As a new mom, feeling tired is standard issue.
Postpartum fatigue, however, is a serious form of exhaustion that's often coupled with a lack of energy and difficulty concentrating. About 40 percent of new moms experience postpartum fatigue in the first week or so after delivery.
Getting plenty of rest, asking for help, eating a balanced diet, and staying hydrated are a few of the things you can do to ease some of the exhaustion. If your fatigue doesn't let up after a few weeks, talk to your healthcare provider.
What is postpartum fatigue?
Feeling tired is one of the most common woes among new moms. It affects nearly two-thirds of them at some point. But postpartum fatigue is more than just normal sleepiness. Rather, postpartum fatigue is marked by an overwhelming sense of exhaustion that can leave a new mom feeling physically and emotionally drained, lacking in energy, and unable to concentrate.
Symptoms include:
- Extreme tiredness
- A lack of energy
- Depression or anxiety
- Difficulty concentrating
- Trouble sleeping
Postpartum fatigue is also quite common, though it tends to get better over time. In fact, one study found that in the first ten days after giving birth, nearly 40 percent of new moms say they felt fatigued. At one month postpartum, just over a quarter still experienced symptoms of postpartum fatigue. And a full year or more after their baby's birth, around 11 percent of mothers still reported being exhausted.
Reasons for exhaustion.
There are many reasons you may be feeling wiped out in those first few days at home with your newborn. For starters, your body is recuperating from the physical challenges of pregnancy and childbirth. And if you had a c-section, you're also recovering from major abdominal surgery.
At the same time, you're now caring for a newborn who needs hands-on attention around the clock. So what sleep you do get is probably fragmented and less restorative. Sleep can be unreliable and hard to come by in those first few months before your baby establishes a sleep routine.
Breastfeeding demands.
Breastfeeding can contribute to postpartum fatigue as well, and not just because you may be waking up at 1 a.m. (and then 4 a.m.) for feedings. Your body releases prolactin when you nurse, a hormone that both stimulates milk production and makes you feel sleepy.
Moms who bottle fed may feel just as tired. For example, multiple studies have shown no difference in fatigue among postpartum women whether they're breast- or bottle-feeding.
Worries about whether you're breastfeeding correctly or giving your newborn the right care can also keep you up at night. And the less support you have from your partner, family, and friends, the more responsibilities you have to shoulder on your own. The extra work can wear you out even more. For that reason, it is important that you reach out for help rather than trying to shoulder everything alone.
What can new moms do to cope with postpartum fatigue?
Here are some strategies to try:
Get all the rest you can. Try to go to bed at night soon after your baby is settled. Better yet, go to bed early and have your partner take the evening baby care shift. Nap when your baby does during the day, or at least put your feet up and close your eyes.
Adjust your goals. Your priority right now is saving energy for yourself, your baby, and your other children. That may mean relaxing your standards a when it comes to chores like laundry and housecleaning. Conserving your energy now means you're more likely to have it in the long run.
Ask for help. Reach out to your family and friends, or if you're able to afford it, consider hiring a night nurse. Having more support can help combat fatigue.
Don't skip meals. Try to make healthy diet choices with foods that provide sustained energy, like those high in complex carbohydrates and protein. Don't rely on caffeine and sweets for a quick pick-me-up.
Take a warm shower. Standing under a stream of warm water relaxes tense muscles and feels calming. Plus, a shower gives you a few minutes to be alone with your thoughts.
Breathe in lavender. The scent of this relaxing purple herb has been shown to improve sleep quality and improve fatigue. Plus, research suggests it might help new moms bond with their baby.
Drink plenty of fluids. Staying hydrated gives you energy and helps replenish the fluid you lose through sweating, urinating, breathing, and nursing. Breastfeeding moms need about 16 cups (or 128 ounces) of fluid daily. Water is best, but fruits, soup, and other fluid-based foods are also good sources.
Get some exercise. Take your baby out for a walk. The fresh air and movement may help you both sleep better at night. Start out slowly and only go for a short distance at first. As you regain your strength, you can gradually step up your pace and distance.
New Mama Decks and Hack Decks™
Our New Mama Decks are full of ideas that help you get your life in order when you return home from the hospital with your new little one. While becoming a mother is a miraculous time, it is also exhausting. Prioritizing both your baby's needs and your needs will help you to stay centered. You'll also be able to connect with your new self, which has changed in a very short amount of time after giving birth. The deck is full of self-care suggestions and focuses on mom's mental health.