Understanding Postnatal Fatigue & Managing Energy
Fatigue is one of the biggest challenges in the postnatal period. Whether you’re recovering from birth, adjusting to disrupted sleep, or caring for a newborn around the clock, feeling exhausted is completely normal.
However, while postnatal fatigue is common, it doesn’t mean you have to suffer through it without support. Understanding why it happens and how to manage your energy levels can help you feel more in control and make daily life a little easier.
This article explores the causes of postnatal fatigue, how to fuel your body for energy, and practical ways to manage exhaustion while navigating postnatal life.
Why Postnatal Fatigue Happens
Fatigue in the postnatal period isn’t just about a lack of sleep—though that’s certainly a major factor. There are several biological, hormonal, and lifestyle reasons why energy levels drop after birth:
1. Sleep Deprivation & Broken Sleep Cycles
Newborns wake frequently to feed, which disrupts deep sleep cycles and limits restorative rest. Even when you do sleep, the quality is often poor, leading to ongoing exhaustion (Mindell & Williamson, 2018).
2. Hormonal Shifts & Energy Regulation
During pregnancy, your body produces high levels of progesterone and oestrogen, which help sustain energy. However, post-birth, these hormones drop sharply, leading to fatigue, mood fluctuations, and brain fog (Henry & Sherwin, 2012).
3. Nutritional Deficiencies
Pregnancy and birth deplete essential nutrients, including:
Iron – A common cause of extreme tiredness, especially if you experienced blood loss during delivery (Milman et al., 2017).
B12 & Folate – Needed for red blood cell production and energy metabolism.
Omega-3s & Vitamin D – Affect brain function, mood, and fatigue levels.
If you feel constantly drained, a blood test to check for iron, vitamin D, and B12 deficiencies may be beneficial.
4. Breastfeeding & Increased Energy Demands
Breastfeeding requires an extra 400-500 kcal per day to support milk production, meaning your body is burning more energy than usual (Neville et al., 2014). If you’re not eating enough, energy levels can plummet.
5. Emotional & Mental Load
The demands of caring for a newborn, adjusting to a new routine, and coping with the mental load of parenthood can be emotionally draining. Mental exhaustion can feel just as heavy as physical fatigue (Kendall-Tackett, 2007).
How to Manage Energy Levels in the Postnatal Period
While you can’t control every factor contributing to postnatal fatigue, there are ways to support your body and manage energy more effectively.
1. Prioritise Nutrient-Dense Meals for Energy
Eating well doesn’t have to be complicated. Instead of reaching for quick-fix energy boosters like sugar and caffeine (which cause crashes), focus on:
Iron-rich foods (lean meats, lentils, spinach, fortified cereals)
Protein & healthy fats (eggs, nuts, Greek yoghurt, salmon)
Slow-releasing carbs (oats, quinoa, whole grains) for steady energy
Hydration – Dehydration worsens fatigue, so aim for 2.5-3 litres of water per day (Popkin et al., 2010).
If you’re struggling to eat properly, simple batch-prepped meals and healthy snacks can make a huge difference.
2. Adjust Exercise to Work With (Not Against) Your Energy
While movement can boost energy, too much too soon can drain you further. Listen to your body and focus on: ✅ Low-intensity movement – Short walks, stretching, or postnatal yoga ✅ Strength training (when ready) – Builds long-term energy by improving metabolism and muscle function ✅ Restorative exercise – Breathing exercises and gentle mobility work to support recovery
Even 5-10 minutes of movement can help improve circulation and mood without exhausting you (Puetz, 2006).
3. Sleep Smarter, Not Longer
With a newborn, long, uninterrupted sleep may not be possible—but small adjustments can improve sleep quality:
Nap when you can (even 20-minute naps help recovery)
Limit blue light exposure at night (reduce screen time before bed)
Try to go to bed early when possible
Even short, restorative rest periods can help ease fatigue (Dinges et al., 2015).
4. Ask for Help & Reduce the Mental Load
You don’t have to do everything alone. If possible, ask for support from a partner, friend, or family member. Small things like meal prep, household tasks, or baby care can free up mental energy and reduce stress.
It’s also okay to let go of perfection—the dishes, laundry, and social obligations can wait.
5. Be Kind to Yourself
Postnatal fatigue is normal and temporary. Instead of focusing on how much you “should” be doing, give yourself grace and patience. Some days will be easier than others, and that’s okay.
Final Thoughts
Feeling exhausted in the postnatal period is completely normal, but there are ways to manage energy and support recovery. By fueling your body well, prioritising rest, moving gently, and asking for help, you can navigate this stage with more ease and balance.
Your energy will return over time—so be patient, take it one step at a time, and focus on what feels good for you and your body.
References:
Dinges, D. F., et al. (2015). The impact of sleep restriction on cognitive and physical performance. Sleep Medicine Clinics, 10(1), 1-10.
Henry, J. F., & Sherwin, B. B. (2012). Hormones and cognitive functioning in postnatal women. Neuropsychology Review, 22(1), 25-40.
Kendall-Tackett, K. (2007). A new paradigm for depression in new mothers: The role of inflammation and stress. International Breastfeeding Journal, 2(1), 1-14.
Mindell, J. A., & Williamson, A. A. (2018). The importance of sleep for maternal and infant health. Journal of Clinical Sleep Medicine, 14(7), 1087-1092.
Milman, N., et al. (2017). Iron supplementation in pregnancy and postpartum. Nutrients, 9(6), 543.
Neville, C. E., et al. (2014). Breastfeeding, energy balance, and body composition in women. Advances in Nutrition, 5(6), 649-659.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Puetz, T. W. (2006). The effect of exercise on energy and fatigue: A meta-analysis. Psychological Bulletin, 132(6), 866-876.