Why am I always tired and have no energy?
Being a mum or dad can be overwhelming and exhausting, and it's no surprise if you are tired and lack energy. Juggling a million responsibilities while keeping your little ones happy and healthy can leave you drained. But why do you always feel overwhelming exhaustion and lack energy no matter how much rest you get?
Well, there are many reasons why this might be the case.
You don't implement a balanced diet
For starters, it could be down to your diet. Are you getting enough of the right nutrients to fuel your body? You might enjoy alcohol or caffeine, leading to dehydration and fatigue. Also, consuming too much food with added sugar could lead to a crash in energy levels.
You don't get enough sleep
Sleep deprivation is a common cause of exhaustion and lack of energy. If you're burning the candle at both ends and not getting enough rest, your body won't be able to function properly. Research shows that the average adult needs 7-9 hours of sleep, with children requiring even more, so ensure you're getting enough shut-eye.
Lack of exercise
Or perhaps it's a case of not getting enough exercise. It may be the last thing you feel like doing when you're exhausted, but getting outside for a brisk walk or run can often be the best medicine. If you are feeling drained, meditation and yoga can also help to restore balance and energy.
You're not managing stress levels
It could also be down to high-stress levels. Do you constantly feel overwhelmed and anxious? If so, this could impact your energy levels and create emotional exhaustion. Taking time out to unwind can go a long way in reducing stress and restoring energy.
Busy schedules
Finally, it could simply be down to having a busy schedule. Many working parents experience exhaustion due to the sheer number of things they have to juggle. Look at ways to simplify your life, such as delegating tasks or asking for help where necessary.
Hormonal changes
The ugly truth is that exhaustion and lack of energy can be hormonal changes for many women. You may feel detached, overwhelmed, and often exhausted due to hormonal shifts during pregnancy, breastfeeding or menopause.
If you suspect this might be the case, it's worth talking to your doctor about potential treatments.
You're suffering from parental burnout
Lastly, it could mean that you're suffering from parental burnout. It can affect your emotional and physical health, making it incredibly difficult to stay energised throughout the day.
You might be running in survival mode, feeling overwhelmed and lacking energy. If this is the case, it's important to take time to identify the causes of your burnout and look for solutions. The anxiety and guilt that come with being a parent can be debilitating, so looking for ways to restore balance and stress is essential.
How many hours of sleep should a new mum get?
New mums need to get as much rest as possible. The average adult requires 7-9 hours of sleep, while infants and toddlers should get around 10-12 hours per night. New mums should aim to get at least 8 hours of quality sleep to keep their energy levels up throughout the day.
Your overall health should also be taken into consideration. Mums with chronic health conditions may require extra sleep to help them manage their symptoms. You will experience burnout if you try to do too much, so make sure to take breaks and get enough rest. Your anxiety level will also decrease if you take regular breaks from parenting.
How long does postpartum tiredness last?
Postpartum tiredness is extremely common and can last a few days to weeks or months. It is usually caused by the physical strain of childbirth and getting used to caring for a newborn.
It's normal to feel physically and mentally exhausted during this time, so try not to put too much pressure on yourself. Have realistic expectations and make sure to prioritise self-care. It's normal to ask for more support from family and friends, so don't be afraid to lean on them when you need help.
How do you parent when you have no energy?
Let's face it; parenting can be incredibly exhausting. It's essential to boost your energy levels to prevent parental burnout. Here are a few things you can do:
- Get enough sleep: Ensure you're clocking in the recommended 7-9 hours of rest every night. Take turns with your partner to go to bed earlier, at least once a week, so that you can get more rest.
- Exercise regularly: Exercise doesn't have to mean going to the gym. Even a short walk outside can release endorphins that make you feel energised. You will find that your stress level will also decrease.
- Eat healthy: Eating foods high in Vitamin B and complex carbohydrates can help to boost your energy levels. Foods such as spinach, oranges, bananas, eggs, whole grains, and yoghurt are excellent energy sources.
- Delegate tasks: Don't be afraid to ask for help from extended family and friends or hire a babysitter if needed. This will free up some time to focus on taking care of yourself.
- Find ways to relax: Take time out and do activities that help you de-stress and relax your mind. This will help to restore your energy levels and give you the mental clarity you need. Your mental health should be the priority.
- Take breaks when needed. Parenting is a marathon, not a sprint. Don't be afraid if you feel like taking time off to relax and recharge your batteries! Finding emotional support from people around you will keep you stay relaxed during your breaks.
