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If you are a new mom, then you have probably noticed that you wake up tired. You may have trouble concentrating or experience mood swings. This is because of the remarkable changes your body is going through. As well as changes to your emotions during pregnancy, there are also alterations in how energy is replenished after giving birth. Because of these changes, new mothers have an increased risk for depression due to sleep deprivation.
If you are a new mom, then you have probably noticed that you wake up tired. You may have trouble concentrating or experience mood swings. This is because of the remarkable changes your body is going through. As well as changes to your emotions during pregnancy, there are also alterations in how energy is replenished after giving birth. Because of these changes, new mothers have an increased risk for depression due to sleep deprivation.
Exhaustion Symptoms
After birth, it takes new moms weeks before their body returns to normal hormone levels. During this time, new mothers report feelings of exhaustion: lack of concentration, insomnia or sleeping too much, headaches, anxiety or stress, forgetfulness, emotional outbursts, irritability, fatigue, feeling sad or blue.
New moms may report these symptoms to their OB-GYN, but because they are also common signs of depression, it can be difficult to distinguish between the two. If you are concerned that you might be suffering from exhaustion due to postpartum depression, speak with your doctor about how best to manage this transition period.
What Causes New Mothers to Feel Exhausted?
1. Stress
If you’re a new mom, your stress is through the roof – no matter how sweet and happy your baby is – because of hormones that got released during labor and birth. It takes a few days for them to wear off. Not to mention that it’s normal if you feel stressed about all those changes in your life now. But don’t worry! Your body is now releasing another hormone called oxytocin, which helps decrease stress and depression. In other words, moms are happier than they think they are.
2. Breastfeeding
Let’s face it: breastfeeding sucks sometimes. You have to nurse constantly, your nipples hurt from being chapped or sore from poor positioning, you have a two-hour-old blister on your nipple, and you’re leaking like mad.
However, breastfeeding is the best thing you can do for your baby! The benefits of breast milk pass directly to your baby and will protect them from infections (like pneumonia or ear infections), allergies (including asthma ), and obesity. Breastfeeding also releases hormones that decrease stress in the mom. Your body knows what to do – all you need is a lot of patience and time.
3. Low iron levels
Breastfeeding depletes mom’s nutrients like magnesium, calcium, zinc, and vitamin B6 because it needs those nutrients to produce breast milk, but it doesn’t get them back fast enough once they go through breastfeeding. Low levels of iron contribute to fatigue as well as anemia.
4. Low levels of blood sugar
Some moms get low blood sugar (hypoglycemia) without having diabetes. The hormone responsible for keeping your blood sugar balanced is insulin, and it’s also the one that surges when you’re pregnant. But once the baby comes out, your insulin level goes back to normal within hours. Unfortunately for some women, their insulin level doesn’t go back up again because breastfeeding stops them from producing too much insulin, leading to hypoglycemia.
5. Vitamin D deficiency
Breast milk has only tiny amounts of vitamin D, so mom gets deficient after giving birth. This results in fatigue, weakness, and bone pain, among other symptoms. It would be best if you asked your doctor about supplements to get that extra boost of vitamin D because your body needs it.
6. Anemia
The lack of vitamin B12 and folic acid for mom to create red blood cells causes fatigue. It’s not just about eating more meat to get protein; you need nutritional supplements or injections. Also, ask the doctor to test for anemia if you think you have it. Better be safe than sorry.
7. Restless leg syndrome (RLS)
This is a condition in which the legs seem to move without control, but there are no other symptoms like cramps or pain; the only way you’ll know is when you feel like your legs can’t stay still even though you’re sitting down or lying down on your bed trying to sleep. The leading cause of this is pregnancy and breastfeeding, along with iron deficiency.
8. Back pain
Women experience several backaches postpartum, but the main one is known as pubic symphysis dysfunction. This condition causes severe lower back pain to new moms because the three bones that are supposed to connect during delivery are now separated. When they’re separated, it causes muscle strains around them, which is very painful both while breathing in and out! Stretching exercises will help decrease your pain level.
