Energy tips for exhausted, busy, burnout and tired moms who wake up tired and go to bed tired day after day. Combat tiredness and become a more positive parent.
Do you ever feel like you’re too tired to be a good mom? Parenting is exhausting…we wake up tired and go to sleep tired. It’s a vicious cycle.
No, I know it’s not just me…I’m pretty sure all of the moms I see look just like me..exhausted. “This is just my face now”.
So how do you go about getting more energy as a mom who seemingly has no more hours in the day to get that to-do list completed?
You know…the laundry list of housework, kids’ homework, bath time, bedtime and more.
I wish sometimes I could just cuddle in bed, put on some Netflix and ignore the house that seemingly exploded since the last time you cleaned it up (like an hr ago..) BUT there just isn’t time for this.
There is always so much that needs to get done.
Whether you’re suffering from single mother exhaustion or new mom exhaustion, and even full time working mom exhaustion and need a little energy boost, here are some energy tips for tired moms.
What Is Parental Burnout
When the stress of parenting gets too much for an adult to handle, parental burnout is a risk. Parents can feel disengaged from their kids, and can even become unsure of their parenting abilities. This can have repercussions for both adult and child which can lead to an increase in parental neglect and even harm.
There are five stages of parental burnout.
- Persistent doubts
- transitioning for the better
- Pulling away
- chronic disenchantment
It is usually at stage 3 where parents experience large amounts of fatigue and if the downward path is not realized, and the course is not changed, there could be some serious consequences.
Not to worry though, you’re here, reading this. That means you’re ready to make changes in your daily life, kick the mom funk and become the parent you want to be.
What Could Cause Fatigue?
Being a mom is demanding and raising a family, and possibly working outside of the home while at the same time managing a household, can get exhausting.
Mom’s are generally responsible for setting up proper routines that are best for their children, keeping the family on a healthy, energy-boosting meal plan and even finding moments for self-care if at all possible.
Because the time for self-care is hard to find, moms can neglect their own needs for food and water, and thus causing fatigue.
They are often really strict about getting their kids to bed on time to fortify them with enough energy to face the day but spend their own evenings catching up on chores or clawing back some alone-time rather than getting the rest they need.
All of these things in combination with a myriad of other possible demands can make parents wake up in the morning feeling exhausted, anxious, irritable and foggy. But if waking up in that state of mind is happening daily, you should consider what the root cause could be.
There might be some simple steps you can take to help you feel better.
Possible Medical Conditions Cause You To Be Tired All The Time?
Anemia, an imbalance in blood sugar and even thyroid issues can be common causes for fatigue.
Well, I may be the most guilty of this, but as moms, when the kids are in bed and all is quiet, we reach for sugary snacks.
Unfortunately, those sugary snacks contain a lot of refined sugar, which can cause you to have energy highs and lows.
If you can reduce the number of refined sugars you eat such as pop, fruit juice, and other processed foods, you will see less spiked in your energy levels as well as reduce the risks of cancer, diabetes, and even heart disease!
According to the American Thyroid Association, 1 in 8 women has thyroid issues in their lifetime.
Thyroid glands produce a specific hormone that controls the speed of food turning into nutrients in your body.
Weight-gain, tiredness and even depression can be symptoms of Hypothyroidism which is when the hormone required to speed up the change from food to nutrients is absent.
Anemia is caused by a lack of oxygen in your blood. Oxygen is very important. Oxygen is essential because it turns glucose into fuel for your muscles and tissues.
If you have too few blood cells, you will not have enough oxygen.
Those who are anemic often have a lack of iron (myself included!). It is very common for moms to be anemic which is why it is super important to get regular checkups!
I’ve gone over 3 super common medical conditions that could be the cause of fatigue and tiredness, but there are more out there. If you do experience exhaustion that goes on for days, months or years, you should see your doctor rule out the possibility of a medical issue.
Are Moms More Tired Than Dads?
Fathers work hard, which is not up for debate.
There is a really great article that sums up the whole thing called Most Obvious Study Ever Says Moms More Tired Than Dads.
