Feeling exhausted has become almost a badge of honour for busy mums, but it doesn’t have to be this way. Whether you’re chasing toddlers, working long hours, or juggling family responsibilities, that constant tiredness can take a real toll on your wellbeing.
The good news is that there are natural, simple strategies you can try to reclaim your energy without relying on endless cups of coffee or sugary snacks. From small tweaks to your daily habits to adding helpful nutrients, here are seven ways to feel more energised and ready to tackle your day.
Try a Magnesium Supplement
If you feel sluggish and worn out even after a full night’s sleep, low magnesium could be partly to blame. Magnesium is a powerhouse mineral involved in hundreds of processes in your body, including converting food into energy and supporting healthy muscle and nerve function. Many women don’t get enough from diet alone, especially if you’re under stress, which can deplete magnesium stores more quickly.
For many people, adding a magnesium supplement can make a noticeable difference in daily energy levels and help reduce fatigue. You can also boost your intake by eating more leafy greens, nuts, seeds, and whole grains. Still, a supplement is often the simplest way to ensure you’re getting enough each day, particularly during busy or demanding seasons of life.
Prioritise Quality Sleep
No surprise here—sleep is the foundation of good health and steady energy, with most people requiring 7-9 hours of sleep a day. Yet, it’s usually the first thing to suffer when life gets hectic.
Instead of focusing only on how many hours you’re getting, think about improving the quality of your rest. Try establishing a relaxing evening routine, such as a warm shower, herbal tea, or reading a book before bed. Keep your bedroom cool, dark, and quiet, and limit screen time in the hour before sleep.
Even small adjustments like using blackout curtains or playing soft white noise can help you drift off more easily and wake feeling refreshed.
Eat Balanced Meals and Snacks
When you’re tired, it’s tempting to grab something sweet or processed for a quick boost. But those refined carbs can spike your blood sugar, only to make you crash later on. To maintain steady energy throughout the day, focus on meals and snacks that combine protein, fibre, and healthy fats.
A simple breakfast of Greek yoghurt with berries and nuts, or a lunch with lean protein and vegetables, will fuel your body more effectively than a slice of toast or a sugary muesli bar. Don’t forget to eat regularly—skipping meals can lead to energy dips and irritability.
Stay Hydrated Throughout the Day
Mild dehydration is one of the most overlooked causes of fatigue. Even if you’re only slightly low on fluids, you might feel foggy, headachy, and slow to focus.
Aim to drink water steadily all day rather than gulping large amounts at once. Keep a reusable bottle within arm’s reach and set small reminders on your phone if you tend to forget. If you struggle with plain water, add a squeeze of lemon or toss in some fresh mint or cucumber slices for extra flavour.
Herbal teas can also help you stay hydrated and give you a comforting pause during the day.
Move Your Body Regularly
When you’re tired, exercise might feel like the last thing you want to do. But gentle movement can actually help banish sluggishness by improving circulation, delivering oxygen to your cells, and releasing feel-good endorphins. You don’t need a gym membership or an elaborate routine—simply walking around the block, stretching for ten minutes, or dancing in your lounge room can be enough to lift your energy.
If you spend a lot of time sitting, try standing up and moving for a few minutes every hour. These little bursts of activity can make a big difference in how you feel.
Take Short Mindful Breaks
Mental fatigue is just as draining as physical tiredness. When you’re racing from one task to the next, your brain rarely gets a chance to reset. Incorporating a few mindful breaks into your day can help recharge your mental batteries and reduce stress-related exhaustion.
This might be as simple as closing your eyes and taking five slow, deep breaths, stepping outside for some fresh air, or spending a couple of minutes focusing on your senses—the feel of the breeze, the scent of a candle, or the sound of birdsong. These pauses don’t take much time, but they can restore a sense of calm and clarity.
Soak Up Some Natural Light
Sunlight is a powerful energiser. It helps regulate your circadian rhythm, which controls your sleep-wake cycles, and boosts serotonin (a hormone that supports mood and focus). If you can, spend at least 15–30 minutes outdoors each day, preferably in the morning. Take your morning cuppa onto the patio, walk the dog, or simply sit near a sunny window while you read or plan your day. Even on cloudy days, getting natural light is more beneficial than staying indoors under artificial lighting.
Feeling tired all the time doesn’t mean you’re failing; it’s simply a sign that your body and mind need some extra care. By weaving these small, natural habits into your daily routine, you can start to feel more energised and resilient.
You don’t have to overhaul everything at once—choose one or two strategies that feel doable, and build from there. Remember, looking after your own wellbeing isn’t selfish. It’s an essential part of being able to care for your family and show up fully in all the areas of your life. You deserve to feel vibrant, rested, and ready to take on each day with renewed energy.