The Midlife Woman's Guide to Summer Calm

Simple wellbeing tips for midlife women who want more energy, better sleep and calmer moods this summer

Let’s be honest, summer gets fantastic PR. Lazy lunches in the sun, beachy day trips, a cheeky spritz at sunset. But the reality for many midlife women? Two months of full-on juggling.

Over the coming weeks, you might be navigating school holidays, disrupted routines, work demands, family time, getting ready for a trip away, and keeping everyone fed, watered, and (ideally) happy. It can feel relentless, especially in the heat.

You might also be checking in on elderly parents more often, or supporting teenagers through exam results, university decisions or simply navigating big emotions. These responsibilities can quietly weigh heavy, especially when you’re own energy, mood or sleep are already stretched thin thanks to the hormone changes in perimenopause or menopause.

Still, it’s entirely possible to stay steady, and feel calmer, more energised, and better able to cope with whatever the season throws your way.

Feeling a bit worn out already? You’re not alone.

Whilst I do love the warm weather the heat over the last month has meant my sleep has been patchy at best. Honestly, it feels like I’ve personally sat A-levels this year,  and we’re off on an amazing trip very soon, but I’ve yet to think about what I’m taking, let alone put anything in the suitcase.

If you’re feeling a bit done in, a bit frazzled, or just nowhere near as rested as you’d like to be, you’re not the only one.

The good news? With a few simple tweaks, you can feel more balanced, more grounded, and better able to navigate the rest of the summer without burning out.

How to stay steady this summer

You don’t need a total life overhaul. These small shifts are designed to support women in midlife - especially during menopause or menopause - and help you feel more like yourself.

1. Prioritise hydration

When you’re well-hydrated, everything works better – including your energy, digestion and mood. Aim for 2–3L fluids daily (water, herbal teas, fruit and veg with high water content).If you’ve had more caffeine or alcohol than usual, try adding a pinch of sea salt or some electrolyte drops.

2. Rebuild a gentle rhythm

Your body thrives with some routine. Even during the holidays, small anchors will help support your sleep, hormones and stress response:

• Eat regular meals, especially breakfast

• Keep consistent(ish) bedtimes

• Limit screens before bed to help you wind down

3. Eat in a way that supports you

A balanced plate can do a lot to support energy, mood and hormone health. Try building your meals like this:

• Half the plate: veggies – think colour, crunch and variety (aim for 3–5 different veg)

• A quarter of the plate: protein – this can be a mix of animal or plant-based proteins such as chicken, fish, tofu, eggs, lentils, beans, nuts or seeds – you can even mix them up at the same meal for even more balance

• A quarterof the plate: smart carbs – this could be a hearty bread, or cooked wholegrains like bulgur wheat, buckwheat or quinoa. It could also be lentils, chickpeas or beans

• Add healthy fats: this could be a dressing made with olive oil, but it might also be already in the foods you’re eating – like avocado, olives, nuts, seeds or oily fish

  
  

This combination helps stabilise energy levels, reduce cravings and support steady moods all especially helpful if you're managing perimenopausal symptoms.

4. Protect your energy with clear boundaries

It’s OK to say no. You don’t have to accept every invitation, go to every BBQ, or take on every request. Protecting your energy now helps you stay calmer and more present for the things that truly matter to you. Boundaries are a powerful tool for midlife wellbeing.

5. Get outside in the morning

Just 10 –15 minutes of morning daylight helps reset your circadian rhythm (your internal body clock), which supports better sleep, more stable energy and lower stress levels.Even a quick walk with the dog or a cuppa in the garden can make a difference.

6. Add more magnesium

Feeling anxious, wired-but-tired or struggling to sleep? Magnesium helps calm the nervous system and supports mood, muscle recovery and sleep. Try including more magnesium-rich foods like: leafy greens, pumpkin seeds, wholegrains, nuts, dark chocolate

What to do first

You don’t need to do it all. Just pick one or two things that feel manageable and start there.

Looking after yourself doesn’t have to mean a huge change - but it can mean you feel less snappy, more energised, and more in control of your mood and wellbeing through the rest of the summer.

Looking ahead to September

If you’re craving a reset after a full-on summer, now’s the perfect time to start thinking about what you need. Whether it’s more energy, better sleep, fewer cravings, or simply feeling like yourself again - I’d love to help you get back on track.

✨ My September spaces are now open - so if you’d like some support, structure and a realistic plan to feel fantastic again, let’s chat.

BOOK A FREE MIDLIFE STRATEGY CALL HERE