Brandi Nik Kilbourne
Restoring Energy and Finding Peace: A Guide for Stressed and Sleep-Deprived Mothers
Updated: May 17
Being a mother is a remarkable journey filled with love, joy, and fulfillment. However, it's no secret that motherhood can also be incredibly challenging, leaving many mothers feeling stressed, exhausted, and sleep-deprived. If you're a tired mom desperately seeking ways to recharge your energy and restore balance to your life, you've come to the right place. In this blog post, we'll explore the common challenges faced by mothers, the importance of self-care, and practical strategies to help you feel more rested and revitalized.
1. The first thing that you want to do is to acknowledge your journey. Motherhood is a demanding role that often requires around-the-clock attention. It's essential to recognize the challenges you face and understand that it's okay to feel overwhelmed at times. Remember, you are doing an incredible job, and your efforts matter.
I recently surveyed some moms in my community and realized that so many felt that they had to sacrifice their self care in order to be a mother. Somehow, they felt like they had to “give up” on being them and assume this entirely new identity. But, I would like to give the analogy of the cell phone battery. If your cell phone battery life is on, let’s say 10%, and a friend comes along and is like “Great! My cell phone is on on 5%, let me use your battery,”...what typically ends up happening? Your friend gets their phone charged all the way up on your dwindling energy, and you have a crisis on your hands. This is not unlike how burnout works in real life!
2. That’s why it’s so important for everyone, but especially new mothers to prioritize self-care. As a mother, it's easy to put yourself last on the list of priorities. However, self-care is crucial for your overall well-being. By taking care of yourself, you'll be better equipped to take care of your family. Carve out small pockets of time each day to do something that brings you joy, whether it's reading a book, taking a relaxing bath, practicing mindfulness, or pursuing a hobby. I like to call this the “Wellness Hour” because I typically like to take at least an hour a day to do something that’s just for my own wellness pleasure. However, if you don’t have an hour, make it a wellness 5, 10, or 15 minute endeavor. As long as you take some time that’s JUST FOR YOU.
3. Of course, all of that is impossible without establishing a support system. You don't have to shoulder the responsibilities of motherhood alone. Reach out to your partner, family, and friends for support. Having someone you can talk to or ask for help can make a world of difference. Consider joining local parenting groups or online communities to connect with other mothers who can relate to your experiences.
4. If you have a spouse or partner who you co-parent with, you can delegate and share responsibilities. Remember, you are not solely responsible for every aspect of your family's well-being. Share household tasks with your partner and involve your older children (if you have any) in age-appropriate chores. Delegate responsibilities and allow others to contribute, lightening your load and providing you with more time for rest and rejuvenation.
5. Learn to embrace power napping. Sleep deprivation is a common challenge for mothers. While it may not be possible to get a full night's sleep consistently, embracing power naps can help restore some energy. Whenever your baby or toddler takes a nap, use that time to take a quick snooze yourself. Even just 15-20 minutes can provide a significant energy boost. As a matter of fact, I think it’s so prevalent of an issue that I’ve designed a 3 day FREE CHALLENGE to help new moms learn how to feel better rested, increase their energy, and prioritize self care. To learn more about that, CLICK HERE.
6. Along with my previous point is the importance of creating a relaxing bedtime routine. Establishing a calming bedtime routine can help signal your body that it's time to wind down and prepare for sleep. Dim the lights, engage in relaxing activities such as reading or taking a warm bath, and avoid watching stimulating TV before bed. If you absolutely must watch TV before going to bed (like me), choose something calming (like a nature station), ma
ybe something you’ve watched a million times (like Home Alone), a meditation or affirmation station…or sometimes just put on something that is plain ol’ boring. By creating a tranquil atmosphere, you can improve your chances of getting a more restful night's sleep.
7. If you're breastfeeding and have a spouse, partner, or close relative (like grandma or an auntie) who live in the same household, think about seeking help with nighttime feedings. Although each mom is different and feeding preferences are highly individual, this tip can be helpful for those willing to try it out. Consider pumping milk and allowing your partner or a trusted caregiver to help with nighttime feedings. This can give you a chance to catch up on sleep and replenish your energy levels. If your baby is bottle-fed, take turns with your partner, close family member, or maybe even explore the option of hiring a night nurse. Whatever you choose is absolutely your choice. And there should be no shame in how you choose to go about feeding your baby.
8. Practice stress-relief techniques. We talk about this alot in my private online wellness community (click here to join). Chronic stress can take a toll on your energy levels and overall well-being. Incorporate stress-relief techniques into your daily routine, such as deep breathing exercises, yoga, meditation, or engaging in hobbies that bring you joy. Taking a few moments each day to calm your mind can help reduce stress and increase your energy.
Listen, motherhood is undoubtedly challenging, but by implementing these strategies and making self-care a priority, you can reclaim your energy, reduce stress, and feel more rested. Remember, you deserve to take care of yourself, and your well-being is vital for the well-being of your entire family.
You are not alone in this journey. Reach out to other mothers, seek guidance from healthcare professionals, and be open about your struggles. Don’t forget to be patient with yourself. Rome wasn't built in a day, and restoring your energy levels won't happen overnight. Celebrate small victories along the way, and don't be too hard on yourself when things don't go as planned. Your well-being matters, and by taking proactive steps to care for yourself, you'll not only find more energy but also rediscover the joy and fulfillment that motherhood brings.
Take a deep breath, mama. You've got this!
CHECK OUT MY IG POST ABOUT OUR UPCOMING CHALLENGE HERE: https://www.instagram.com/reel/CsCKz7ogL9q/?igshid=MzRlODBiNWFlZA==