Why am I so tired? (Hint: It’s not just sleep)
Mom Exhaustion. It’s not just about sleep. And it’s not just part of motherhood. Sure, mental load is high but there is a 100% chance there’s a clear reason for your mom fatigue that is treatable.
January 28, 2025
Tired moms, let’s talk. If you’re battling that constant, bone-deep fatigue, you’ve probably heard the generic advice: “Just get more sleep.” Or maybe that it’s the mental load of motherhood burning you out.
But if you’re deep in mom burnout with crushing exhaustion, you need actual answers that don’t require you to wait until your kids are in elementary school. Or college.
Sleep and the mental load of motherhood are not the only factor draining your energy. Even if you’re running on broken sleep thanks to kids, there are ways to feel better. So, let’s dig into the real reasons why exhausted moms are running on empty—and how to start climbing out of that energy black hole.
Blood sugar swings = energy crashes
Ask any tired mom about her afternoon, and you’ll probably hear about a 3 p.m. crash. That’s what happens when your blood sugar yo-yos. Whether it’s skipping meals or relying on carbs to “survive the day,” these blood sugar swings kill your energy.
The energy Fix:
Start the day with a balanced breakfast—think protein, healthy fats, and fiber. Whole milk yogurt with collagen powder, berries, and grain free granola is an example of a great start to the day with nearly 30g of protein.
Think less snacking, more food at meals. Having a large breakfast and lunch and a smaller dinner is the key to consistent energy throughout the day.
Deep sleep isn’t optional (even if sleep is broken)
Sure, you’re “sleeping,” but is it restorative? Sleep isn’t just about total hours; it’s about getting enough deep sleep, the stage where your body and brain actually recharge. Without it, you wake up feeling just as tired as when you went to bed even if you got your full 8.
The great thing about deep sleep is it can make you feel more rested even if your total sleep hours aren’t optimal. Quality and quantity are ideal, but focusing on better quality can get you pretty far.
The energy Fix:
Optimize your sleep routine, even if it’s short. Your kids need a bedtime routine to get their body ready for sleep, and so do you. Turning down the lights after sunset and doing a 5 minute yoga nidra meditation or journaling sesh before bed can calm your nervous system and let your body slip into deep sleep.
Try magnesium glycinate before bed to support deeper, more restful sleep.
Nutrient deficiencies: the lingering postpartum problem
Ok, exhausted moms- you might still be dealing with postpartum depletion, even if your “baby” is reading chapter books. Pregnancy, postpartum healing, and breastfeeding drain your body of critical nutrients like iron, magnesium, and B vitamins. And if you’re still running on empty years after baby, you’re not alone.
The energy fix
Get your nutrient levels tested, asap. No, a CBC is not good enough. Things like low iron, magnesium, B vitamins etc can crush your energy.
Eat foods rich in these nutrients: red meat, leafy greens, seeds, and eggs. And yes, sometimes a good quality supplement is needed but we gotta get the data from the labs first.
Want my help?Join the Motherlode and get access to the right tests to help you feel better asap
Low cortisol: aka clinical burnout
Stress is a major energy thief. And while we talk a lot about high cortisol, many exhausted moms have the opposite problem—low cortisol. Chronic stress tanks your stress hormone levels, leaving you totally zapped.
The energy fix
Focus on recovery. Rest isn’t lazy; it’s essential. Incorporate stress-lowering practices like yoga or even 10 minutes of doing absolutely nothing.
Adaptogens like ashwagandha can also help regulate cortisol.
Protein is non-negotiable
Most moms don’t eat enough protein—full stop. Hormonally depleted bodies (think postpartum and perimenopause) and tired moms in general need more protein to repair and fuel the energy demand of modern motherhood. Skipping this? Expect the fatigue and brain fog to stick around.
The energy fix
Aim for 20-30 grams of protein per meal. I know it’s a lot, but once you get there you’ll notice the difference.
Great sources: eggs, nuts, seeds, meat, fish, greek yogurt. Occasionally some protein powder to top you up (I like whey or essential amino acid powders like this one).
Could it be your thyroid?
When you’re asking yourself, “Why am I so tired?” don’t overlook your thyroid. Hypothyroidism is ridiculously common in women, especially postpartum and in perimenopause, and it’s one of the most overlooked causes of exhaustion.
If your exhaustion is coming with hair loss, constipation, heavy periods, and low body temp - this is especially important to check out.
The energy fix
Request a full thyroid panel from your doctor, not just TSH. Include Free T3, Free T4, and thyroid antibodies. Make sure your provider is comparing your levels to optimal ranges, and not just the broad range of normal.
Chronic inflammation: the silent energy killer
If your body is dealing with inflammation or fighting off low-level chronic infections, your energy takes a hit. Gut issues, nutrient deficiencies, and even lingering postpartum recovery can all play a role.
The energy fix
Work with someone who can identify hidden imbalances, like SIBO or food sensitivities. Functional stool tests and nutrient testing can pinpoint what’s stealing your energy.
Read Next:
Hormones and fatigue
Whether it’s postpartum, your monthly cycle, or perimenopause, hormonal fluctuations impact your energy. Low progesterone or testosterone, cortisol imbalances, or estrogen dips can make you feel like you’re dragging through wet cement.
The energy fix
Balance blood sugar (yep, it impacts your hormones).
Track your cycle and notice energy dips—then adjust your routine accordingly.
Add hormone testing to list of things to check out when you’re feeling like trash, as well as at your yearly physical (you do those, right? RIGHT??)
Nope, it’s not “just motherhood” causing your exhaustion.
If you’re stuck in mom burnout, don’t accept “this is just motherhood” as the final answer. There’s a reason for your fatigue, and it’s almost always fixable.
Exhaustion is common, but it’s not normal. You don’t have to live this way, endlessly wondering, “How do I get more energy?” Let’s figure out what’s draining you—and fix it.
xo
Alison
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