6 food mistakes that make women feel constantly tired, according to a nutritionist

Women are 40% more likely to experience insomnia than men (Picture: Shutterstock / Dragana Gordic) 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. Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. ‘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. A healthy breakfast is far more important than no breakfast (Picture: Shutterstock / Vladislav Noseek) 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. Red meat can be a good source of protein (Picture: Shutterstock / EZ-Stock Studio) 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. Drinking water is crucial (Picture: Shutterstock / javi_indy) 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. Deals of the Day Wuka launches the UK’s first period-proof swimwear for heavy flows Bridgerton fans are rushing to buy these new Netflix-inspired perfumes now £12 off The affordable summer wardrobe update you'll wear from rooftop drinks to beach holidays The £7.99 lip balm beauty fans love for glossy, hydrated lips just dropped four new shades This Keskine hydrogel mask could fix your summer skin Healthy and filling carbohydrates include wholemeal and wholegrain bread, quinoa, oats, bananas, sweet potatoes and granola. More health from Metro Do you have a story you’d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk Arrow MORE: My doctor told me I was constipated – but the truth was far more serious Arrow MORE: ‘Snog scabs’ are the unexpected consequence of a really good date Arrow MORE: Streaming is the ‘discreet’ masturbation technique loved by 20 million women The Slice Your free newsletter guide to the best London has on offer, from drinks deals to restaurant reviews.