On a scale of 1 to 10 (10 being the highest), how tired are you? I would rate myself about a 12. Most moms I know I tired. Moms work hard. We take care of children. We plan and make dinners. We help our children complete their homework. We work full-time and take care of a family or maybe you are a stay at home mom, but still a full-time job taking care of little ones.
Moms need more energy. We need to be like the Energizer bunny – we need to be able to just keep going. How are we going to increase how energy levels?
7 Steps for Tired Moms to Have More Energy
Sleep for 7-8 hours a night.
I know this step shouldn’t even be mentioned. But, moms get busy with all their projects and work and they ignore their bodies need for rest. If you are continually in a tired state lacking rest, you are more vulnerable to colds, flu and other germs you children bring home.
Tired moms need to get plenty of rest, but many times we get busy and stay up too late. We have to make getting rest a priority. If you stay up too late, start by just going to bed 15-20 minutes earlier for one week. Then, the next week add go to bed 15-2o minutes earlier. Continue this process until you reach your optimum sleep hours and feel rested when you get up.
How will you know you have enough sleep? Usually you will wake up about the same time every day without an alarm clock and feel awake and rested. As you go through your day, you will feel more energy.
Drink Plenty of Water
You may be thinking, I have something to drink all day. But do you drink water? Having a coffee, tea or caffeinated soda does not hydrate your body. You need to drink water. I am speaking to myself here, I don’t drink enough water either.
To increase your water intake, start by just adding and additional 8-12 ounces of water each day to what you already drink. After a few days, add more water. Gradually, as you are drinking more water, you will drink less coffee, tea and other caffeinated drinks. Your body will feel better with less caffeine.
Eat Balanced Meals
Meals heavy in sugary carbs (like rice, pasta, potatoes) will make you feel more tired after you eat. Balance your meals with protein, a small carb and vegetables.
Be sure to start your day with a breakfast that also gives you energy, not a quick burst from sugary carbs (like sweet cereals), but long lasting energy like from oatmeal or eggs and other proteins.
I have noticed a salad with chicken or other protein is a great lunch because it does not leave me feeling tired in the long afternoon stretch at work.
If you do not have a current exercise routine, try to add a routine to your schedule. I am speaking to myself because just like you I am busy and adding exercise to my already packed schedule is difficult.
If a 30-45 minute exercise routine is too long, try shorter routines like 10-15 minutes. Leslie Sansone offers great walking DVD’s that offer 10-15 minute walks (affiliate link) or longer walks of 3-4 miles (affiliate link) if you have the time.
Exercise does help us have more energy throughout the day. Try to add 3-4 short exercise routines to your week.
Allow Yourself Mental Breaks
We all need to have mental breaks sometimes. If you have focused on a task or project for 1 hour, allow yourself a 5-minute break or work on an easier task for 5 minutes. Extended periods of high focus will make you tired and you will have less energy (especially at the end of the day).
Eat Healthy Snacks
Sometimes I will feel tired during the day, and even if I am not hungry, I will want to have a snack. My brain seems to be craving quick energy, but these snacks rarely make me feel more energized.
If you want to reach for a snack, each a healthy snack. Try a small handful of your favorite nuts or a protein bar. Fruit could be a good snack because it is very filling. The high-calorie snacks we usually grab will not make us feel more energized, and option they make us feel more tired when the “sugar” high crashes.
Get Up and Move
If you sit at a desk working all day, you are likely to have times you feel tired. Before you reach for a snack, just get up and move. Take a short walk down the hall, if it’s a nice day go outside and get some sunshine for a few minutes. A few minutes of sunshine will help energize you again.
Are you a tired mom? How do you increase your energy?
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