It’s perfectly normal for a new mom to feel tired. With that said, postpartum fatigue is a crippling form of exhaustion that affects thousands of women, especially new mothers, across the country.
So, how can you go about overcoming this sense of exhaustion? Below, we will discuss a few easy ways to combat your postpartum fatigue, how long it usually lasts, and the most common causes.
What is postpartum fatigue exactly?
Postpartum fatigue is more than just usual tiredness. Instead, this specific kind of fatigue is characterized by feeling physically and emotionally drained, a crippling lack of energy, as well as a lack of concentration.
As mentioned, it is pretty common. Postpartum fatigue among first-time mothers has been recorded to be as high as 64%.
The most important thing to remember is that your body needs time to rest, recover, and heal. Don’t grow frustrated with yourself; if you need it, be sure to ask for help from those closest to you. A healthy, happy mom leads to a healthy, happy baby!
Signs and causes of postpartum fatigue
Look out for some of the most obvious signs of postpartum fatigue such as:
- Extreme tiredness and lack of energy
- Depression or anxiety
- Difficulty concentrating
- Trouble sleeping or insomnia
There are a variety of causes that lead to postpartum fatigue.
For starters, your body has just turned food into a human being from scratch!
You would be superhuman if you weren’t at least a little bit exhausted. On top of this, the rigors of labor and delivery are (obviously) incredibly taxing on both the body and mind. This condition, combined with a lack of sleep and the stress of caring for a newborn baby, can result in severe fatigue.
Breastfeeding is also a major contributor to postpartum fatigue.
Milk production saps a lot of energy from the body. In fact, on average, you will burn between 400 and 500 calories more per day while breastfeeding.
7 ways to overcome postpartum fatigue
Luckily, you can combat postpartum fatigue through various methods. The following easy steps are our top recommendations for how to manage postpartum fatigue:
Get those zzzs in
We get it. We’re asking for the impossible, especially with a newborn baby in the house. But sleep is crucial after giving birth.
This is where a strong support system comes in handy. Allow other members of your household or close friends and family members to care for the baby at night so that you can get a good night’s rest.
Don’t feel bad about it either! Once you recover, your body and baby will thank you for it!
Another tip, sleep when the baby sleeps. You may be tempted to do your chores or it may seem few and far between initially, but it will get easier as you adjust to your new life.
Even a 15-minute nap can make a massive difference to your overall mood and energy levels.
Aim for a balanced postpartum diet
Nutrition is incredibly important for maintaining good energy levels and healing the body.
Be sure to include plenty of fruits and vegetables, proteins, and fats in your postpartum diet. These will help your muscles recover from the effects of childbirth.
Stay hydrated
Drinking plenty of water will help maintain your energy levels and reduce any brain fog you might have.
I always keep a tumbler, like my handy Owala FreeSip. The insulation keeps my juices cold for as long as 24 hours. Plus, I’ve never been more thankful for a straw when I’m multitasking aka holding my baby.
If plain old water sounds too bland, we’ve got good news for you! Several studies reveal that the effects of tea on postpartum fatigue are pretty positive, too.
Adjust your goals
It is important not to expect too much of yourself within the first few months of giving birth.
As a chronic overachiever, I know how hard it is to let go of this habit. It’s definitely difficult when a million things need to be done around the house while I focus on recovery.
Trust me, prioritize your essential tasks and let go of non-essential chores (for now).
One way I managed to do this was relying on my trusty habit tracker. For my postpartum journey, I used Way of Life for its integrated journal capabilities.
I’ve also heard many good things about Motherocity but I’ve yet to try it myself!
Build a strong support system
We’ve already discussed the importance of having a strong support system during this new chapter in your life.
Whether they’re close family members or a solid friend group, having people you can trust to look after your baby when you need to rest is essential. The more you trust them, the more you will switch off and relax, knowing that your baby is in safe hands.
Gradually incorporate exercise
After giving birth, exercise might be your last concern, especially if you are struggling with low energy levels. However, light exercise can work wonders for improving your energy, as well as your mental health. This could be going for a leisurely stroll around your neighborhood. You could even bring your baby with you.
If you’re looking for more pronounced benefits, studies suggest a guided postpartum workout plan that’s at least eight weeks long would be good for you!
Over time, you will notice a massive improvement in both your mental and physical well-being.
Consult your doctor regularly
If your fatigue still persists, be sure to check in with your doctor. While it is unlikely that an underlying health condition causes your fatigue, it’s always better to be safe than sorry.
FAQs
Here are the most common concerns fellow moms have on postpartum fatigue:
Is postpartum fatigue normal?
Yes, it is! As mentioned, 64% of new mothers struggle with the exact same symptoms.
It is also worth noting that your hormone levels change drastically directly after giving birth, which is why you may feel more emotional than normal.
How long does postpartum fatigue last?
For most women, postpartum fatigue lasts between one to three weeks. However, it can linger for much longer than this, depending on your ease of pregnancy and birth. In other words, the duration of postpartum fatigue can vary from woman to woman.
The duration and severity of postpartum fatigue depend on factors such as your physical health, sleep patterns, support system, etc.
Unfortunately, there have been instances in which this fatigue persists for upwards of a few months to a year.
The bottom line
Postpartum fatigue is a common issue that new mothers face, generally within the first few weeks of giving birth. However, it can last upwards of a few months.
This fatigue is caused by a lack of sleep, stress, physical exhaustion from giving birth and pregnancy, etc. To overcome postpartum fatigue, ensure that you make time to rest, prioritize a good nutrition plan, hydrate well, and find yourself a solid support system.
