5 Ways to Reduce Mom Burnout

Are you tired all of the time? Can’t think straight or finish a single task before jumping to the next thing? Are the sounds of your child playing or your husband’s voice getting on your nerves and making you short-tempered? These are examples of situations that can happen if you are experiencing what I like to call “mom burnout.” You’re probably overworked and haven’t had a full night's sleep in years. Trust me, I get it, I’ve been there too. As a naturopathic doctor, I see many moms who need a little support to start feeling like themselves again. Let's talk about a couple of easy changes that can help.

1. Get 10-15 minutes of direct sunlight before 10 am.

I know, it’s easier said than done. Mornings for moms are often a time of chaos but we have to start taking care of ourselves in addition to our family and friends. Really, that’s the point of today’s blog. We need to find ways to take care of ourselves as moms.

Spring is taking its sweet time to arrive here in Colorado and I for one can’t wait for warmer weather. As the season transitions, so can our daily schedules. Let’s change things up and get outside in the morning for a walk with the kids or sit in front of a sunny window and enjoy a warm beverage. I don’t want this to be stressful for you so try to find something that fits into your natural routine in the morning and works for you and your family. 

Direct sunlight in the morning tells our brains it’s time to wake up and get moving. It can improve productivity and mood throughout the day. I have yet to meet a mom who says she can’t use a little extra boost to her daily productivity routine, especially in those early years of motherhood. Sunlight therapy in the morning can also improve sleep by resetting your circadian rhythm. More about that later.

2. Drink at least 60-90 ounces of water per day.

 I tell this to every one of my patients. It’s such a simple thing and can improve your health and mood significantly. Water is essential to life, we know this, but how many of us get busy throughout the day and forget to drink water? I know I’m guilty of it.  

Even mild dehydration (2%) can impact cognitive function. If you’re feeling brain fog, tired, unmotivated, anxious, depressed, the list goes on…ask yourself, how much water have I had today? If your answer is “it’s been a while,” or “not much”, drink up! Now, I’m not saying proper hydration will cure chronic anxiety or depression. Many factors are associated with mental health and cognitive function. However, if you experience temporary or occasional feelings such as these, then water is a good place to start.

I normally recommend drinking 20 ounces of warm water with lemon juice (1/2 a lemon freshly squeezed) and a little sea salt, pink salt, or electrolytes first thing in the morning - ideally before coffee. I know! How rude of me to ask you to do anything before coffee, but hear me out: coffee is dehydrating. If you’re already mildly to moderately dehydrated and you drink something that is going to make you more dehydrated, that is going to affect your cognitive function. Meaning, it’s going to be more difficult to do all the things you need to do throughout the day, especially once that caffeine wears off. Hello, lunchtime caffeine crash! If that’s not an option for you, then drink it while you drink your coffee.

The early morning water is often easily attainable, but then we get busy and all of a sudden it’s 8:30 pm and we haven’t had much else to drink. Set timers throughout the day or use an app to remind yourself to drink your water. The other option is to get a giant water bottle (preferably not plastic) with your daily water goal and carry it around with you all day. When I was pregnant with my daughter my OB told me I had to drink a gallon of water per day. Uhh…what? That was so much more water than I normally drank at that time. I purchased a gallon water bottle and would fill it up first thing in the morning. That way I knew exactly how much water I had to choke down each day. It made it much easier to meet my goal daily. Was it a pain at times to lug the gallon bottle around with me all day? Yes, it was. It mainly sat on my desk and in my kitchen when I was home, but every time I passed it, it reminded me to drink. Needless to say, I made many trips to the bathroom during my pregnancy, especially once I was in the later stages of pregnancy.

Whether you are pregnant or not, you might notice you are making more frequent trips to the bathroom with increased water intake. Don’t get discouraged, after a few days, your body will get used to the extra water, and your bathroom trips with become less frequent.

3. Get enough sleep.

The amount of sleep you need depends on the person. Some people function better on 7-8 hours, others thrive with 9-10 hours per night. However, you do want to get at least 7 hours at night. Again, as a mom, I know this can be difficult. Newborns, toddlers, sick kiddos, loud teenagers, snoring husbands, overactive brains that like to wake us up with terrifying-but-unlikely-scenarios-that-we-are-going-to-obsess-about-for-the-next-3-days…the list goes on.

Whew! We moms have A LOT of things that can make sleeping difficult, but this is a must for combatting that mom burnout. Do what you can here. I realize that we need that time after our kids go to bed to binge-watch Netflix and stay up until 3 AM doing nothing productive. However, even one night of getting less than 7 hours of sleep can throw off our hormones, which makes life so much harder.

Now, if you’re someone with a loud brain that refuses to work throughout the day but loves to get chatty around bedtime, I’ve got you! Look out for another post in a few weeks about herbs that can help with that.  

In the meantime, just like that researched bedtime routine you have for your kids, you need one for yourself. Turn down your bright lights and turn off any screens at least an hour before bed. We are trying to signal to the brain and body that it is nighttime and therefore time to sleep. I know this seems simple, but this combined with the early morning sunlight is an excellent way to reset the circadian rhythm if you are having difficulty falling asleep or staying asleep.  

Give yourself a facial, foot massage, or take a bath. Do something that is relaxing to you, like reading a book. Sorry, no thrillers that will keep you jumping at every sound all night. We want your body to start winding down so you can have a relaxing and restful nights sleep.

4. Make yourself a priority!

We have all heard it a thousand times, but you can’t pour from an empty cup. It’s true! If you’re doing everything for everyone else but nothing for yourself - you are going to get burnt out. Find time within your day and week for yourself. Maybe this looks like taking an hour during nap time to do something for yourself- take a bath, read a book, paint, relax, and do nothing. Whatever brings you joy. Or perhaps once a week you get a massage, get your hair or nails done. I don’t care what you do, but do something for yourself.

5. Ask for help.

Easier said than done, but it’s necessary at times. If you’re feeling the mom burnout, ask for help. Whether you’re a stay-at-home mom or a working mom, we need all the help we can get. Please listen to me when I say WE ALL NEED HELP at times. It’s okay to ask for it, whether that’s from your spouse, parent, friend, daycare, or a paid babysitter. Find someone to help you carry the burden of motherhood so you can have some time to yourself to reset. Being a mother is the most rewarding job, but equally the hardest job at times. It’s not meant to be a one-person job, it requires a team approach, so lean on your team when you need it.

Being a mom is the best job but often the most difficult one. Remember to take care of yourself!

Warmly,

Dr. Sara Salsbery

*This post is for educational purposes only. Please talk to your doctor before making any dietary, supplement or exercise changes.

References:

• Amen, D. G. (2022). You, Happier. Tyndale House Publishers, Inc.

• Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnology : Sleep Research and Sleep Medicine, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x

• Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., ... & Lieberman, H. R. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535-1543.