6 Tips to cope with sleep deprivation (and avoid burning out)

Just when you think you’ve got this baby thing down pat there’s nothing like teething or a sleep regression to throw a spanner in the works!

Days or weeks of sleep deprivation, the constant physical contact and having to do pretty much everything with one hand is a test of all sorts of physical and mental limits.

It’s also a time where you can end up seriously burnt out and depleted (especially if your kids are like mine and teeth for months on end!)

I go into full autopilot mode when I’m having a difficult week(s), choosing some really simple but effective ways of supporting my health but doing the bare minimum. 

Finding a way to take care of your basic needs that often get neglected when we’re in survival mode is the key. When we can do that, we’ve got a better chance of avoiding burn out and actually keep your energy up as much as possible. 

The days / weeks where you are lucky to get in a shower, there will likely be no time for yoga or a bubble bath. We are operating in survival mode right now! You do however, have to eat. And if it’s healthy, you’re going to come through this much better than if you rely on pb toast and coffee.

Here’s 6 ways to avoid burning out:

1. Five minute recipes for every meal

+ Choose Dinners you can prep in 5 minutes and chuck in the oven (my favourite postpartum meals!)

+ Or dinners ready in 10 minutes 

+ 5 minute lunch options you can basically make one handed or 

+ My favourite lunch for sleep deprived mamas here.

2. Get dinner on as early as possible.

Trust me, the feeling of bypassing witching hour because you don’t have to be in the kitchen is so worth it. I will sometimes chop the veggies/meat I’m using in the morning to make it quicker later, or I usually make dinner in the early afternoon when the girls are (hopefully) napping. It’s the best habit I’ve picked up and I know other Mums at home with their little ones feel the same. 

3. Squeeze in a 10-15minute meal prep

This is all you need to set yourself up for the week. Choose a batch of muffins for brekkies or snacks, overnight oats for a few days brekky and pre chop some veggies to chuck in the freezer to make dinners even quicker. Meal prep is a lifesaver for me when you don’t have hands free and are starving because you’ve got food they’re ready to go. 

4. Hydrate early

Have 500ml in the morning then I like to fill a 1.5 litre jug with berry tea & lemon to sip on throughout the day to stay hydrated – you will drink it if it’s there. We tend to forget just how much water impacts how we feel physically and mentally, so having it straight up is always a good start to the day. 

5. Adrenal and Adaptogen Herbs

While food is number one, herbal tonics are liquid gold when it comes to helping the body ‘adapt’ to the extra physical demands and nurture our adrenals through it all. Withania is one of my favourites for Mamas because of how it nourishes the adrenals and nervous system and it’s beautiful adaptogenic qualities that help us cope better with stress. Liquid herbs have been a huge part of supporting myself postpartum, particularly second time around. 

6. Go to bed early! 

I’m not going to tell you to sleep when the baby sleeps because during the day that can be really difficult if you have other children. If you have the opportunity do than do, but the next best thing is to go to bed early. The thing about sleep debt is that it’s really hard to come back from, meaning the more your body’s deprived of sleep, the faster it will burn out. I know the feeling of wanting some alone time with nobody needing you for anything so it can be tempting to watch those extra Netflix episodes… but it’s really not worth sacrificing your health. Food is an amazing support, herbal medicine and supplementing is an amazing support but nothing beats sleep so make sure you prioritise it as much as you can. 

Supplementing with Omega 3’s, Magnesium and Activated B Vitamins is also really helpful during any times of stress, but the basics – water, food, sleep, are really important to set a good foundation. 

Burn out and postnatal depletion is a huge issue in our western culture because there is not much realistic advice given to Mums for how to care for themselves. 

We need to change the way we approach healthy eating and self care by simplifying it and making it doable. These tips are what I do and rely on to keep me going through the difficult stages and I hope you find them helpful. 

You’ve got this!

Michala xx