Feeling Exhausted as a Mum? 10 Real Reasons Your Energy Is Low (and How to Fix It)
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Being a mum is incredibly rewarding—but it can also leave you running on empty. If you feel constantly tired, foggy, or reliant on caffeine just to get through the day, you’re not alone. The good news? Low energy isn’t something you just have to accept and “push through.” In most cases, there are clear, fixable reasons behind it.
Here are 10 of the most common causes of low energy in mums—and what you can do to start feeling like yourself again.
1. You’re Not Getting Enough Sleep
This one sounds obvious, but it goes deeper than just “go to bed earlier.” Broken sleep from young children, late-night scrolling, or trying to squeeze in “me time” can all leave you depleted the next day. Even if your kids are older, staying up late for downtime often backfires—leading to irritability, brain fog, and cravings the next day. Prioritising sleep is essential!
What helps:
Create a realistic bedtime routine for you as well (not a perfect one)
Aim for consistency over perfection. Aim to get into bed at the same time each night and wake up at the same time every day.
Ask for help when you need extra rest from your partner, family member or friend
2. Your Sleep Quality Is Poor
You might be in bed for 7–8 hours but still wake up exhausted. Things like stress, alcohol, caffeine, and screen time can all reduce sleep quality.
What helps:
Keep your room cool, dark, and quiet. Opt for cotton or bamboo bedsheets for added comfort.
Avoid screens 30–60 minutes before bed. This includes TV, mobile phones and computers. Choose to read a book instead.
Try a simple wind-down routine (bathing, stretching, yoga, deep breathing)
3. You’re Undereating (Yes, Really)
Many busy mums unintentionally under-eat—skipping meals, grabbing leftovers, or relying on coffee to get them through the day. This leads to blood sugar crashes, low energy, and increased cravings. It’s important to eat small, frequent meals throughout the day.
What helps:
Eat regular meals (even simple ones)
Include protein, fats, and carbs in each meal
Prep easy options ahead of time (smoothies, boiled eggs, snack boxes)
Download my FREE clean eating guide here
4. You’ve Cut Carbs Too Low
Low-carb diets can work for some—but for many women, especially busy or stressed mums, they can backfire. Carbohydrates are your body’s preferred energy source.
What helps:
Include complex carbs like oats, brown rice, sweet potatoes, and fruit
Pair carbs with protein and fats for stable energy, such as apple slices with peanut butter or brown rice salad with grilled chicken
Read more: Are carbs bad for me?
5. Nutrient Deficiencies
Low levels of iron, B vitamins, or vitamin D can significantly impact energy levels. This is especially common in women of childbearing age.
What helps:
Eat a varied, whole-food diet which includes protein, carbohydrates and healthy fats.
See your doctor to get blood tests if fatigue is ongoing
Supplement only if recommended by a professional
Recommended reading: The most nutrient-dense foods for women.
6. Chronic Stress Is Draining You
Mental load, decision fatigue, and constant multitasking take a real toll on your energy. Even if you’re “coping,” your body and mind may still be in a stressed state. Managing stress is crucial for maintaining energy levels.
What helps:
Build small moments of calm into your day such as spending some time outdoors, taking a quick walk or sitting down to have a cuppa
Delegate where possible to another person in the household
Lower unrealistic expectations
7. You’re Dehydrated
It sounds simple, but even mild dehydration can leave you feeling tired, foggy, and low on energy. As a busy mum, it’s easy to forget to drink enough—especially when you’re reheating the same cup of tea three times and calling it a day. Water plays a key role in energy production, focus and concentration, reducing headaches and fatigue If you’re running on coffee and barely drinking water, your body is already playing catch-up.
What helps:
Keep a water bottle with you throughout the day
Drink consistently, not just when you remember
Add electrolytes or a small pinch of sea salt if needed (especially if breastfeeding or active)
8. You’re Relying on Quick Fixes
That mid-morning coffee, afternoon chocolate bar, or energy drink might feel like a lifesaver—but they're setting you up for a bigger crash later. Sugary snacks or drinks cause your blood sugar to rocket up, then plummet—leaving you more tired than before. Coffee gives an instant boost, but when it wears off (3-5 hours later), fatigue hits harder. These options lack protein, fiber, or healthy fats to sustain energy so the sugar and caffeine might give you an immediate pick-up, but after that quick high wears off, you'll crash and feel even more drained.
What helps:
Regular, balanced meals to avoid spikes and dips
Reduce reliance on caffeine as your main energy source. Never drink on an empty stomach. Eat a complete meal and increase water before reaching for the coffee
9. There May Be an Underlying Health Issue
If you’re doing “all the right things” and still feel exhausted, it’s worth investigating further. Conditions like thyroid issues, anemia, or sleep disorders can all affect energy.
What helps:
Speak with a qualified healthcare professional
Don’t ignore persistent fatigue
10. You’re Not Getting Enough Daylight
Spending most of your day indoors can seriously impact your energy levels—especially if you’re moving between the house, car, work and school run without much real daylight. Natural light helps regulate your circadian rhythm (your body’s internal clock), which controls energy during the day, sleep quality at night and hormone balance
Without enough daylight, your body can feel sluggish, foggy, and out of sync—even if you’re doing everything else “right.”
What helps
Try to get outside for at least 10–20 minutes in the morning, even if it’s just a short walk or standing in the garden with your coffee.
Final thoughts
Feeling constantly tired isn’t just part of being a mum—it’s often a signal from your body that something needs attention. Start small. You don’t need to fix everything overnight. Even one or two changes can make a noticeable difference in your energy, mood, and overall wellbeing.
And remember: when you take care of yourself, everything else becomes easier too.
Want to feel more energised without restrictive dieting? Download my free clean eating guide and learn how to fuel your body in a way that actually supports your energy, hormones, and lifestyle.
You might also be interested in
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Six ways to increase energy naturally
7 ways to improve your sleep during times of stress
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