Have you ever found yourself dragging through the day, running on fumes by lunchtime, juggling kids, career, and an endless list of responsibilities—and just craving a natural energy booster, without caffeine, to get you through the day?
Yep! We’ve all been there!
I used to wake up already tired after another night of broken sleep, but then I’d go ahead and try to power through my forever-long list of things to-do anyway. Coffee and sugary snacks were my lifesavers, and they’d carry me for a bit. But by 1pm? The dreaded energy crash and brain fog hit me like a ton of bricks.
In my haze of fuzziness and tiredness, I felt constantly zapped and had zero energy. I found myself yawning through most parts of the day and a battle to entertain and play with my son or get any work done.
I was running on empty – existing, doing, and surviving instead of living, being and thriving.
Does this sound familiar to you?
If so, it’s time to shift gears. Let’s talk natural, effective energy-boosters—no artificial stimulants necessary.
The True Energy Crisis for Busy Mums
Tiredness isn’t just about being tired, it’s an actual issue that hinders with your productivity, mood, and health.
A survey of 3,000 millennial mothers found a massive 97% feel burned out occasionally! That’s pretty much every mother whether stay-at-home or working.
And it’s not all in your head—chronic fatigue and lack of energy can interfere with your immune system, make anxiety worse, lead to weight gain, and even interfere with your hormones.
Most mums run on caffeine and sugar, or other instant energy fixes that actually just make the situation worse. We wake up exhausted, last through the day on adrenaline alone, and crash at night, only to do it all over again – Groundhog Day style.
Lack of sleep is a significant factor that just adds fuel to the fire. Mums, especially new mums, are the main victims and can face up to six years of sleep deprivation! (I suffered for over 7 years!) Add in the mental fatigue and brain fog – you’re drained before the day begins.
Hormonal shifts also kick in. Cortisol, the stress hormone, spikes in the morning and then crashes later in the day, leading to energy crashes. Iron and B-vitamin deficiencies are common in women and lead to fatigue. And to exacerbate the situation even more – mix in the emotional load of motherhood—remembering appointments, organizing meals, and regulating emotions – throws in another layer of tiredness.
Yep – no wonder we’re irritable, frustrated, and exhausted – and well within good reason!
From Sluggish to Supercharged: 8 Natural Energy Solutions for Busy Mums
Instead of masking exhaustion, let’s fix it. Here’s how to fuel your body and boost energy naturally.
#1. Eat For Energy
Food fuels your body. Eat the right foods, and energy lasts all day.
- Start with protein – Eggs, Greek yogurt, or a smoothie with protein powder.
- Choose complex carbs – Whole grains, quinoa, sweet potatoes, or oats.
- Add healthy fats – Avocados, nuts, seeds, and olive oil.
- Snack smart – Try almonds, trail mix, or apple slices with peanut butter.
- Avoid big meals – Eating too much at once makes you sluggish.
- Stay consistent – Skipping meals leads to blood sugar crashes.
- Limit sugar –Sugary snacks give quick energy but cause later crashes.
#2. Hydrate Or Stay Tired
Dehydration zaps energy. Even mild dehydration affects focus and mood. How much you drink really depends on your age, activity levels and overall health.
The body is 60% water and according to H.H. Mitchell, Journal of Biological Chemistry 158,
“the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.”
On average, an adult male needs around 3 litres (12 cups) per day and adult females needs around 2.2 litres (9 cups) per day.
Easy Hydration Hacks:
- Start your morning with water – Before coffee, drink a full glass to rehydrate your body after sleep. I like having a glass of warm water with apple cider vinegar.
- Use a water bottle you love – Having a bottle that’s easy to carry and drink from makes a big difference.
- Set reminders – Use alarms or apps to remind you to sip throughout the day.
- Make it taste better – Add lemon, cucumber, mint, or berries to keep it interesting.
- Drink herbal tea – Herbal teas hydrate and provide extra benefits like relaxation or digestion support.
- Pair drinking water with a habit – Drink a glass before every meal or after using the restroom.
- Eat hydrating foods – Cucumbers, watermelon, oranges, and celery add extra hydration.
- Use a straw – Some people drink more water when using a straw—find what works for you!
#3. Move, Even If You’re Tired
Exercise boosts blood flow and fights fatigue. Even small movements help.
