Welcome to the tired mum club!
Motherhood is a rewarding journey, but it often leaves women feeling utterly drained.
From dealing with sleepless nights and the burden of daily responsibilities to navigating the challenges of personal well-being, the fatigue that mothers face can be overwhelming.
Whether it’s due to standard nighttime interruptions, a lack of adequate relaxation, or poor nutrition (hello, stress cookie), tired mums everywhere are searching for effective solutions and services to feel like themselves again.
In this post, we’ll explore the root causes of exhaustion, from nighttime habits to nutrition, and provide actionable tips for improving vitality and overall well-being.
With advice on dietary habits, blood sugar balance, and maintaining a healthy gut, you’ll learn practical strategies I use daily as a health coach for women to help you regain control of your physical and mental health and prevent that constant feeling of being drained.
From selecting options that suit your needs to managing that exhausted feeling during the postpartum period, there’s hope for a better balance.
Get ready to learn:
- Nutritional Changes to Support Vitality
- Simple Tips for Better Night Hygiene
- Self-Care Practices to Reduce Fatigue
- Common Misconceptions About Tiredness in Motherhood:
- When to Seek Medical Help
Tired Mums, Why and What to do: Key Points
- Nutrition for Sustained Energy
- Consume protein-rich meals (aim for 30g per meal) to stabilize blood sugar
- Include fiber-rich foods (target 30g daily) for improved digestion and steady energy
- Incorporate probiotic-rich foods daily (e.g., yogurt, kefir, sauerkraut) for gut health
- Sleep and Circadian Rhythm
- Expose yourself to natural sunlight within an hour of waking
- Establish a calming bedtime routine, starting 2 hours before sleep
- Limit caffeine intake after 12 pm and opt for decaf when possible
- Mental Health and Stress Management
- Take short, regular breaks throughout the day for deep breathing or stretching
- Practice mindfulness techniques, like a 10-minute legs-up-the-wall relaxation
- Connect with other mums or join support groups to share experiences
- Physical Activity
- Incorporate gentle exercise like short walks or stretching sessions
- Engage in fun, physical activities with your children (e.g., dance parties)
- Self-Care and Support
- Don’t hesitate to ask for help from family, friends, or professionals
- Prioritize small, daily self-care practices to recharge mentally and physically
- Remember that social media doesn’t reflect reality – avoid harmful comparisons
- When to Seek Help
- Consult a health coach for women if fatigue persists despite lifestyle changes
- Be aware of signs of postpartum depression or anxiety and seek support if needed
Remember: Taking care of yourself isn’t selfish – it’s essential for both you and your family’s well-being.
Why You’re Always Tired (and Why Understanding the Root Causes of Fatigue is critical)
Sleep Deprivation and Poor Sleep Hygiene
Lack of rejuvenation from nighttime waking and not prioritising adequate relaxation can result in significant fatigue.
We’ll explore practical strategies and tips for better sleep hygiene later in this article, providing you with actionable steps to enhance your rest and recovery.
Nutrition and Blood Sugar Balance
Many tired mums aren’t eating enough protein, fibre, or healthy fats to support sustained energy levels.
Here are effective levers to start with:
- Protein Intake: Ensure you eat at least 30g of protein per meal to stay satiated and maintain steady energy throughout the day. This, along with healthy fats, will support iron levels and stabilise your blood sugar, preventing crashes and cravings.
- Fibre and Gut Health: Incorporate approximately 30g of fibre per day and three probiotic rich foods to aid digestion and gut health, which are essential for maintaining vitality and mental clarity.
Mental Load and Mommy Burnout
The constant multitasking and mental strain of motherhood can quickly lead to fatigue.
Addressing the daily life mental load is just as crucial as physical health.
Remember to lean on your community, take that shopping break with friends, attend a mummy support event, listen to a feel good podcast, or accept offers of babysitting from your mother-in-law or other parents. Every little bit helps!
Practical Tips for Tired Mums for Improving Vitality and Night Hygiene
Good Night Hygiene for Tired Mums
Learn small but impactful habits to enhance your rejuvenation, even when you can’t get a full 8 hours:
- Expose Yourself to Daylight: Get as much sunlight as possible early in the day to regulate your circadian rhythm.
- Limit Caffeine: We all rely on our tired mums coffee breaks to keep us sane! However, it’s important to avoid drinking caffeine after 12 p.m. to help prevent disruptions at night and keep it to single shots where possible. If you tend to drink coffee throughout the day, select decaf whenever you can.
- Set Night Mode Early: Two hours before bed, put your phone on night mode, set your morning alarm, and avoid looking at it again to promote better relaxation.
- Incorporate Restorative Practices: Try simple relaxation moments, like lying down with your legs up the wall, closing your eyes, and taking ten deep breaths. This calms your nervous system and promotes relaxation.
Boosting Vitality During the Day
- Hydration: Drink plenty of water throughout the day to stay hydrated.
