✨Ready to make BIG changes on your parenting journey? Don’t miss the FREE video training: 5-Step No-Yelling Formula. Gets Your Kids To Listen The First Time, Every Time! Learn how to How to avoid blaming, shaming, or causing your kid any pain when you set consequences! Grab your spot in the FREE video training HERE…
Being a mom is a full-time job, and it can be exhausting. From taking care of children to managing household chores, it’s easy to feel drained and depleted.
As a tired mom, it’s crucial to prioritize your energy levels and take steps to maintain them. In this post, we’ll share some practical tips that can help you increase your energy levels and feel more refreshed throughout the day.
Whether you’re a new mom or have been juggling motherhood for years, these energy tips are for you.
Get enough sleep
Getting enough sleep is crucial for tired moms to maintain their energy levels throughout the day. Lack of sleep can lead to fatigue, irritability, and difficulty concentrating. Here are some tips for getting enough sleep:
- Establish a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
- Create a bedtime routine: Establishing a bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This can include taking a warm bath, reading a book, or doing some light stretching.
- Create a sleep-conducive environment: Make sure your bedroom is cool, dark, and quiet. Use blackout curtains or an eye mask to block out any light, and use earplugs or a white noise machine to block out any noise.
- Avoid stimulating activities before bed: Avoid activities that can stimulate your brain, such as using electronic devices or watching TV, at least an hour before bed. Instead, try reading a book or doing some gentle yoga to help you relax.
- Limit caffeine and alcohol: Caffeine and alcohol can disrupt sleep, so it’s best to avoid them or limit them in the hours leading up to bedtime.
By prioritizing your sleep and creating a sleep-conducive environment, you can help ensure that you’re getting the rest you need to maintain your energy levels and tackle the demands of motherhood.
Regular exercise is a great way for tired moms to increase their energy levels and improve their overall well-being. Exercise can help increase blood flow, improve oxygen levels, and release endorphins, which can help boost mood and energy. Here are some tips for incorporating exercise into your daily routine:
- Start small: Don’t feel like you have to jump into a rigorous exercise routine right away. Start with small, achievable goals, such as taking a 10-minute walk every day, and gradually increase the intensity and duration of your workouts over time.
- Find activities you enjoy: Choose activities that you enjoy, whether it’s walking, yoga, swimming, or dancing. This can help make exercise feel less like a chore and more like a fun activity.
- Make it a priority: Schedule exercise into your daily routine, just like you would any other appointment or task. By making it a priority, you’re more likely to stick with it and reap the benefits.
- Involve your kids: If possible, involve your kids in your exercise routine. This can be as simple as taking a walk around the block together or playing a game of catch in the backyard. Not only will it help you get some exercise, but it’s also a great way to spend quality time with your kids.
- Use online resources: If you’re short on time or don’t have access to a gym or exercise class, there are plenty of online resources available that can help you get a workout in from the comfort of your own home. From YouTube workout videos to fitness apps, there are plenty of options to choose from.
By incorporating regular exercise into your daily routine, you can increase your energy levels, improve your mood, and improve your overall physical and mental well-being. Remember to start small, find activities you enjoy, make it a priority, involve your kids, and use online resources when necessary.
Eat a healthy diet
Eating a healthy diet is another important factor in maintaining energy levels and overall well-being for tired moms. Here are some tips for making sure you’re fueling your body with the nutrients it needs:
- Focus on whole, nutrient-dense foods: Choose whole, unprocessed foods that are rich in nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods can help provide sustained energy throughout the day.
- Don’t skip meals: Skipping meals can lead to low blood sugar levels, which can cause fatigue and irritability. Try to eat three balanced meals a day, and consider incorporating healthy snacks in between meals to keep your energy levels up.
- Stay hydrated: Dehydration can lead to fatigue and headaches, so it’s important to drink plenty of water throughout the day. Aim for at least eight glasses of water per day, and consider adding some hydrating foods, such as watermelon or cucumbers, to your diet.
- Avoid sugary and processed foods: Sugary and processed foods can cause a spike in blood sugar levels, followed by a crash, leaving you feeling tired and sluggish. Try to limit your intake of these types of foods and opt for healthier alternatives instead.
- Plan and prepare meals ahead of time: Meal planning and preparation can help ensure that you have healthy, nutrient-dense meals and snacks on hand throughout the week. Consider preparing meals in advance and storing them in the fridge or freezer for easy access.
