Combat Fatigue While Breastfeeding

If you're breastfeeding, you may feel more tired than usual. Keep some tips in mind to combat fatigue. In this article, we'll tell you how you can achieve it.
Combat Fatigue While Breastfeeding
Nelton Ramos

Reviewed and approved by the doctor Nelton Ramos.

Written by Óscar Dorado

Last update: 17 February, 2023

Breastfeeding is very good for newborns, since it provides the nutrients they need for growth and development. However, it requires a lot of energy and causes moms to feel exhausted. Fortunately, there are many ways to combat fatigue while breastfeeding. In this article, we’ll show you how.

Breastfeeding causes many women to feel fatigued and have no strength. However, in most cases, it disappears after a few weeks. Additionally, it’s completely normal.

How to combat fatigue while breastfeeding

1. Good nutrition

Proper nutrition is one of the best ways to combat fatigue while breastfeeding. You can boost your energy by taking in the nutrients your body needs.

In this sense, eat a lot of protein in your diet to feel full of energy. Simple changes in your daily diet can be a big help to making you feel energized.

Add lean meat, fish, milk, cheese or legumes to increase protein. Foods rich in fiber can also boost energy. This is because it takes longer to digest, leaving you feeling full and energized.

Similarly, eat foods rich in iron. Having an iron deficiency can make you even more fatigued.

Combat Fatigue While Breastfeeding

2. Sleep more

Ever since your baby was born, you usually sleep less than you’re used to. Sometimes your baby needs to eat at night, and that interrupts your sleepThis can also cause fatigue.

If you feel very tired while breastfeeding, one of the essential changes is to sleep more. It can be difficult to get enough sleep when your baby wakes up at night crying. However, sleep is a good way to fight fatigue and replenish your energy.

Try to sleep 7-8 hours at night whenever possible. You can also take a nap while your baby sleeps during the day. You could also ask your family to help take care of your baby when you feel especially exhausted.

“Breastfeeding requires a lot of energy and causes moms to feel fatigued.”

3. Good hydration

On the other hand, staying hydrated during breastfeeding can also help your energy level. Dehydration can cause you to feel fatigued and make it harder for your body to function throughout the day.

Also, we recommend taking a glass of water with you when you sit down to feed your baby. You can even drink water between feedings.

Make sure you always have a bottle of water with you. It’s important to stay hydrated throughout the day.

4. Exercise

Although it may seem contradictory, exercise can help combat fatigue while breastfeeding

When you exercise, you produce endorphins that make you feel more energized. In addition, physical activity increases oxygen levels in the blood.

However, only start practicing sports once your doctor gives you the approval to do so. This means that your body needs to be 100% recovered from giving birth.

As if that weren’t enough, exercise lets you get your body back from before your pregnancy.

Combat Fatigue While Breastfeeding

5. Take care of yourself

Lastly, you need to take care of yourself to combat fatigue while breastfeeding. In this sense, don’t forget to get routine checkups. It’s also important to get the medical attention that you need.

If you feel tired, you might need your doctor to check you for certain conditions. Anemia, thyroid problems, and other medical problems can surface after your baby is born. It’s important to find out if you have any of these.

On the other hand, don’t forget about your emotional needs as well. After delivery, you can feel somewhat depressed and exhausted. Don’t forget to trust your family and get professional help. It’s normal for new mothers to go through this.

Finally, remember that if you still feel tired after making these changes, ask your doctor. Your doctor can consider possible treatments to control your symptoms and increase energy.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Andrade, D. Parada, B. “Fatiga Postparto: revisión de la literatura” Rev. chil. obstet. ginecol. vol.83 no.2 Santiago abr. 2018
  • Mansur, J.L “Vitamina D en pediatría, embarazo y lactancia” Arch. argent. pediatr. vol.116 no.4 Buenos Aires ago. 2018
  • Figueroa, D; Beltrán-Montoya, J; Espino, S et al “Consumo de agua en el embarazo y lactancia”Acta Pediatr Mex 2013; 34 (2)
  • Quevedo, B; Bernal, S; Paños, R et al “Influencia de la fatiga postparto sobre el tipo de alimentación en el primer mes de vida”  NURE investigación: Revista Científica de enfermería, ISSN-e 1697-218X, Vol. 12, Nº. 75, 2015

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.