If feeling tired has become your personality trait, you’re not alone.
More than half of British women start every day feeling tired, according to a new 2026 sleep report, compared to 37% of men.
Factors such as fluctuating hormones, menstruation, pregnancy and menopause can make us more prone to difficulty sleeping, but diet plays a huge role too.
Metro spoke to nutritionist Cara Shaw to find out the everyday habits you need to be ditching for a better night’s sleep, plus the swaps that’ll give you more energy during the day.
1. Not eating enough or regularly enough
The first thing Cara says we need to adjust is the amount we consume.
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‘Chronic tiredness is often linked to simply not eating enough overall or leaving long gaps between meals,’ Cara says.
‘Skipping breakfast, “powering through” lunch, or relying on coffee until mid-afternoon can all place stress on blood sugar and energy levels.’
Healthy breakfast options include eggs and avocado toast, muesli and oats, Greek yoghurt, or smoked salmon.
2. Not eating enough protein
As well as eating enough, you need to ensure there is enough protein, Cara emphasises.
‘Protein is essential for stable energy, neurotransmitter production, and muscle repair. If meals are mainly carbohydrate-based (toast, fruit, cereal, snacks), energy can spike and crash quickly.
‘Aim for a source of protein at each meal to support steadier energy.’
3. Not getting enough iron
Another crucial thing to incorporate into your everyday consumption is iron, which helps generate energy, transports oxygen throughout the tissues, and maintains a healthy immune system.
Cara, who works for iron supplement BlueIron, explains that menstruation, pregnancy, or puberty can mean a woman has a higher iron need. This can be achieved through foods such as red meat, lentils, beans and dark leafy greens. But iron tablets can give you that necessary boost quickly too.
4. Replacing nourishment with stimulants
Additionally, Cara warns that relying on stimulants, such as coffee, energy drinks, or diet fizzy drinks, can ‘mask underlying fatigue while further draining the nervous system.
‘If caffeine is replacing meals or hydration, energy may feel worse over time, not better,’ she says.
Too much caffeine can result in nervousness, insomnia, irritability, headaches, palpitations and panic attacks, according to the Mayo Clinic.
5. Lack of hydration
The nutritionist also urges people to stay hydrated, and says even mild dehydration can result in tiredness, headaches and poor concentration.
‘Water is so often overlooked in busy routines,’ she states.
Especially with the UK’s recent heatwaves, and the likelihood of more across the summer, frequent fluids are essential for both fatigue and general health.
6. Not eating enough carbohydrates
Alongside this, we need carbohydrates, which Cara calls a ‘key fuel source,’ for women, especially those who are active and hormonal. Low carb intake can result in low energy, poor sleep and intense cravings.
Serious symptoms include weakness, fatigue, dizziness and headaches.
Healthy and filling carbohydrates include wholemeal and wholegrain bread, quinoa, oats, bananas, sweet potatoes and granola.
Do you have a story you’d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk
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