Just a little note - this post may include affiliate links to my favourite products. this means if you click and purchase, I may receive a small commission at no extra cost to you

Being a mum is a rewarding but demanding role that can often leave you feeling exhausted. If you find yourself constantly running low on energy, you're not alone. Here are some common reasons why mums might experience low energy levels and practical solutions to help you regain your vitality.

Not Enough Sleep

Sleep deprivation is one of the most common reasons mums feel exhausted. Children, especially newborns and toddlers, often disrupt sleep with night-time awakenings, early morning risings, and illnesses. This lack of consistent, uninterrupted sleep can leave mums feeling perpetually tired, compounding over time. But what about if your children are older? Many mums find themselves staying up later than they should to have that much needed ‘quiet time’ to watch TV or scroll on social media. Be honest with yourself, is it really worth it the next day when you are extra cranky and foggy because you haven't slept enough? Prioritising sleep is essential. Establish a consistent bedtime routine for both yourself and your children, and seek help from your partner, family, or friends to get a few extra hours of uninterrupted sleep if needed.

Poor Sleep Quality

Even if you're getting enough hours of sleep, the quality of that sleep matters greatly. Stress, caffeine and alcohol intake and consuming certain foods throughout the day can all affect how restorative your sleep is that night. To improve sleep quality, create a sleep-friendly environment by ensuring your bedroom is cool, dark, and quiet. Practicing relaxation techniques like deep breathing or meditation before bed can also help. If you suspect you have a condition like sleep apnea or restless legs syndrome, consult a doctor for proper diagnosis and treatment.

Nutritional Deficiencies

A lack of essential vitamins and minerals, such as iron, vitamin D, and B vitamins, can contribute significantly to fatigue. Many mums prioritise their family's meals over their own, leading to skipped meals or poor food choices. To combat this, focus on incorporating a variety of fruits, vegetables, lean proteins, and whole grains into your diet. Consider taking supplements if recommended by your GP, and have regular health check-ups to identify and address any deficiencies. Recommended reading: The most nutrient dense foods for women

Consuming  Dairy Products

How dairy cows are raised now is very different to how cows were raised hundreds of years ago. Unless you have your own cow grazing the lush green grass in the paddock, the dairy you are consuming is likely to be filled with excess hormones, antibiotics and chemicals. Conventional dairy products cause inflammation in the body. Many mums may have sensitivities or intolerances to dairy products (without realising it), which can lead to digestive issues and fatigue. If you suspect this might be the case for you, try a 4 week dairy elimination and see how you feel. Alternatives like almond milk or coconut milk and opting for organic dairy products might also be easier to digest and reduce potential sensitivities.

Parasites and Heavy Metals Toxicity

Exposure to parasites and heavy metals can severely affect overall health and energy levels. If you suspect you might be dealing with these issues, consider undergoing a gentle detox program to eliminate toxins from your body. Always consult a healthcare professional for proper diagnosis and treatment. Maintaining good hygiene practices can also help prevent infections.

Not Consuming Enough Calories

Busy mums often skip meals (coffee for breakfast and the kids leftovers for lunch?) or do not consume enough calories, leading to energy deficits. It’s important to eat small, frequent meals throughout the day. Choose nutrient-dense foods that provide sustained energy, such as nuts, seeds, and whole grains. Preparing meals in advance can ensure you have nutritious options readily available, even on the busiest days. Smoothies are a great way to get plenty of nutrient-dense calories in, especially if you are on the go.

Not Consuming Enough Complex Carbohydrates

Many women I speak with reduce or completely cut out carbs in the attempt to lose weight. It may work for some, but not for many. Carbohydrates are a primary energy source, and insufficient intake can lead to fatigue. Complex carbohydrates, found in whole grains, legumes, and starchy vegetables, provide a steady supply of energy. Ensure your meals are balanced and include a healthy mix of proteins, fats, and carbohydrates to maintain your energy levels throughout the day. Read more: Are carbs bad for me?

Stress

Mums often juggle multiple roles, leading to chronic stress and mental fatigue. Managing stress is crucial for maintaining energy levels. Practicing mindfulness, meditation, or yoga can help manage stress effectively. It’s also important to delegate tasks and share responsibilities with your partner or older children. Setting boundaries and learning to say no to additional commitments can significantly reduce stress.

Dehydration

Busy mums might forget to drink enough water throughout the day, leading to dehydration and low energy. Staying hydrated is vital. Keep a water bottle with you and aim to drink at least eight glasses of water a day. Adding a pinch of sea salt to your water will add natural electrolytes and help each cell in your body hydrate. Incorporating hydrating foods like cucumbers, oranges, and watermelons into your diet can also help maintain hydration.

Liver Function

The liver is essential for detoxifying the body and processing nutrients. Poor liver function can contribute to fatigue. Eating a liver-friendly diet rich in vegetables, lean proteins, and healthy fats can support liver health. It’s also crucial to limit alcohol consumption and avoid processed foods high in additives and preservatives. Regular check-ups with your healthcare provider can help monitor liver health and address any issues early on. An overworked liver can also cause waking through the night around 3am 

Final Thoughts

Mums wear many hats and often put their own needs last. Recognising the reasons behind your fatigue and making small, manageable changes can significantly improve your energy levels. Remember, taking care of yourself is not a luxury but a necessity. By prioritising your well-being, you'll be better equipped to care for your family and enjoy the precious moments of motherhood.

Do you think the foods you consume do more harm than good? Download my free clean eating guide

You might also be interested in

Healthy lunch ideas for busy mums

Six ways to increase energy naturally

7 ways to improve your sleep during times of stress

For weekly tips, make sure you join my Facebook Community