Do you feel like no matter how much sleep you get, you’re still exhausted?
You’re not alone. Many women juggle work, family and life’s demands – only to find themselves running on empty. The good news … your energy isn’t just about how many hours you sleep. Heidi Silcock, a certified health and wellness coach and professional massage therapist spills the beans on what she calls The Energy Equation.
Energy = Sleep + Nutrition + Stress Management
“Let me break it down for you, but more importantly, let’s see how we can fix it!” Heidi explains:
Sleep
It’s not just about hours, it’s about quality
You could be in bed for 8 hours but still wake up tired. Why? Poor sleep quality. Here’s how to improve it:
- Keep a regular sleep schedule (even on weekends).
- Avoid screens 30 minutes before bed – blue light messes with your melatonin.
- Create a wind-down routine (think chamomile tea, light stretching or journaling).
Nutrition
Are you fuelling or draining your energy?
Your food choices can either power you up or slow you down. If you’re living on caffeine and carbs, your energy will spike and crash all day long. Instead, try this:
Start with protein Eggs, Greek yogurt, nuts or even last night’s chicken stir-fry.
Hydrate! Dehydration leads to fatigue – aim for at least 8 glasses of water a day.
Balance your meals Pair carbs with protein and healthy fats to keep energy stable. (Nutrition hack: eat your fibre and protein first)
Stress
The silent energy thief Stress isn’t just in your head – it drains your body physically. When you’re constantly in ‘go mode’, your nervous system stays on high alert, making you feel exhausted.
Take one-minute breath breaks Inhale for 4, hold for 4, exhale for 6.
Move your body Short walks or light stretching releases tension.
Laugh! Seriously – watch a funny video, call a friend. Laughter is an instant stress reliever.
Your takeaway
Small tweaks, big results
You don’t need a complete lifestyle overhaul to feel better. Just one small change today can make a difference, a ripple effect. Choose one tip from this list and commit to it for a week.
Want to dive deeper? Book a free 20-minute Health & Energy Review with Heidi, and she’ll help you figure out what’s draining your energy, and how to fix it.
Follow Heidi on IG and FB: @presspausedbn or visit presspause.co.za
About Heidi
Dedicated to supporting women – especially moms – who are struggling with overwhelm, stress, and burnout, Heidi believes deeply in the power of prevention – taking small, sustainable steps towards better health before reaching breaking point. Since opening her massage therapy practice in Durban North in 2005, she’s mastered the art of creating a safe, calming space where women can truly pause – whether to release muscle tension, be still or simply drift off. But over the years, a persistent question lingered: How could she help people beyond the massage table?
Her turning point came in 2019 when she was hospitalised for 10 days with viral meningitis. With an 8-month-old baby, a toddler and a pre-schooler at home, she found herself unable to care for them – or herself. While undergoing countless tests, she was assessed holistically by a psychiatrist who pointed out what she hadn’t yet seen; her compromised immunity was likely the result of sheer exhaustion and relentless overwhelm.
That moment changed everything. Heidi realised how easily women push their own health aside while juggling life’s demands. She knew there had to be a better way – and she found it through health and wellness coaching, with a special focus on blood sugar balancing. She now works with women whose health is silently suffering under the weight of daily stress. By guiding them to prioritise their own well-being, she helps them shift from surviving to truly thriving – so they can keep showing up for their loved ones without burning out.