9. Hemorrhoids
During childbirth, the mom’s cervix opens up wide so her baby can come out through her vaginal canal.
10. Losing certain confidence
This has been talked about many times before. Sometimes after giving birth, moms would feel self-conscious about their postpartum bodies. They don’t like to show their skin to anyone, which makes them not so active when socializing. So, staying at home all day long is another option they can choose to save themselves from an awkward situation.
Things to do to avoid exhaustion and new moms
In the beginning, when you realize that there is a baby on the way, most people will start to prepare themselves in different ways. One of the most important things a future mother should do is to prepare herself physically and mentally for this new chapter in her life. This can be done by taking care of herself with a good diet and exercise and preparing emotionally and intellectually, so she is ready for anything thrown at her once the little one arrives.
Here are ten things moms-to-be should start doing right now:
1) Start practicing being patient before baby gets here
It’s easier said than done, but practice being patient while still free from any responsibility. An easy way is to put yourself in situations where you are forced to wait. For example, when you go out with friends or family, make it a point not to order your food right away. Let the others at your table have their turn first, and then go ahead and place your order.
2) Put yourself last
Pregnancy is known for having mood swings that can be pretty intense. Put yourself last if you find yourself getting easily frustrated by things that usually wouldn’t bother you before. This means being less demanding of those around you, so they are more likely to tolerate the changes in your behavior over time.
3) Don’t plan too much
While planning what will happen after the baby gets here is excellent news, try not to plan too far ahead. It’s essential to live in the moment and not get too overwhelmed with what is coming next.
4) Cook some easy go-to meals
The first time you make a meal after the baby gets here can be pretty intimidating, so practice beforehand! Cooking typically becomes more complicated after the baby enters the picture, primarily if both parents work full-time. Cooking simple meals ahead of time will ensure that you have something nutritious on hand even when it has been a long day already.
5) Stay fit
Exercising regularly will not only benefit your overall health but also help regulate your weight gain during pregnancy. Even though women experience food cravings during pregnancy, adding exercise will ensure you keep up your healthy routine and keep your weight gain in check.
6) Try to get ahead on sleep
Although getting adequate sleep may be hard towards the end of pregnancy, try to catch some extra Z’s as early as possible. When the baby arrives, you will need to adjust and learn how to take care of a newborn that says it wants to eat every 2-3 hours around the clock! In other words, now is the time where you can use those ZZZs.
7) Get a running start on baby projects
Assuming a portion of a new mom’s time will be spent decorating the nursery or cleaning out the old baby clothes from storage, try to get a head start on these projects. Even though you might not know the gender of your baby, there is no reason why you can’t prepare and clear out some storage space for when that day comes.
8) Start writing down memories
While most people keep a journal during pregnancy, it’s also essential to write down memories after the baby arrives. A photo album or scrapbook with pictures and memories from the first year will come in handy once the baby gets older and asks questions about where they came from.
9) Comfort yourself through comfort food
Yes, cravings are real! Try not to feel too guilty when indulging in ice cream or chocolate now and then because pregnancy makes you extra hungry. Be sure to treat yourself to your favorite junk foods, but try not to go overboard.
10) Get ready for bouts of insomnia
Newborns are known for waking up throughout the night, so get ready for an onslaught of sleepiness the first few months after the baby gets here. Naps can be scarce if you’re trying to transition between working outside and inside the home simultaneously.
The postpartum period is a crucial time for mothers, as it can significantly affect how they feel physically, psychologically, and emotionally. In many women, the signs of postpartum fatigue may be severe, leading to depression or another psychological disorder. So check your blood pressure regularly if you are exhausted.
