Sleepless nights are a reality for many mums. Whether it’s a poorly child, nightmares, or endless bedtime battles, the result is often the same: a drained, overwhelmed mum facing a long day of work and family responsibilities. But here’s the good news: you can still support your energy and recovery, even on those tough days. These tips aren’t just helpful—they’re essential for mums dealing with ongoing fatigue. Let’s dive in.

Understanding Tiredness vs Fatigue

Before diving into the strategies, it’s important to understand the difference between being tired and experiencing fatigue:

Tiredness is a temporary state, often caused by a late night or physical exertion. It can usually be resolved with adequate rest and sleep.
Fatigue, on the other hand, is a deeper, more persistent exhaustion that doesn’t go away with rest alone. It’s often linked to chronic stress, hormonal imbalances, or prolonged physical and emotional strain. Fatigue impacts your ability to focus, perform, and recover, making it essential to address holistically.

1. Nourish Your Body Wisely

After a sleepless night, it’s tempting to grab a quick fix like sugary snacks or endless cups of coffee. But these choices can set you up for energy crashes later in the day. Instead, focus on truly nourishing your body:

Hydrate First Thing: Start your day with a glass of water with a pinch of sea salt and a squeeze of lemon. This replenishes vital minerals and supports your adrenal health—critical for managing stress and fatigue.
Fuel with Energy-Stabilising Foods: A high-protein breakfast with healthy fats is key. Think eggs and avocado, a hearty bone broth, or dark turkey meat. These foods stabilise blood sugar and provide sustained energy throughout the day.
Balance Protein and Carbohydrates: The ratio of protein to carbohydrates matters. Eating in sync with your body’s primal pattern, as guided by Paul Chek, ensures optimal energy. This approach recognises that some mums thrive on a higher protein intake (up to 45%) while others need less (as low as 20%) depending on their genetic makeup. For instance, those with ancestry from colder climates where the earth freezes in winter often require more protein and fat to sustain energy. Conversely, those with roots closer to the equator may need a lighter balance, relying more on carbohydrates for optimal energy. Tailoring your intake to your unique needs helps stabilise blood sugar and supports both immediate and long-term energy.

2. Move for Energy, Not Exhaustion

When you’re running on little sleep, high-intensity workouts may drain you further. Instead, opt for movement that supports energy recovery:

Restorative Practices: Gentle yoga, Tai Chi, or rhythmic walking can energise your body without overtaxing it.
Paul Chek’s “Working-In” Exercises: Try slow, deep breathing movements like squats or arm circles performed mindfully. These exercises stimulate energy flow rather than depleting your reserves.

3. Align with Your Menstrual Phase

Your menstrual cycle significantly influences how well your body handles stress and fatigue. Understanding this connection can help you tailor your day:

Follicular Phase (Days 1-14): Rising oestrogen levels often make this phase more energetic. Use it to tackle higher-priority tasks, but balance it with gentle recovery practices.
Luteal Phase (Days 15-28): As progesterone rises, you may feel slower. Focus on nurturing activities, like herbal teas or magnesium-rich snacks, to support your energy.
Menstrual Phase (Days 1-5): During menstruation, your body’s energy is naturally lower. On these days, emphasise rest and nourishing meals rich in iron and B vitamins.

4. Embrace Holistic Energy Boosters

Support your body naturally with these energy-boosting practices:

Get Sunlight and Grounding: Spend 5-10 minutes outside in natural light to reset your circadian rhythm and boost your mood. Walking barefoot on grass or soil can also help stabilise energy.
Incorporate Adaptogens: Herbs like ashwagandha, holy basil, or rhodiola can support your adrenal function and help balance cortisol levels.
Practise Breathing Techniques: Try box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) to calm your nervous system and recharge between tasks.

5. Simplify Your Day

A day after little sleep isn’t the time to tackle everything. Give yourself permission to focus only on what’s truly essential:

Top Three Tasks: Identify three things that must get done today and let the rest wait.
Ask for Help: Lean on your support system, whether it’s a partner, friend, or colleague.

6. Recover in the Evening

End the day by prioritising recovery to set yourself up for a better tomorrow:

Relax with Epsom Salts: A warm bath with Epsom salts can relax your muscles and replenish magnesium levels.
Balance Blood Sugar Before Bed: A small snack, like a boiled egg or turkey slice, can prevent energy crashes during the night.
Dim the Lights: Reduce screen time and keep lights low in the evening to promote melatonin production and better sleep quality.

7. A Gentle Reminder

Mums, it’s okay to feel overwhelmed after a sleepless night. You are doing more than enough simply by showing up, even when it feels like you’re running on empty. Remember that your strength lies in recognising your needs and taking small, compassionate steps toward recovery.

You are not alone in this journey. Every sip of water, every mindful breath, and every small act of nourishment is a gift to yourself and your family. Some days will be harder than others, but these strategies are here to remind you of your resilience and guide you through. Recovery is not about perfection; it’s about progress, patience, and love for yourself as much as your loved ones.

These strategies aren’t just tips—they’re a lifeline for mums facing fatigue and sleepless nights. Every small action you take today helps build a stronger, more resilient you. You’ve got this.

#71: Surviving (and Thriving) on No Sleep: A Holistic Guide for Tired Mums