- Exercise: Short bursts of gentle exercise like walking or stretching can provide you with a much-needed boost without exhausting you further. Even silly fun things like hosting a mini party with your kids, dancing and moving around to elevate your mood!
Common Misconceptions About Fatigue in Motherhood
- “I Should Be Able to Do It All Alone”: Many mums believe they should manage everything without help. This mindset can lead to feelings of burnout and guilt. Asking for assistance is hard, but essential for both physical and mental wellbeing.
- “Other Mums Seem to Have More Energy”: Social media, like Facebook and Instagram, often creates unrealistic expectations of motherhood and can perpetuate false truths. Instagram isn’t real life. Understand that everyone experiences fatigue differently, and comparing yourself only increases stress.
- “I Just Need More Sleep”: While getting enough rest is critical, particularly at night, it’s not just about the quantity, quality matters too. Even small changes like improving your sleep environment or diet can have a huge impact.
Simple Self Care Practices for Tired Mums to Reduce Fatigue
Self-care is essential for maintaining both mental and physical wellness.
But as a busy mum, it often feels like an afterthought. In our Self Care for Busy Mums guide, we explore practical strategies you can easily integrate into your day to help you de-stress and recharge, even on the busiest days. Here are a few simple ideas to get you started:
- Take Breaks to Reset: Incorporate short moments throughout the day to slow down. Whether it’s deep breathing, stretching, or enjoying a cookie with lemon water, taking time to relax can help prevent burnout.
- Practice Mindful Relaxation: Try simple techniques like inverting your legs against the wall while focusing on deep breaths to calm your mind and body.
- Balancing Recovery and Activity: Learn how to unwind while also incorporating gentle activities like walking, which can help improve your energy without over exerting yourself.
Your next challenge is to integrate these practices into your daily life.
Start by choosing one self-care activity and commit to doing it for just 5 minutes each day. As you build this habit, gradually increase the time or add more practices.
Remember, self-care isn’t selfish — it’s necessary for combating fatigue and encouraging overall wellbeing.
To support your journey, consider treating yourself to wellness products or gifts designed for tired mums. These tools can make it easier and more enjoyable to prioritize your self-care routine.
Take Control of Your Wellbeing
Feeling tired is a common struggle for mums, but it doesn’t have to be your new normal.
By focusing on balanced nutrition, improving nighttime habits, and incorporating self-care practices into your routine, you can begin to reclaim your vitality and enjoy your motherhood experience more fully.
Sarah’s Journey: From Exhausted to Energized
Meet Sarah, a mother of two who felt constantly drained and overwhelmed. Like many tired mums, she struggled with:
- Persistent fatigue despite attempts to sleep more
- Difficulty concentrating on daily tasks
- Mood swings and irritability and mum anxiety
- Unhealthy eating habits due to lack of time and energy
Sarah’s turning point came when she realized that navigating motherhood’s challenges alone wasn’t working. She decided to seek professional guidance through our wellness membership program.
The Power of Guidance
With the support of a health coach for women, Sarah was able to:
- Develop a Personalized Plan: Together with her coach, Sarah created a realistic schedule that incorporated self-care, nutrition, and rest.
- Implement Sustainable Changes: Small, manageable steps helped Sarah build healthier habits without feeling overwhelmed.
- Overcome Mental Fog: Guided mindfulness practices and stress-management techniques improved Sarah’s mental clarity and decision-making.
- Optimize Nutrition: With expert advice, Sarah learned to prepare quick, nutrient-dense meals that sustained her energy throughout the day.
- Build Accountability: Regular check-ins with her coach kept Sarah motivated and on track with her wellness goals.
The Results
After three months of guided support, Sarah experienced significant improvements:
- Increased energy levels throughout the day
- Better quality of sleep, even with occasional night wakings
- Improved mood and patience with her children
- Enhanced ability to focus and tackle daily tasks
- A sense of control over her health and well-being
Sarah’s success story highlights the transformative power of professional guidance. When dealing with the complex challenges of motherhood, including mental fog and lack of clarity, having a dedicated health coach for women can make all the difference.
Why Guidance Matters for Tired Mums
- Personalized Approach: Every mum’s situation is unique. A health coach tailors strategies to your specific needs and lifestyle.
- Overcoming Mental Barriers: Fatigue and stress can cloud judgment. A coach provides clarity and helps you make informed decisions about your health.
- Accountability and Support: Regular check-ins keep you motivated and on track, even when life gets hectic.
- Expert Knowledge: Health coaches stay updated on the latest research and can provide evidence-based strategies for improving energy and overall well-being.
- Time-Efficient Solutions: Learn shortcuts and time-saving techniques that fit into your busy schedule.
Remember, seeking help is not a sign of weakness but a smart step towards reclaiming your energy and joy in motherhood. Our wellness membership program is designed to support tired mums like you on your journey to vitality.
Join our tired mums club
Ready to start your own success story?
Join our tired mums club (aka memberships) for ongoing support and practical tips, and simply choose our more intense support products designed to help the busiest of mums like you combat fatigue and boost vitality.