Many females encounter intermittent exhaustion after giving birth. At the same time, some continue experiencing low energy from weeks up to months. Hence, it isn’t alarming if your exhaustion doesn’t clear up immediately after childbirth and most certainly won’t stay with you till the end of days either! There’s no particular reason why new mothers experience tiredness; however, several potential factors could play an essential role in making you feel exhausted after giving birth. The hormones prolactin and progesterone are the culprits, as they act on your hypothalamus, which controls appetite. This can lead to poor food cravings that could impact your diet plan.z
After birth, it takes new moms weeks before their body returns to normal hormone levels. During this time, new mothers report feelings of exhaustion: lack of concentration, insomnia or sleeping too much, headaches, anxiety or stress, forgetfulness, emotional outbursts, irritability, fatigue, feeling sad or blue.
New moms may report these symptoms to their OB-GYN, but because they are also common signs of depression, it can be difficult to distinguish between the two. If you are concerned that you might be suffering from exhaustion due to postpartum depression, speak with your doctor about how best to manage this transition period.
What Causes New Mothers to Feel Exhausted?
1. Stress
If you’re a new mom, your stress is through the roof – no matter how sweet and happy your baby is – because of hormones that got released during labor and birth. It takes a few days for them to wear off. Not to mention that it’s normal if you feel stressed about all those changes in your life now. But don’t worry! Your body is now releasing another hormone called oxytocin, which helps decrease stress and depression. In other words, moms are happier than they think they are.
2. Breastfeeding
Let’s face it: breastfeeding sucks sometimes. You have to nurse constantly, your nipples hurt from being chapped or sore from poor positioning, you have a two-hour-old blister on your nipple, and you’re leaking like mad.
However, breastfeeding is the best thing you can do for your baby! The benefits of breast milk pass directly to your baby and will protect them from infections (like pneumonia or ear infections), allergies (including asthma ), and obesity. Breastfeeding also releases hormones that decrease stress in the mom. Your body knows what to do – all you need is a lot of patience and time.
3. Low iron levels
Breastfeeding depletes mom’s nutrients like magnesium, calcium, zinc, and vitamin B6 because it needs those nutrients to produce breast milk, but it doesn’t get them back fast enough once they go through breastfeeding. Low levels of iron contribute to fatigue as well as anemia.
4. Low levels of blood sugar
Some moms get low blood sugar (hypoglycemia) without having diabetes. The hormone responsible for keeping your blood sugar balanced is insulin, and it’s also the one that surges when you’re pregnant. But once the baby comes out, your insulin level goes back to normal within hours. Unfortunately for some women, their insulin level doesn’t go back up again because breastfeeding stops them from producing too much insulin, leading to hypoglycemia.
5. Vitamin D deficiency
Breast milk has only tiny amounts of vitamin D, so mom gets deficient after giving birth. This results in fatigue, weakness, and bone pain, among other symptoms. It would be best if you asked your doctor about supplements to get that extra boost of vitamin D because your body needs it.
6. Anemia
The lack of vitamin B12 and folic acid for mom to create red blood cells causes fatigue. It’s not just about eating more meat to get protein; you need nutritional supplements or injections. Also, ask the doctor to test for anemia if you think you have it. Better be safe than sorry.
7. Restless leg syndrome (RLS)
This is a condition in which the legs seem to move without control, but there are no other symptoms like cramps or pain; the only way you’ll know is when you feel like your legs can’t stay still even though you’re sitting down or lying down on your bed trying to sleep. The leading cause of this is pregnancy and breastfeeding, along with iron deficiency.
8. Back pain
Women experience several backaches postpartum, but the main one is known as pubic symphysis dysfunction. This condition causes severe lower back pain to new moms because the three bones that are supposed to connect during delivery are now separated. When they’re separated, it causes muscle strains around them, which is very painful both while breathing in and out! Stretching exercises will help decrease your pain level.
9. Hemorrhoids
During childbirth, the mom’s cervix opens up wide so her baby can come out through her vaginal canal.
