tired in the afternoon isn’t just about being "too busy" or "not getting enough sleep." For many women, it's a signal from the body—pointing to deeper shifts in hormones and lifestyle patterns.
By tuning into what your body needs and making a few intentional changes, you can beat the 3 p.m. crash and get back to feeling sharp, productive, and energized all day long.
*Want to dive deeper? Dr. Laurie Marbas talks about finding out why energy may be low, including if you have low iron, what your nutrition looks like, and movement in one of her YouTube videos.
Kelly Rigo is the creative force behind Menopause Evolution.