Energy Boosting Tips for Exhausted Moms

You’re tired. Not just “I stayed up too late” tired—bone-deep, running-on-fumes, wondering-how-you’ll-make-it-to-bedtime exhausted. Mom tired is a special kind of depleted that sleep alone doesn’t seem to fix.

While there’s no magic solution that replaces rest, there are strategies that can help you squeeze more energy out of what you’ve got. These tips address the real reasons moms are exhausted—not just lack of sleep, but nutrition, hydration, mental load, and the constant output of caregiving.

[Image placeholder: Mom stretching and smiling in morning light, looking refreshed]

Why Moms Are So Tired

Sleep deprivation: Obvious, but worth stating. Fragmented sleep and not enough hours takes a massive toll.

Dehydration: Especially common if breastfeeding. Even mild dehydration causes fatigue.

Blood sugar crashes: Eating irregularly or relying on sugar and caffeine creates energy spikes and crashes.

Iron deficiency: Common postpartum and with heavy periods. Causes significant fatigue.

Thyroid issues: Postpartum thyroiditis is underdiagnosed. Worth checking if exhaustion is severe.

Mental load: The invisible work of remembering, planning, and anticipating drains enormous mental energy.

Emotional labor: Managing everyone’s feelings and needs while suppressing your own is exhausting.

Lack of recovery: You’re always on. There’s no real rest even when you’re “resting.”

Quick Energy Boosts (5 Minutes or Less)

When you need energy NOW:

1. Cold Water Splash

Splash cold water on face and wrists. Activates alertness, increases blood flow to brain.

2. Deep Breathing

10 deep breaths with longer exhale than inhale. Increases oxygen, activates energy.

3. Sunlight Exposure

Step outside or stand by a window for 5 minutes. Natural light signals alertness to your brain.

4. Power Pose

Stand tall, arms outstretched or on hips, for 2 minutes. Sounds silly, actually works.

5. Quick Movement

20 jumping jacks, a walk around the block, or dancing to one song. Movement generates energy.

6. Peppermint

Smell peppermint oil or eat a mint. The scent is naturally energizing.

7. Ice Water

Drink a glass of cold water. Dehydration causes fatigue; cold temperature is alerting.

Nutrition for Energy

What you eat dramatically affects your energy levels.

Eat Enough

Common problem: Moms forget to eat, then crash hard.
Solution: Prepare easy-to-grab foods. Eat something substantial within an hour of waking.

Balance Blood Sugar

The crash cycle: Sugar/simple carbs → blood sugar spike → insulin release → crash → crave more sugar

Break the cycle:

Pair carbs with protein and fat
Choose complex carbs over simple
Eat regular meals (don’t skip)
Start day with protein-rich breakfast

Energy-Boosting Foods

For sustained energy:

Eggs
Nuts and nut butters
Greek yogurt
Whole grains
Sweet potatoes
Avocado
Bananas
Leafy greens

Quick energy snacks:

Apple with almond butter
Cheese and whole grain crackers
Trail mix
Hard-boiled eggs
Hummus and vegetables

Foods That Drain Energy

Limit these:

Excessive sugar
Refined carbs (white bread, pastries)
Heavy, greasy meals
Excessive caffeine (leads to crash)
Alcohol (disrupts sleep quality)

[Image placeholder: Healthy energy-boosting snack plate]

Hydration Is Energy

Dehydration symptoms include:

Fatigue (primary symptom!)
Headaches
Difficulty concentrating
Irritability

How much: Aim for 8+ cups daily; more if breastfeeding or active

Tips for drinking more:

Keep water bottle visible and full
Set phone reminders
Drink before each meal
Add fruit or herbs for flavor
Drink when you feel hungry (often you’re thirsty)

Optimizing Sleep Quality

When you can’t get more sleep hours, make the hours you get count.