10. Losing certain confidence
This has been talked about many times before. Sometimes after giving birth, moms would feel self-conscious about their postpartum bodies. They don’t like to show their skin to anyone, which makes them not so active when socializing. So, staying at home all day long is another option they can choose to save themselves from an awkward situation.
Things to do to avoid exhaustion and new moms
In the beginning, when you realize that there is a baby on the way, most people will start to prepare themselves in different ways. One of the most important things a future mother should do is to prepare herself physically and mentally for this new chapter in her life. This can be done by taking care of herself with a good diet and exercise and preparing emotionally and intellectually, so she is ready for anything thrown at her once the little one arrives.
Here are ten things moms-to-be should start doing right now
1) Start practicing being patient before baby gets here
It’s easier said than done, but practice being patient while still free from any responsibility. An easy way is to put yourself in situations where you are forced to wait. For example, when you go out with friends or family, make it a point not to order your food right away. Let the others at your table have their turn first, and then go ahead and place your order.
2) Put yourself last
Pregnancy is known for having mood swings that can be pretty intense. Put yourself last if you find yourself getting easily frustrated by things that usually wouldn’t bother you before. This means being less demanding of those around you, so they are more likely to tolerate the changes in your behavior over time.
3) Don’t plan too much
While planning what will happen after the baby gets here is excellent news, try not to plan too far ahead. It’s essential to live in the moment and not get too overwhelmed with what is coming next.
4) Cook some easy go-to meals
The first time you make a meal after the baby gets here can be pretty intimidating, so practice beforehand! Cooking typically becomes more complicated after the baby enters the picture, primarily if both parents work full-time. Cooking simple meals ahead of time will ensure that you have something nutritious on hand even when it has been a long day already.
5) Stay fit
Exercising regularly will not only benefit your overall health but also help regulate your weight gain during pregnancy. Even though women experience food cravings during pregnancy, adding exercise will ensure you keep up your healthy routine and keep your weight gain in check.
6) Try to get ahead on sleep
Although getting adequate sleep may be hard towards the end of pregnancy, try to catch some extra Z’s as early as possible. When the baby arrives, you will need to adjust and learn how to take care of a newborn that says it wants to eat every 2-3 hours around the clock! In other words, now is the time where you can use those ZZZs.
7) Get a running start on baby projects
Assuming a portion of a new mom’s time will be spent decorating the nursery or cleaning out the old baby clothes from storage, try to get a head start on these projects. Even though you might not know the gender of your baby, there is no reason why you can’t prepare and clear out some storage space for when that day comes.
8) Start writing down memories
While most people keep a journal during pregnancy, it’s also essential to write down memories after the baby arrives. A photo album or scrapbook with pictures and memories from the first year will come in handy once the baby gets older and asks questions about where they came from.
9) Comfort yourself through comfort food
Yes, cravings are real! Try not to feel too guilty when indulging in ice cream or chocolate now and then because pregnancy makes you extra hungry. Be sure to treat yourself to your favorite junk foods, but try not to go overboard.
10) Get ready for bouts of insomnia
Newborns are known for waking up throughout the night, so get ready for an onslaught of sleepiness the first few months after the baby gets here. Naps can be scarce if you’re trying to transition between working outside and inside the home simultaneously.
The postpartum period is a crucial time for mothers, as it can significantly affect how they feel physically, psychologically, and emotionally. In many women, the signs of postpartum fatigue may be severe, leading to depression or another psychological disorder. So check your blood pressure regularly if you are exhausted.
Many females encounter intermittent exhaustion after giving birth. At the same time, some continue experiencing low energy from weeks up to months. Hence, it isn’t alarming if your exhaustion doesn’t clear up immediately after childbirth and most certainly won’t stay with you till the end of days either! There’s no particular reason why new mothers experience tiredness; however, several potential factors could play an essential role in making you feel exhausted after giving birth. The hormones prolactin and progesterone are the culprits, as they act on your hypothalamus, which controls appetite. This can lead to poor food cravings that could impact your diet plan.
