7 Practical Health Tips for Tired Moms
Let’s be real—mom life does NOT make healthy living easy. Between keeping tiny humans alive, endless to-do lists, and running on fumes (thanks, sleep deprivation), your own wellness feels like the first thing to go. But here’s the thing—you don’t need an extreme health overhaul to feel better. Just a few small shifts can bring back your energy, balance your mood, and help you feel GOOD in your body again. These 7 real-life wellness tips are simple, doable, and actually fit into the chaos of motherhood—let’s dive in…
We all know the basics of health: eat whole foods, exercise, sleep well, and drink water. But let’s be real—mom life does not make this easy.
Between keeping tiny humans alive, endless to-do lists, and running on who-knows-how-much sleep, our own wellness often takes a backseat. But here’s the hard truth:
When we keep putting ourselves last, burnout hits FAST—and suddenly, we’re no good to anyone.
That’s why I’m not here to give you generic health advice. Instead, I’m sharing realistic, doable wellness shifts that actually fit into mom life—because small, sustainable changes will always beat the all-or-nothing approach.
↠ You don’t have to overhaul your life overnight. Just pick one or two of these to start with—because even small changes can make a huge difference in your energy, mood, and well-being.
Need help prioritizing your goals and setting intentions that actually stick?
I’ve got you! Download my FREE Goal & Intention Workbook—a simple, no-fluff guide to help you brain dump all the mental clutter and get crystal clear on what you truly want (without the overwhelm). Because when you have a plan, taking care of yourself feels so much easier. Grab it here! ↓
01. Start Your Day with Protein
Ever start your morning with coffee and a handful of whatever the kids left on their plates—only to feel starving and sluggish an hour later? Been there.
Here’s the fix → Prioritize protein first thing in the morning! The word protein literally means of ‘prime importance’! When it comes to improving your health, consuming an adequate amount of protein is a must.
Why It Works:
→ Keeps blood sugar stable (bye-bye energy crashes!)
→ Keeps you full longer (no more mindless snacking)
→ Boosts focus & mood
Easy High-Protein Breakfast Ideas for Moms
Scrambled eggs with avocado & sourdough toast
Greek yogurt with berries & chia seeds
Smoothie with protein powder, almond butter, and kefir (literally my favorite ever!)
Quick Tip: If mornings are chaos, prep overnight oats with protein powder or boiled eggs & fruit the night before for a grab-and-go option.
02. Get Enough Sleep
(even if it’s not a whole 8 hours)
I know. This one sounds like a joke. “Just get more sleep!” is right up there with “Just relax!” in things moms do not want to hear.
BUT—you might not always control how much sleep you get, but you can control how restorative it is.
How to Improve Sleep—Even with Kids Waking You Up!
✧ Create a nighttime wind-down ritual - even just 10 minutes of quiet time helps!
✧ Reduce blue light before bed - ditch the phone 30 minutes before sleep
✧ Magnesium before bed - supports relaxation & deep sleep
✧ Deep belly breathing or a gratitude reflection - lowers stress hormones before sleep
Real-Life Mom Advice → If your little one(s) nap and you feel exhausted, give yourself permission to rest too. Laundry can wait—your well-being can’t.
For those of you who love the science (or just need a little more convincing), here’s why giving yourself permission to rest is actually a game-changer:
When we are tired, we are way more likely to reach for a sugar snack or caffeine-fueled drink. These things are going to improve our health; they are just going to perpetuate fatigue and brain fog. When we don’t get enough rest, the hormones that regulate our appetite (Leptin and Ghrelin) are totally disrupted. This can result in us not actually being able to tell when our bodies are full and having us reach for those junk snacks! If you are trying to improve health, energy, and weight loss- it is crucial for you to make that time for yourself.
Need help setting a nighttime routine?
Download my Fuel Your Soul eBook for a simple guide to reducing stress and worksheets to help you create the perfect morning and evening routines!
03. Reduce Stress
Without Adding Another Thing to Your To-Do List
We all know stress is bad for our health. But telling moms to “just stress less” is laughable.
Instead, let’s focus on realistic ways to calm your nervous system—without needing a solo retreat in the mountains.
Simple Ways to Reduce Stress in Mom Life
✧ The 5-5-5 Breath: Inhale for 5 seconds, hold for 5, exhale for 5 (instant calm)
✧ Magnesium: Take it before bed or soak in an Epsom salt bath
✧ Set a “No Phone” Rule in the Morning: You know that split second of peace before the chaos starts? Don’t let your phone steal it. Give yourself at least 10 minutes in the morning before diving into notifications—you deserve a moment to just be before the world starts pulling at you!
