Motherhood is a beautiful journey, but let’s be real… At times, it’s exhausting. If you’re relying on your fifth cup of coffee to make it through the day, you’re not alone. But what if we told you there are ways to feel energized that don’t involve another caffeine fix?

Here are seven simple, natural ways to boost your energy and tackle mom life with a spring in your step.

1. Revisit Your Sleep Schedule

Easier said than done, right? While a full eight hours might seem impossible, optimizing the sleep you do get can make a world of difference.

Try these tips:

• Create a bedtime ritual. A warm bath, calming music, or reading can signal to your brain that it’s time to wind down.
• Avoid late dinners and alcohol. Your body prioritizes digestion over sleep, so getting your last meal in earlier in the day promotes better rest. And, even though a nightcap may feel relaxing and make you sleepy, alcohol unfortunately alters the normal progression through the sleep stages, including REM and deep sleep. It also increases the likelihood of snoring!
• Set consistent sleep and wake times. Even on weekends, sticking to a routine helps regulate your body’s internal clock. Studies also show that getting outside first thing in the morning helps set your circadian rhythm. So if you’re sipping on coffee, take it outside for a 10-minute walk.
• Prioritize quality over quantity. Use blackout curtains or a weighted blanket to enhance your sleep environment. And, although white noise machines are all the rage these days, studies show they may also disrupt the sleep stages and create dependency over time. It's best to proceed with caution.

2. Hydrate, Hydrate, Hydrate

Fatigue can often be a sign of dehydration. Start your day with a big glass of water, and keep sipping throughout the day. Add a slice of lemon or cucumber for a refreshing twist. Aim for at least 5-8 glasses daily, or more if you’re breastfeeding or exercising. High-quality water is also important, with filtered or spring water being best, and try to avoid plastic bottles if you can. Glass is the way to go!

3. Move Your Body

A quick workout might seem counterintuitive when you’re tired, but it’s one of the best energy boosters out there. Exercise improves circulation, releases endorphins, and helps you feel more alert.

As a mom, you may not have a lot of spare time in your day, so keep it simple:

• Try a 10-minute yoga flow. Apps like Down Dog offer mom-friendly routines.
• Take a brisk walk. Even a quick lap around the block can recharge your batteries.
• Dance it out. Turn on your favorite playlist and have a mini dance party with your kids.

4. Fuel Your Body with Nutrient-Dense Foods

You've heard this time and time again - what you eat directly impacts your energy levels. As a busy mom, it can sometimes feel like a burden to fuel our bodies properly, but it is incredibly important and worth the extra time.

The best thing to start with is skipping the sugar spikes and crashes by focusing on:

• Protein-packed snacks. Think Greek yogurt, hard-boiled eggs, cottage cheese, or beef jerky.
• Complex carbs. Whole grains and sweet potatoes can provide lasting energy.
• Healthy fats. Avocados, cheese, and salmon keep your brain and body fueled.

Pro Tip: Prepping grab-and-go snacks can be a game-changer for busy moms.

5. Step Outside for Fresh Air

Nature is an incredible energizer. A quick 15-minute break outside can boost your mood and energy levels. Sunlight helps regulate your circadian rhythm, while the fresh air clears your mind. The natural vitamin D exposure also works wonders for overall well-being.

These easy-to-implement ideas can get you started:

• Morning sunshine. Step outside with your coffee or tea to soak up some early rays.
• Family walks. Turn outdoor time into a bonding activity.
• Grounding. Bonus points if you stand in the grass without shoes! Not only does fresh air give you energy, but studies show grounding reduces stress. So kick off those shoes, and feel like a kid again!

6. Breathe for Energy

Deep breathing exercises can help you feel more awake and alert. Try this simple technique:

• Inhale deeply through your nose for four counts.
• Hold your breath for six counts.
• Exhale slowly through your mouth for eight counts.
• Repeat for one minute.

This calming practice reduces stress and provides an instant pick-me-up. If you have an Oura Ring or Fitness Watch, many of them have guided breathing sessions as well.

7. Support Your Body with Natural Supplements

Sometimes, even the best habits need a little help. Supplements designed to combat fatigue and brain fog can be a game-changer.

 

Our Peace and Focus blend is specially crafted for moms who need to stay calm, cool, and collected. Packed with natural ingredients to support mental clarity and healthy stress response, it’s our secret weapon for thriving through our busiest days. 

Learn more about the stacked ingredients and what makes Peace & Focus so effective.

Final Thoughts

Motherhood doesn’t come with a pause button, but it’s possible to feel energized and empowered without living in a fog of exhaustion. By adopting these natural energy-boosting habits, you’ll not only feel better but also model healthy behaviors for your kids. And remember, you’ve made it through every hard day before this, when you didn’t think you would.

You’ve got this! One step at a time… And we’ve got you.