Are you running on three hours of sleep and endless cups of coffee? Post-baby exhaustion can make it hard to feel like yourself again. While sleepless nights are part of the deal, there are other hidden reasons you may be dragging through the day with a new baby. The good news? Supporting your body in the right way can restore your energy without adding more to your to-do list.

Here are 10 simple, proven ways to boost your energy postpartum:

1. Eat Within an Hour of Waking
   Your body has been fasting all night, and your blood sugar is low in the morning. Starting your day with a high-protein breakfast, healthy fats, and fiber helps stabilize blood sugar and sets the tone for lasting energy. Even a smoothie packed with protein counts!
2. Keep Blood Sugar Balanced All Day
   Skipping meals or grazing all day leads to energy crashes. Aim to eat every 3–5 hours and include protein, fiber, and healthy fats at each meal. This helps your body avoid blood sugar spikes and slumps that lead to fatigue.
3. Stay Hydrated with Electrolytes
   Plain water is essential, but sometimes your body needs more. Adding electrolytes, coconut water with a pinch of salt, or a high-quality electrolyte mix supports hydration, milk supply, and energy.
4. Continue a Quality Prenatal or Postnatal Vitamin
   Micronutrient deficiencies like low iron, B12, vitamin D, or magnesium can zap energy. Continuing a quality prenatal or postnatal vitamin can help replenish nutrients while your body is still healing.
5. Move Your Body, Even for Five Minutes
   Exercise may feel impossible when you’re tired, but short, gentle movement actually gives you more energy. Try a five-minute walk with the stroller, a quick stretch, or light baby-wearing movement to wake up your muscles.

1. Prioritize Smart Sleep
   You can’t control your baby’s night wakings, but you can create a restful environment for yourself. Go to bed 30 minutes earlier, reduce screen time before sleep, and try a short bedtime routine or meditation to maximize the rest you get.
2. Don’t Skip Healthy Carbs
   Carbs are your body’s quick energy source, especially whole-food sources like oats, sweet potatoes, fruits, and veggies. Skipping carbs can lead to lower energy and brain fog.
3. Change the Way You Do Caffeine
   Coffee isn’t the enemy, but timing matters. Avoid drinking it on an empty stomach to prevent energy crashes. Pair it with breakfast and keep added sugars low for stable energy.
4. Get Morning Sunlight
   Just 5–10 minutes of sunlight in the morning can help regulate your circadian rhythm, boost vitamin D, and improve your energy. Step outside with your coffee, have breakfast on the porch, or take a short walk.
5. Ask for Help and Outsource Small Tasks
   Carrying the entire mental load of the household is draining. Delegating a few tasks to a partner, family member, or even outsourcing small chores can free up mental and physical energy for things that matter most, like bonding with your baby.

If you’ve been feeling exhausted, it doesn’t mean you’re failing. Your body is simply healing and needs support. Even small changes in nutrition, movement, and rest can make a huge difference in your daily energy.

If you want guidance and a supportive community to help you feel like yourself again, join the Postpartum Shift and start your journey to better energy today!