How to Get More Energy as a Mom: 17 Real-Life Tips That Actually Work
Motherhood is beautiful, chaotic, and — let’s be honest — completely exhausting.
If you’re wondering how to get more energy as a mom, you’re not alone.
Between sleepless nights, endless to-do lists, emotional labor, and taking care of everyone else, it’s no wonder that so many moms feel like they’re running on empty.
But here’s the good news: you don’t have to stay stuck in a cycle of exhaustion.
With some small, real-life shifts, you can reclaim your energy and feel more like yourself again.
If you’ve been wondering how to get more energy as a mom, this guide will give you real-life strategies that actually work.
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Why Moms Feel Exhausted (And It’s Not Just About Sleep)
Sure, lack of sleep plays a huge role in mom fatigue. But it’s not the only culprit.
Many moms experience exhaustion from:
- Mental overload: Constantly juggling tasks, worries, and schedules
- Emotional labor: Managing the family’s needs, moods, and social calendars
- Nutritional gaps: Skipping meals, sugar crashes, and dehydration
- Hormonal shifts: Pregnancy, postpartum, and even perimenopause affect energy
- Lack of self-care: When your needs are last on the list, burnout follows fast
You’re carrying a lot — and your body feels it.
If you’ve been craving permission to put yourself first for once, consider this your sign.
(Need a little reminder why motherhood is still a beautiful, joyful journey?
Check out these 11 heartfelt reasons motherhood is joyful!)
Understanding how to get more energy as a mom means tackling more than just your sleep schedule.
17 Energy-Boosting Tips for Tired Moms
Ready to learn how to get more energy as a mom in ways that fit into your everyday life?
1. Prioritize Real, Nourishing Foods
Energy starts with what you put on your plate.
Focus on protein, healthy fats, fiber, and lots of hydrating fruits and vegetables. Think Greek yogurt and berries, almond butter on apples, or a quick veggie omelet.
🔗 Related: Feel like laughing off the overwhelm? Read these 80 funny parenting quotes that will make you chuckle.
2. Stay Hydrated (More Than You Think!)
Dehydration is sneaky — even mild dehydration can make you feel foggy and tired.
Aim for at least 8–10 glasses of water a day, and consider adding an electrolyte drink powder when you’re feeling extra drained.
3. Get Morning Sunlight Exposure
A few minutes of natural sunlight in the morning helps regulate your circadian rhythm and boosts natural energy. Step outside with your coffee, or open all the curtains wide first thing.
One of the most important parts of figuring out how to get more energy as a mom is listening to what your body needs.
4. Move Your Body Gently
You don’t need an intense HIIT workout to feel energized.
Simple activities like walking, stretching, yoga, or a quick dance party with the kids can circulate oxygen and wake you up.
(Need a little pick-me-up? Check out these self-care quotes for moms to remind yourself you matter too.)
5. Limit Sugar and Processed Carbs
It’s tempting to grab a sugary snack when you’re tired, but it often leads to a bigger crash later.
Choose protein + fiber combos instead — like cheese sticks, trail mix, or hummus and veggies.
6. Master the 10-Minute Power Nap
A 10–20 minute nap (not longer!) can seriously reboot your system.
Set a timer, close your eyes, and let your body rest without dropping into deep sleep.
7. Create a Relaxing Evening Routine
Better sleep = more energy.
Wind down with low lights, calming tea like peppermint tea, and screen-free time 30 minutes before bed.
8. Focus on Deep Breathing
Even two minutes of deep, slow breathing can activate your body’s relaxation response and lower stress hormones.
Try 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8.
9. Eat Small, Balanced Meals Often
Instead of three giant meals, eat smaller meals or snacks every 3–4 hours to keep blood sugar stable and avoid big energy dips.
10. Laugh More Often
Laughter releases endorphins — the feel-good chemicals that naturally boost energy!
Watch a funny show, call a friend, or enjoy hilarious TED Talks for parents when you need a quick lift.
11. Supplement Smartly (If Needed)
Sometimes, moms need an extra boost:
- B12 vitamins for energy
- Vitamin D3 (especially in winter)
- Greens powders for quick nutrition
Always check with your doctor first, but adding a multivitamin can sometimes help refill your energy tank.
12. Practice Saying “No”
Overcommitting drains your energy fast.
Protect your time and energy fiercely — it’s okay to say no, reschedule, or ask for help.
13. Journal Out Your Stress
When mental clutter builds up, your body feels it too.
Set a 5-minute timer and brain-dump everything that’s stressing you onto paper.
You’ll feel lighter immediately.
14. Connect with Other Moms
Loneliness in motherhood is real — and draining.
Even a quick text chat, voice message, or coffee date with a fellow mom can refill your emotional energy.
Need ideas? Read ways to overcome loneliness in motherhood.
15. Limit Caffeine Strategically
Caffeine is amazing — until it isn’t.
Stick to 1–2 cups before noon, and hydrate alongside it to avoid afternoon crashes.
16. Declutter Your Space
Physical clutter = mental clutter.
Take 5–10 minutes a day to tidy one small area, and you’ll be shocked at how much lighter and more energized you feel.
17. Give Yourself Permission to Rest
You’re not lazy. You’re not failing.
Rest is not a luxury — it’s a biological need.
If you need a slow afternoon, take it. If you need to postpone something non-urgent, do it guilt-free.
Quick Energy Boosters You Can Try Today
Feeling drained right now?
Try one of these fast energy boosts:
- Drink a big glass of water
- Step outside for 5 minutes of fresh air
- Listen to an upbeat playlist
- Stretch your arms overhead for 30 seconds
- Chew peppermint gum for a wake-up jolt
FAQs About Boosting Energy as a Mom
These FAQs about how to get more energy as a mom cover everything from nutrition to stress management.
How can a tired mom get energy fast?
Drink water, get sunlight, stretch your body, or try a 5-minute deep breathing session. Even small actions can reset your energy.
What foods give moms the most energy?
Protein-rich foods (like eggs, chicken, beans), leafy greens, healthy fats (avocados, nuts), and slow-digesting carbs (like oatmeal) provide lasting fuel.
Can supplements really help with mom fatigue?
Yes, especially B12, iron, and vitamin D, but always check with your doctor before starting new supplements.
Why do I feel exhausted even after sleeping?
Stress, poor nutrition, hormonal shifts, and mental overload can make you feel drained even after a full night’s sleep.
What’s the best quick fix for low energy during the day?
Get up, move your body, sip some water, and step into sunlight — it’s a powerful trifecta for a mid-day reboot.
Final Thoughts: You Deserve to Feel Energized
Motherhood demands a lot from you — but your energy matters too.
By taking small steps each day to nourish yourself physically, mentally, and emotionally, you can create a more vibrant, energized version of yourself — one who doesn’t just survive motherhood, but truly thrives.
Now you have real tools and ideas on how to get more energy as a mom — so you can feel more alive, happier, and healthier every single day.
You’ve got this, mama. 💛
📥 Free Printable: 20 Quick Energy Boosts for Busy Moms
Want an easy reminder? Download my free checklist of 20 quick energy-boosting ideas you can stick on your fridge!
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