In summary, it’s pretty well known that moms are more tired than dads. Mom’s tend to spend a lot more alone time with children which causes exhaustion. Of course, this is not true for every family, but for the 12,000 people who were in this study, it was true for most.
Another important point that was made was that if fathers are spending time with children, they often have another adult around which makes things a little bit easier to handle. Moms are often all alone day after day with children which causes stress and fatigue.
It’s an interesting read, you should pop over and then come on back to read how you can increase energy for moms.
How to Increase Energy For Tired Moms
1. Get Enough Sleep
Well, that might be an obvious one, and not always as easy as a mother, especially if you’re going through new mom exhaustion. But that doesn’t mean that you can’t try to have a decent sleep at night.
Trying to get to bed earlier yourself and turning off electronics at least an hour before it is time to sleep can help you get a better rest throughout the night can really help as well.
Now if only I could guarantee your child will sleep the whole night, or won’t come into your bed and kick you so you’re half-awake for most of the night….that would make things easier.
But you can try to achieve more sleep and be a less tired mama by creating efficient systems and routines.
2. Energize With Exercise
Every exhausted mom needs energy. As counter-intuitive as it seems to get energy by using energy, this actually isn’t the case.
When you get moving, you get the oxygen in your system to flow, which in turn leaves you feeling energized and refreshed.
In my house, a good old fashioned power clean always wake me up!
If you’re extra ambitious, a nice walk around the block in the fresh air can get your blood flowing, or if you have an indoor treadmill, hop in that for 15 minutes.
I have also noticed a good Yoga video can help energize me and it turns out, I love to do Yoga with my toddler too!
When a 30-minute exercise is too long, you can try shorter workout routines that are 10-15 minutes long. Leslie Sansone offers a great mini walk workout or power mile walks if you want a short, effective workout!
You can kick low energy mom to the curb and become energized and happy in no time.
Related: 10 signs You’re Mastering Motherhood
3. Start Your Day Off Right
If you’re a low energy mom, a well-balanced diet, in general, will provide your body with the right kind of energy so you can keep up with the business of mom’s life and new mom exhaustion.
Starting your day off with a breakfast that provides your body with vitamins and minerals, will help you fight off fatigue throughout the day.
Try to go for a meal that is packed with protein. A good example is a whole-grain toast with peanut butter or avocado/banana.
At our home, we have protein bars on hand, for those mornings that are rushed and I just need a super quick breakfast to throw into my purse.
4. Drink Lots Of Water
Did you know that not drinking enough water can drain all of your energy? Your body needs water to survive, but it also needs water to thrive.
If you have trouble drinking plain water, try to get hydrated with natural fruit juices or even carbonated water ( my favourite!).
You can also use this Hylands Good Morning caffeine-free alertness aid. This helps with mental & emotional feelings that come with being tired.
You don’t have to follow the 8 glasses of water per day rule either, you just need to listen to your body and provide enough hydration to keep your energy up.
Related: The Best TED Talks For Moms
5. Belly Laughs Are A Must
Laughter really is the best medicine. When you laugh you boost your immune system, boost your mood and even dimish pain.
I don’t know about you, but my children are always making me laugh. If you need some good shows to make you laugh, I highly suggest picking up an Adam Sandler comedy on Netflix!
On family game nights, I usually feel pretty tired and totally not up to playing silly board games with my kids, but the thing is, once the board game is open and the kids start playing, I feel like I have more energy from all the fun we have. My kids are hilarious so that totally helps!
6. Light Up Your Life
The simple act of opening the curtains can immediately help energize you. In the wintertime when it is dark and dreary outside for more hours of the day than not, you can drift off into tired, cranky mom mode pretty quickly.
Letting as much light into the room you are in will help you overcome the challenge of fatigue.
Spend some time playing outside with the kids in the backyard in the summer months and play indoor activities near a window on the days you can’t go outside.
Enjoy these tips for getting a little more energy into your busy life, and hopefully, you can stop being an exhausted mom.
As mothers, it can seem impossible to ever catch up on sleep and boost our energy levels, but these small steps can help you get that energy with minimal effort.
Be sure to drink water, eat well and sleep as much as possible at night time.