5 Tips to Manage Postpartum Fatigue | My Mommy Shop

 

Postpartum · Energy & Recovery

5 Tips to Manage Postpartum Fatigue

Feeling exhausted is common—and normal. Here’s a gentle, realistic plan to get more energy back, one small win at a time.

New mom resting on the sofa while baby sleeps nearby

1) Prioritize Sleep Like a Strategist

  • Split nights if possible: one adult does a 10 pm–2 am shift, the other a 2 am–6 am shift.
  • Micro-naps win: 10–20 minutes during baby’s daytime naps can reset mood and focus.
  • Protect your first sleep cycle: aim for an early 90-minute stretch before midnight.
  • Calm cues: dim lights after sunset, cool room, simple wind-down (breathing x10, light stretch).
Dim bedroom with a bassinet and a soft night light

2) Eat & Hydrate for Steady Energy

Think slow fuel, not sugar spikes. Build simple plates and snacks you can assemble one-handed.

Anchor Breakfast

Protein + fiber + healthy fat (e.g., Greek yogurt + oats + nuts + fruit).

Snack Formula

Pair protein with produce: cheese + apple, hummus + carrots, eggs + cucumber.

Hydration Habit

Keep a bottle where you feed the baby; sip every time you sit down.

Check Iron & Thyroid

If fatigue is intense or persistent, ask your provider about labs for anemia/thyroid.

Tray with yogurt bowl, berries, nuts, and a full water bottle

3) Move Gently & Get Daylight

Light movement boosts mood and sleep quality—no intense workouts needed.

  • Daily 15-minute walk: sunlight anchors your body clock.
  • Pelvic-floor & breathwork: start only after medical clearance.
  • Stretch trio: neck, chest, hips—release feeding/posture tension.
Parent walking with a stroller under morning sunlight

4) Build Rest-First Routines

  • One-thing rule: when baby naps, choose rest or one task—never both.
  • Batch boring tasks: laundry on set days, simple rotating meal plan.
  • Night setup: prep a bedside caddy (water, snack, burp cloth, diapers).
  • Screen curfew: avoid bright screens 60 minutes before your first sleep.
Bedside caddy with water, snack, and baby essentials

5) Ask for—and Accept—Help

Fatigue eases faster with a support net. Be specific when you ask:

  • “Could you bring a meal on Tuesday?”
  • “Can you take the baby for a 30-minute walk so I can nap?”
  • “Would you fold this load while we chat?”
If sadness, anxiety, or panic persist, or if exhaustion feels overwhelming, speak with a healthcare professional. You deserve support.
Family member holding baby while the mom rests with tea

Quick FAQ

Is extreme tiredness normal after birth?

Some fatigue is expected, but if it’s intense or worsening, check in with your provider to rule out anemia, thyroid issues, or postpartum mood disorders.

How should I use caffeine?

Time it after a nap or the first morning feed. Avoid late-day caffeine to protect night sleep.

What if night feeds are constant?

Try split shifts, add a consistent bedtime routine, and nap strategically during the day.

A Kind Note

Every family’s rhythm is unique. Use what helps today and leave the rest. If you’re pumping or mixed-feeding, a quiet, hands-free pump can free up moments to rest—but it’s optional. Your health and peace matter most.

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