Before Bed

Dim lights an hour before bed (signals melatonin)
Avoid screens (or use blue light filter)
Keep room cool (65-68°F ideal)
Avoid alcohol (disrupts sleep cycles)
Limit fluids to reduce bathroom trips

Sleep Environment

Blackout curtains or eye mask
White noise machine
Comfortable mattress and pillows
Phone away from bed (reduce middle-of-night scrolling)

When Sleep Is Fragmented

Nap when possible (even 20 minutes helps)
Don’t sacrifice all naps for productivity
Accept that this season won’t last forever
Consider sleep shifts with partner

Related: Sleep Tips for New Moms

Managing the Mental Load

Mental exhaustion is real exhaustion.

Brain Dump

Write everything in your head onto paper. Free up mental RAM. Use lists, apps, or calendar—whatever captures it.

Reduce Decisions

Meal plan (same rotation weekly is fine)
Capsule wardrobe (fewer choices)
Automate bills and recurring tasks
Let go of decisions that don’t matter

Share the Load

Delegate mental tasks, not just physical ones
Partner takes ownership of specific domains completely
Stop being the default parent for everything

Lower Standards

What truly matters vs. what you’ve decided “should” be done?
Perfect is exhausting; good enough is sustainable

Movement for Energy

Counterintuitive but true: expending energy through movement often creates more energy.

Why It Works

Increases oxygen circulation
Releases endorphins
Improves sleep quality
Reduces stress hormones

Realistic Options

When you’re exhausted:

Gentle walk around the block
Stretching routine (5-10 minutes)
Playing actively with kids (counts!)
Dancing to a few songs

When you have a little more:

20-minute home workout video
Yoga session
Exercise class
Running or cycling

The Key

Some movement > no movement. Start where you are, not where you think you should be.

Energy Thieves to Eliminate

Phone Scrolling

Feels restful, actually depletes. The constant stimulation tires your brain while you feel like you’re “resting.”

Try: Put phone in another room during rest time

Constant Noise

Background TV, podcast while doing chores while talking on phone—sensory overload is draining.

Try: Periods of actual silence

Overcommitting

Every “yes” costs energy. Be selective.

Try: Default to “let me think about it” instead of automatic yes

Multitasking

Switching tasks constantly is exhausting. Batching similar tasks is more efficient and less draining.

Toxic Relationships

People who drain you without giving back. Limit exposure.

When Fatigue Needs Medical Attention

See your doctor if:

Fatigue is severe and persistent
Sleep doesn’t help at all
You have other symptoms (weight changes, hair loss, mood changes)
You’re concerned about postpartum depression or anxiety
Fatigue affects your ability to function

Tests to consider:

Thyroid panel (TSH, T3, T4)
Iron/ferritin levels
Vitamin D
B12
Complete blood count

These are commonly deficient in moms and easily treatable.

FAQ

Will I ever not be tired?

Yes! As kids sleep better and become more independent, your sleep and energy improve. This season is hard, but not permanent.

Coffee helps me so much. Is it okay to drink a lot?

Moderate caffeine is fine for most people. But if you’re drinking it to survive, it’s masking deeper depletion. Also, afternoon caffeine can disrupt sleep, creating a cycle.

I rest when I can but still feel exhausted. Why?

Rest isn’t just sleep—it’s recovery. If your “rest” is scrolling your phone or doing mental work, you’re not truly recovering. Also, rule out medical causes.

How do I have energy for workouts when I’m already exhausted?

Start smaller than you think. A 5-minute walk counts. Movement usually creates more energy than it costs. On truly depleted days, rest is more important.

What supplements help with energy?

Iron (if deficient), B12, Vitamin D, and magnesium are commonly low in moms. Get tested before supplementing—more isn’t always better.

Conclusion

Mom exhaustion is real and valid. While there’s no substitute for actual rest, these strategies can help you optimize the energy you have and address root causes of depletion.

Focus on the basics: eat enough, hydrate, move a little, protect your sleep when possible, and don’t be afraid to see a doctor if something feels off.

You’re carrying a lot. Be gentle with yourself—and know that this intensity doesn’t last forever.

Related: Caffeine Alternatives for Moms