I say mum fatigue because I think we have our own breed of fatigue!
When you’re just so mentally exhausted, you’re physically exhausted, the lack of sleep and just so much on your mind all the time – you just get really, really tired, you just feel like you have nothing left.
Here are 5 ways to help beat the mum fatigue:
1 – Water
You’d be really astounded at how much dehydration can make you feel tired. Try to drink as much water as possible and drink it early.
In the morning ,you’ve usually spent 8-10 hours not drinking anything so it’s important to drink it early in the morning as this is going to help combat your dehydration early.
If you’ve feeling super dehydrated, try having an electrolyte powder that will help to replenish all the minerals you are lacking. Pick one up from a health food store or pharmacy, just be careful to pick a natural one as the mainstream ones tend to have a lot of sugar in them.
2 – Eat Good Foods
If you a relying on sugar & high carb foods, it can make you feel a lot more tired than you need to be.
If you are feeling a bit under the weather and you think your diet could be to blame, try to stick to lots of fruits and veggies, lean proteins and good fat.
Try to avoid sugar for a little while to remove the spike.
3 – Have a set bedtime
This can seem near impossible, especially if you have a newborn. But it is still possible.
When my son, Oscar was first born, I used to go to bed at about 9-10pm and my husband would get him to bed for me so I could get a few hours in before I had to get up for a night feed. This made the world of difference to my energy even if I only got 3-4 hours. Hours that you sleep before midnight are crucial.
If you consistently go to bed at the same time and then get up at the same time, your body will adapt to this level of sleep (even if you had to get up a few times in between) and it will make you feel less tired sticking to a timetable.
4 – Exercise As Soon As You Get Up
As soon as possible when you get up, exercise and get moving, this is the best energy booster around its way better than coffee, sugar etc. If you are breastfeeding, it can be uncomfortable to exercise when you are full so feel free to feed or pump first (and often you don’t have a choice!).
This will boost your energy levels for the rest of the day.
5 – Avoid caffeine after 12pm
I know this seems near impossible and we rely on our caffeine hit to get through the day but caffeine actually really effects your sleep later that night. Even if you don’t think it does and you fall asleep easily, it is still effecting you and this is why you can feel like you haven’t rested even after having a long sleep.
It takes about 12 hours to wear off so try to avoid after 12pm, which will help you to fall asleep better at night time.
There is so much flow on affect, if you have a really good sleep one night and then you wake up refreshed the next morning then you are going to have an even better day.
Have you ever fallen asleep on the couch at night watching something and then you are wide awake when you get into bed? This is the caffeine working its magic.
That’s just a few tips from me to help beat mum fatigue, I hope they help you to feel less tired.
I always suggest to my clients to change things one at a time because it can be super overwhelming if you try to change a lot of things at once.
So pick one thing that you are going to change today.
PS – if you are looking for an exercise, nutrition & mindset program that you can do from home then have a look at The Fit Mama Project.