Staying hydrated is an important factor in maintaining energy levels for tired moms. Dehydration can lead to fatigue, headaches, and a decrease in cognitive function. Here are some tips for staying hydrated throughout the day:
- Drink water throughout the day: Make sure to drink water regularly throughout the day to stay hydrated. Aim for at least eight glasses of water per day, and consider carrying a water bottle with you to make it easier to drink water on-the-go.
- Eat hydrating foods: Many foods are high in water content, such as cucumbers, watermelon, strawberries, and leafy greens. Eating these foods can help contribute to your daily water intake and keep you hydrated.
- Limit caffeine and alcohol: Caffeine and alcohol can both lead to dehydration, so it’s important to limit your intake of these substances. If you do drink caffeine or alcohol, make sure to drink water alongside them to help offset their dehydrating effects.
- Monitor urine color: Your urine color can be a good indicator of your hydration levels. If your urine is pale yellow or clear, you’re likely well-hydrated. If it’s darker yellow or amber, you may need to drink more water.
- Be mindful during exercise: When you exercise, you lose fluids through sweat, so it’s important to drink water before, during, and after your workout. Consider weighing yourself before and after exercise to monitor your fluid loss and make sure to replenish with water accordingly.
As a tired mom, taking breaks is essential to prevent burnout and maintain energy levels throughout the day. Here are some tips for incorporating breaks into your daily routine:
- Schedule breaks into your day: Make it a priority to schedule breaks into your daily routine, whether it’s a 10-minute break to stretch or a longer break to read a book. Put it on your calendar or set a reminder to make sure you take the time for yourself.
- Step away from screens: Taking a break from screens, such as your phone or computer, can help you recharge and prevent eye strain and fatigue. Consider taking a walk outside or practicing a relaxation technique, such as deep breathing or meditation.
- Get some fresh air: Spending time outside in nature can have a positive impact on your mood and energy levels. Take a break to go for a walk or sit outside and enjoy the fresh air and sunshine.
- Take a power nap: If you’re feeling particularly tired, a short power nap can help you recharge and improve cognitive function. Try to keep naps to 20-30 minutes to avoid feeling groggy.
- Delegate tasks: As a busy mom, it can be easy to take on too much. Consider delegating tasks to others to help lighten your workload and give you more time for breaks and self-care.
Ask for help
As a tired mom, it can be easy to feel like you have to do everything yourself. However, asking for help can be a game-changer when it comes to maintaining energy levels and preventing burnout. Here are some tips for asking for help:
- Identify areas where you need help: Take a look at your daily routine and identify areas where you could use some extra support. It could be anything from help with childcare to assistance with household chores.
- Reach out to your support network: Whether it’s a spouse, family member, or friend, reach out to someone you trust and ask for their help. Be specific about what you need and when you need it.
- Consider hiring help: If you have the resources, consider hiring help, such as a babysitter or house cleaner, to take some of the pressure off. Even a few hours of help per week can make a big difference.
- Let go of perfectionism: It can be easy to feel like you have to do everything perfectly, but perfectionism can lead to burnout and exhaustion. Let go of the need for perfection and be okay with things being “good enough.”
- Prioritize self-care: Remember that taking care of yourself is just as important as taking care of others. Prioritize self-care activities, such as exercise, meditation, or time with friends, to help you recharge and maintain your energy levels.
Print This Positive Parenting Guidebook – The 5 Pillars Of Positive Parenting
Listen… parenting with connection and positivity has been seen as permissive and lazy parenting BUT this is totally not the case.
I am a mom of 3 beautiful children and I’ve spent HOURS, DAYS, MONTHS, and YEARS researching this topic and seriously, it is my favorite way to parent.
Way better than what I grew up with – which was A LOT of yelling, spanking and frankly, neglect.
This little guidebook is a golden nugget that you can have for free – and print it out! Put it on the fridge, refer to it often. It’s really a great tool for kids of all ages.
Download Your Free Printout
- Download the guidebook. You’ll get the printable, plus join hundreds parents who receive my weekly parenting tips and ideas! (Sometimes I’ll promote a parenting program, but only the best ones that are in the positive parenting community, I promise.)
- Print. Print out the guidebook!
- Place it where you can see it. There is a lot of great information in this guidebook, even though it’s small. It’s power packed full of great stuff so put it where you can refer to it often.