✧ Diffuse Essential Oils: Lavender, chamomile, or frankincense are great for stress relief
The Stress-Reducing Brain Dump
You know that feeling when your mind is spinning non-stop? The constant mental to-do list, the I need to remember this, the oh shoot, did I forget that?—it all piles up fast. And guess what? That mental clutter is a HUGE source of stress.
One of the simplest, most effective ways to release all that built-up tension? A brain dump. Literally just dumping every single thought, worry, and task swirling around in your head onto paper. No structure, no overthinking—just get it all out. It’s like a detox for your mind.
How to Do It in 5 Minutes:
Grab a notebook (or even your phone’s notes app if that’s easier).
Write down everything that’s weighing on your mind—big, small, random, to-dos, worries, thoughts, all of it.
Take a deep breath, look at the list, and ask yourself:
→ What’s actually urgent? What can wait?
→ What am I overthinking?
→ What small action would help me feel lighter right now?
→What would help me feel calmer today? (Hint: Your body already knows what it needs—you just have to listen.)
After this, you’ll instantly feel lighter—because half the stress comes from holding everything in our heads.
04. Don’t Skip Meals
your body needs fuel to function!
Mom life is busy and it is actually *easy* to forget to eat, but your body needs fuel to function. When we go too long without eating, our blood sugar tanks—leading to:
→ Brain fog
→ Sugar cravings
→ Mood swings (snapping at the kids, anyone?)
Easy Meal Ideas for Moms on the Go
✧ A handful of nuts + Greek yogurt
✧ Hummus & veggies + whole grain (or seed for my GF moms!) crackers
✧ A protein smoothie - favorite protein powder + banana + almond butter + milk (of choice)
Real Mom-Life Hack → Spend a little time doing some prep grab-and-go snacks in advance (because when you’re starving, you’re reaching for whatever’s easiest!).
05. Hydrate
Dehydration is one of the biggest hidden reasons moms feel sluggish. But let’s make it fun—because plain water can get boring fast.
Try This Hydrating "Glow Water" Recipe: Coconut-Lemon Electrolyte Water
✧ 2 cups coconut water - natural electrolytes!
✧ Juice of 1 lemon - alkalizing & refreshing!
✧ 1 tbsp raw honey
✧ ½ tsp sea salt - mineral boost!
✧ Ice & fresh mint (optional)
Shake it up, sip throughout the day, and feel instantly refreshed!
Hydration Hack → If you’re hooked on coffee or soda, try swapping one drink a day for herbal tea, infused water, or sparkling water. Small swaps add up!
06. Eat Healthy Fats
Your Brain & Hormones Will Thank You!
A little goes a long way when it comes to fat. But increasing your healthy fats (and starting to crowd out the empty-calorie snacks) can improve your energy levels. Healthy fats also promote protection against depression and heart disease, and they do wonders for your hair, skin, and nails!
Best Healthy Fats for Moms
✧ Avocados
✧ Nuts & seeds (chia, flax, hemp)
✧ Olive oil & coconut oil
✧ Full-fat Greek yogurt
My favorite Energy Quick Fix →Swap processed snacks for a handful of nuts + dark chocolate
07. Gentle Movement > Extreme Workouts
Has working out fallen to the bottom of your list of things to do? Can’t even tell you how many times this has happend to me. But I can also say, when I do make this a priority, my energy is up, my mood is more even and I know I did something that will help long run, not only with my physical health but all of the mental stress I carry!
If hitting the gym feels impossible (or is just not your thing—totally me btw), start with small, sustainable movement.
→Try This:
✧ 5-10 minute morning stretch to wake up your body
✧ Walk outside after dinner — great for digestion & stress relief
✧ Dancing with your kids — counts as cardio!
✧ Yoga, Qi Gong or Pilates for low-impact strength — and to shift your energy!
→ The goal? Move in ways that feel good—not like a punishment.
Remember, no one form of fitness will work for everyone. You have to find what works best for you. Depending on your current level of fitness, you might have to take it easier than others. Moms recovering from diastasis recti might need to have physical therapy before they can even think about starting a new workout routine.
Be honest with where you are at. It is okay if the most workout you have done is walking up and down stairs with piles of laundry and picking up kids. We all have been there, and the first step is to figure out where you are. I have found that many beginner exercise programs are way too advanced for someone who has not worked out for a while or in a postpartum period. If you want to start an at-home workout routine, watch the full videos before you begin to see if you think it is a good fit. Taking walks is almost always the best way to start slow; it gets you out of the house and into the sunshine and fresh air.
Your Health Doesn’t Have to Be All or Nothing
Motherhood is a lot, and it so easy to put everything else before ourselves—but that doesn’t mean your well-being has to take a backseat anymore.
Here’s your permission slip to start small
✧ Choose one or two things to focus on first
✧ Give yourself grace—progress > perfection
✧ Prioritize your wellness without guilt
Because when you take care of YOU, you show up better, stronger, and more present for everyone else
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