As a mom, you are constantly on the go, juggling taking care of your family, your job, and your home. It can be challenging to maintain your energy levels. The good news is there are simple and effective ways to boost your energy and vitality, without resorting to caffeine or other artificial stimulants.
This article is your ultimate guide on how to get more energy as a mom. In this blog, we will share 10 tips that work for moms to help you get more energy and feel revitalized. Whether you're looking for quick fixes or long-term solutions, we've got you covered. So, let's get started on the path to a more energized and productive you!
What Causes a Mom to Feel Exhausted?
Tired moms are not a new phenomenon. So, what causes this widespread exhaustion?
Several factors can cause you to feel exhausted as a mom. Some of these include:
A lack of sleep, not eating healthy, not having a break, and not prioritizing the importance of getting enough energy and rest. This can lead to a buildup of stress, which will cause you to feel extremely drained of energy.
When you don’t have the energy you need, it’s hard to stay focused and productive daily. You can do many different things to start feeling more energized again.
Tips on How to Get More Energy as a Mom
1. Get Enough Sleep
This one is probably obvious, but it is so important! If you are not getting a good night's sleep, you will be tired during the day. Make sure to get at least eight hours of sleep every night.
While this should be something you’re doing regardless, it’s important to remember that getting enough sleep is one of the best ways to increase your energy levels.
Your body needs enough sleep to restore, repair damaged cells, and maintain a healthy immune system. If you aren’t getting enough sleep, it can negatively affect every part of your body.
You may find it helpful to create a sleep schedule for yourself and your family. Try to maintain a consistent sleep schedule where everyone in the house gets enough sleep every night. It’s also important to sleep in a dark, cool, quiet room.
2. Stabilize Blood Sugar to Improve Energy Naturally
When we talk about blood sugar and energy we are not referring to the spike in energy that would normally be associated with an energy drink. Most energy drinks contain caffeine or another stimulant that boosts the adrenal system, which can lead to jitters and a delayed energy crash. Instead, when we control our blood sugar, we prolong our baseline energy levels by reducing the occurrence of energy drops. In this way, we can help to sustain our energy levels throughout the day.
Ways in which we can manage our blood sugar (and thus energy levels) include exercise, proper nutrition, and tools like GOOD IDEA. Exercise can help to improve our insulin sensitivity and more effectively transport glucose out of the bloodstream and into the cells to be used as fuel.
Practicing healthy nutritional choices is likely the most effective way that we can control our blood sugar. By choosing foods that do not spike our blood sugar we can reduce the extreme highs and lows that zap our energy. Start by swapping out highly-processed foods and sugary drinks for high-protein and low-sugar options. Individuals who choose to use a continuous glucose monitor (cgm) can test specific foods and monitor the glucose response to identify foods that do not cause a blood sugar spike. In this way, we can make more informed food choices to appropriately control blood sugar.
Another way in which we can work to control blood sugar is by using a functional beverage like GOOD IDEA. GOOD IDEA, a beverage backed by science, has been shown to reduce post-meal blood sugar by at least 20%. This can become a great option to help regulate blood sugar when we are around unfamiliar foods or out with friends/family.
3. B Vitamins and Magnesium Are Good For Energy
You may have heard of B vitamins before, but did you know they can help improve your energy levels? B vitamins are essential for various bodily functions, including energy production.
Magnesium is another mineral with many health benefits, one being increased energy. Make sure to eat foods that are high in B vitamins and magnesium.
Try incorporating spinach, broccoli, bananas, almonds, and other foods high in B vitamins and magnesium into your daily diet.
These foods will help improve your energy levels and energize you throughout the day.
4. Incorporate Breathing Exercises
Breathing exercises are another great way to increase energy levels for the tired mom. When you breathe deeply, you calm your nervous system, reduce stress hormones, and release endorphins. This causes the body to relax and boosts energy.
Try to focus on your breath and notice what happens to your body. There are many different breathing exercises that you can do.
A popular one is the 4-7-8 breathing technique. Just ten minutes of deep breathing per day can make a big difference in how you feel.
Breathe through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. This exercise will help you feel more relaxed, less stressed, and more energized.
Exercise is a great way to get more energy. It can improve your mental and physical health even if you can only fit in a short workout.
Being a mom is a full-time job, and that comes with a lot of responsibilities. You have to take care of your kids, have a full-time job, go to school, and do it all while still trying to take care of yourself.
That can be pretty exhausting, so finding ways to relieve stress is essential. Working out can be a great way to relieve stress and boost your energy levels.
It’s important to remember that you don’t have to go to the gym to exercise. Even taking the stairs instead of an elevator at work or doing a few sit-ups while watching TV in the evening can make a difference.
6. Don’t Forget to Take Care of Your Mental Health
It’s important not to forget about taking care of your mental health while trying to get more energy. As an exhausted mom, you are constantly juggling so many different tasks.
You might feel overwhelmed at times and experience a high level of stress.
These are normal feelings, but sometimes they can become problematic if not managed properly. If your mental health isn’t where it should be, you should talk to your doctor about it.
Different types of therapy can help support and benefit your mental health. Therapy, group classes, and counseling sessions all have their benefits and can be great tools to help you feel more energized.
When you are feeling overwhelmed, take a few minutes to yourself to get some fresh air, relax, and rejuvenate. Take a hot bath, read your favorite book, or just take a nap. Self-care doesn't have to be complicated.
7. Find Time to De-stress
Many moms constantly feel stressed out and overwhelmed with life, which is not suitable for their health.
Stress can negatively affect your energy levels and make you feel like you have no more energy to give. There are many different ways that you can reduce stress in your life.
You can practice mindfulness, meditate, or even go for a brisk walk outside. It’s also important to be careful not to overschedule yourself. It’s important to make sure you’re maintaining a healthy balance between work, family, rest, and play.
Exhausted moms often try to do everything themselves, but this isn’t necessary or healthy. It’s important to delegate tasks and ask for help when
Don’t try to do everything yourself! Ask for help from your spouse or friends when you need it. An energetic mom is a happy mom.
Laughter is the best medicine! Watch a funny movie, read a hilarious book, or spend time with your family and friends. Laughing will help you relax and feel more positive.
10. Take Care Of Your Body
Finally, you can take care of your body in many ways and ensure you’re getting enough energy.
Taking care of your body can mean many different things. It can mean getting enough sleep, eating healthy foods, and not overworking yourself.
It can also mean getting a massage, visiting a hydrotherapy spa, or using bath bombs. You can take care of your body in various ways, but it is important to remember that you are the only one who can ensure you have the energy you need.
Try to take care of yourself and ensure you get the proper energy you need. By taking care of your body, you can feel more energized.
Taking care of your body is important for moms as it can help you feel less stressed and more relaxed. It can also help you feel healthier and give you more energy.
How to get More Energy
These are just a few tips to help you get more energy as a mom. You might not be able to implement all of these tips, but even just making a few changes can make a big difference in how you feel.
Remember that it’s important to care for yourself and find what works best. You are not alone in this journey, and there are other moms out there who are going through the same thing.
Fatigue is common among mothers and can be caused by many different factors. However, there are things you can do to help increase your energy levels.
By following these tips, you will be on your way to having more energy as a mom. Always remember to do things one day at a time and be gentle with yourself. You are doing an amazing job!
Author: Amanda Richardson
Revised on 3/25/2023 by: Dr. Colleen Gulick