Being a mum is hard. And it can be even more challenging when you are constantly feeling tired and burnt out. When you’re too tired to be the mum you want to be, it can affect your mental and physical health, your relationship with your kiddo/s, and your overall quality of life - in other words, every single aspect! However, there are things you can do to manage your tiredness, without getting even more overwhelmed. Promise.
Prioritise rest
This is perhaps one of the most important things you can do - and the easiest. I see you, busy mummas - and how it feels like it’s almost impossible to find time to rest, but even short breaks throughout the day can massively help you recharge.
Rest can also take many forms: try physically resting your body by taking a quick nap, or simply lying down on the couch for 10 minutes doing nothing, which can be magic. Your nervous system will seriously thank you. Or mentally resting by letting your mind take a break from cognitive activities (you can do this by meditating or breathing mindfully). Sensory rest is really important nowadays too (screen free time - even for an hour first thing in the morning).
Up the H20
Did you know that drinking enough water is crucial for maintaining energy levels… and preventing fatigue? This is a simple and easy addition to tick off the list. You could also consider adding electrolyte-enhanced drinks (like coconut water 🥥 ) to your diet, or just committing to carrying a water bottle around with you daily!
Food glorious (balanced) food!
A mum’s diet often consists of eating her kid’s leftovers on the run, but a balanced diet is essential for preventing fatigue. You know this - we all know this. But gosh it’s not easy! However, the trick is simple swaps: Snack on fruit (versus chocolate), plus throw in extra veggies at every meal (like you do for the kids!). Pick whole grain bread and pasta for the meals you’re already cooking, and tricky as it is, try to avoid those fast acting but crash inducing sugary snacks. PS the freezer is your best friend.
Make self-care non-negotiable
Taking a quick shower isn’t going to give you endless energy - but an uninterrupted 20mins in the evening for a bath etc while someone watches the kids can help make you feel like you. Reading a book (for 5 minutes before falling asleep) or meditating... these are all simple things that are just for you, and often the things we lose in the hectic days of family life.
Ask for help
It's okay to ask for help when you are feeling too tired to be the mum you want to be.
I’m not going to lie though - I found this incredibly hard to do in the early days of mumma-hood, but as I found my feet again I started to call on a baby-sitter every now and then so I could have dinner out of the house. I started ordering meal-delivery boxes (because you don’t have to do it all). And I shared with my husband that I needed him to pitch in more (these cards were a great way for him to really understand how much I was doing!).
Of course a village can also consist of me (your acupuncturist) and your GP… we’re all ready and waiting.
It's important to remember that feeling tired (and um, exhausted!) can be a normal part of motherhood, and you are not alone in struggling with it. But also, don’t do it all alone!
Need a break mumma? I’ve got you xo
Sources:
1. National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need? Retrieved from https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need.
2. Harvard Health Publishing. (2019, September). Eating to Boost Energy. Retrieved from https://www.health.harvard.edu/healthbeat/eating-to-boost-energy.
3. American Psychological Association. (n.d.). 5 Ways to Practice Self-Care. Retrieved from https://www.apa.org/topics/self-care.
4. FamilyDoctor.org. (2017, September 12). Fatigue: What You Need to Know. Retrieved from https://familydoctor.org/fatigue-what-you-need-to-know/.
5. Mayo Clinic. (2020, September 19). Self-care: Tips to Rejuvenate Body and Mind. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/self-care/art-20048152.