As a mom, energy is hard to come by sometimes. At the end of your work day, you’re already drained and some how, you have to gather the energy to get through the rest of the evening. You still have to make dinner, do some house chores, help the kids finish their homework and get them ready for bed.
I seem to always feel tired. I just want to stay in bed all warm in my blanket and watch Netflix after a work day. (Hey it’s cold outside. It’s been snowing for the past couple weeks. Can you blame me?) With three little kids running around, I need more energy to get everything done!
In order to combat my lack of energy, here are 9 tips to help you feel like a more energetic mom!
1. Catch some more Zzzz
According to sleepfoundation.org, adults need about 7-9 hours of sleep per night. When my youngest was just an infant I would be up till 2am and this was usually because I was feeding her round the clock. But other times I was just up because I was watching an addicting show on Netflix. It was the only time I could get some peace and quiet to myself. But man, would I be tired the next day. I would be so tired and groggy that I could barely keep my eyes open. It’s actually amazing what a good night’s sleep can do. If you get enough sleep, you’ll feel bright eyed and bushy-tailed and feel you can accomplish anything.
2. Get moving!
Who wants to exercise when you already feel tired? But according to webmd.com, exercise fights fatigue and boosts energy. When you’re feeling tired and you’ve been sitting down for a long period of time, try doing 10 jumping jacks and see how you feel afterwards. Any activity that gets your heart pumping for 10 minutes will boost the oxygen in your system making you feel more energetic. Instead of having a power nap, try going for a power walk and see your energy rise!
3. Practice deep breathing!
When I’m at work and I’m focused on something, I tend to take shallow, short breaths or sometimes I may forget to breathe all together. According to realsimple.com, you can get an energy boost from deep breathing. Why does deep breathing boost our energy? It’s because more oxygen means more energy. Simple right? It’s also a great way to relieve stress and relax. Here’s a breathing exercise you can start today: Exhale completely through your mouth, making a whoosh sound. Then inhale deeply through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. Repeat for a total of four breaths. As my yoga instructor says, “Breathe away!”
4. Eat breakfast!
Start your day off right with a healthy energizing breakfast. A breakfast full of sugar and fat will make you feel lethargic all day, so avoid those sugary cereals and processed foods. Instead, go for a breakfast packed with protein and a complex carb like whole grain toast. This type of breakfast will stabilize your blood sugars and your energy. I like to eat eggs for breakfast and whole grain toast topped with avocado! Mmm, just the breakfast I need to give me the energy to get through my busy day.
5. Don’t forget to reach for H2O
A lack of fluids is a major cause of fatigue. Stay away from the sugary drinks and caffeinated drinks and aim to drink water. According to mayoclinic.org we should aim to drink about 2L of water a day (that’s about eight, eight ounce glasses) to stay adequately hydrated. Authoritynutrition.com says we are constantly losing water through sweat and urine so it’s important to keep replenishing our bodies with water. Have a refreshing glass of H20 and see how it can perk you up!
6. Eat small amounts more frequently
I don’t know about you guys, but I get hungry every 3-4 hours. I used to reach for chocolate bars but now I try to make sure I have a healthy snack in my purse when the hunger strikes. I like to eat nuts or maybe a mandarin or dried fruit like mangoes. When I’m hungry, I’m distracted, uncomfortable and unable to focus. Nutrition experts recommend to eat small amounts every 3-4 hours to keep your hunger at bay and to keep your energy at optimal levels.
7. Keep your iron in check
According to healthline.com, if you’re feeling fatigue and general weakness, you may have low iron. Low iron is quite common in women of childbearing age due to heavy periods and pregnancy. Iron is so important because it helps the blood absorb energy-producing oxygen. If you’re feeling sluggish and suspect you have low iron, go see your family doctor and ask for a routine blood test to have it checked out.
8. Have a good laugh
Have you every heard the phrase, laughter is the best medicine? According to helpguide.org, “Laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress.” Those all sound like great benefits to me! Want to have a good laugh? Watch your favourite comedy on Netflix. I love watching Brooklyn 99 or any Adam Sandler movie. Have a good laugh and it will instantly boost your energy!
9. Let some light in
Are you affected by Seasonal Affective Disorder? I know I am! Winter time and the cold weather just makes me feel blue and less energetic. In the winter time, you may be like me and want to stay inside with the curtains closed. Open those curtains, turn on the light, imagine you’re on a warm sunny beach and see how both your mood and energy will change. Just hang in there, spring is around the corner and you’ll soon feel the warmth of the sun’s rays!
If you want to get out of your tired state and boost your energy levels, try the 9 tips I mentioned above so you can have the energy you need to get through your busy day!