- Stretch in the morning – Just 5 minutes makes a difference. I love doing a quick 10-minute yoga stretch.
- Take quick walks – A 10-minute walk wakes you up.
- Try desk exercises – Stretch or do leg lifts while working.
- Dance it out – Play music and move—your kids will love it!
- Use resistance bands – Strength exercises build stamina.
#4. Sleep Smarter
Running on 4-5 hours of sleep? No amount of coffee can fix that. Quality sleep matters.
- Stick to a schedule – Go to bed and wake up at the same time – even on weekends.
- Limit screens – Blue light from phones and TVs messes with melatonin, making it harder to fall asleep. Try no screens one hour before bed.
- Create a calming bedtime routine – Read, stretch, take a warm bath, or sip chamomile tea.
- Keep your room cool and dark – Use blackout curtains and set the thermostat between 60-67°F.
- Use magnesium – Dubbed “the original chill pill” in Psychology Today – A magnesium supplement helps relax muscles and improve sleep quality.
- Try essential oils – Lavender, chamomile, and cedarwood can help relax your body before bed.
- Avoid late-night snacks – Eating heavy meals too close to bedtime can disrupt sleep cycles.
- Listen to calming sounds – White noise, ocean waves, or guided meditation can help you drift off faster.
- Try box breathing – inhaling for four counts, holding for four, exhaling for four, and holding again after exhaling for four. Repeat until relaxed.
#5. Stop Stress Before It Drains You
Stress drains energy fast. Relaxation isn’t a luxury—it’s an absolute necessity!
- Try deep breathing – Inhale 4 seconds, hold 7, exhale 8.
- Journal –Write down three things you’re grateful for.
- Unplug – Ten minutes of screen-free time helps reset your mind.
- Laugh more – Watch something funny or call a friend.
- Use adaptogens – Herbs like ginseng, ashwagandha and rhodiola are ideal. These herbs help balance ‘opposites’ and helps the body to defend itself from various forms of stress. (see #8 Natural Supplements For Energy)
- Say NO! – Overcommitting leads to burnout—protect your time and your energy.
- Take breaks – Five-minute pauses here and there during the day really helps to recharge your mind.
#6. Get Some Sun
Sunlight boosts serotonin, which improves mood and energy. Just 10-15 minutes outside can make a difference.
- Open your curtains first thing in the morning.
- Step outside for a quick walk.
- Eat lunch outside if possible.
- Use a light therapy lamp in winter.
#7. Power Nap, Don’t Crash
Aptly named for obvious reasons, short power naps work wonders. A 10-20 minute nap can improve focus without grogginess.
- Keep naps short—no longer than 20 minutes.
- Nap between 1-3 PM for the best results.
- Set an alarm to avoid oversleeping.
#8. Natural Supplements For Energy
If your diet has seen better days, supplements can help fill the gaps.
- B vitamins: Help convert food into energy.
- Iron: Essential if you’re low in iron or anemic.
- Vitamin D: Many people are deficient, leading to fatigue.
- Magnesium: Helps with sleep and stress relief.
- Ginseng: An adaptogen that has been shown to balance the release of stress hormones and support the organs that produce them (the pituitary glands, the hypothalamus and the adrenal glands).
- Ashwagandha: Another adaptogen that fights fatigue and stress.
- Rhodiola Rosea: Boosts mental clarity and reduces burnout.
Always check with a health care practitioner or medical herbalist before self-administering herbs or supplements.
Recharging With The Final Takeaways
Feeling lethargic and tired doesn’t need to become your new normal. By incorporating these natural energy boosters into your life, you can revitalize your body without the ups and downs of caffeine or sugar.
Natural herbs like Ginseng, Ashwagandha, and Rhodiola can prolong energy levels, heighten concentration, and improve resilience to stress, while nutrient-dense foods and fluids can keep you energized throughout the day.
Very often, we push ourselves even when we’re overly tired without noticing how much it messes with us. But instead of just surviving, let’s actually start thriving and feeling good. Just a few easy changes—like ditching coffee first thing in the morning for some herbal energy tea, getting moving, or making rest a priority—can really change the game for how you feel and operate.
So, if you’re exhausted and constantly struggling with fatigue, why not attempt a more natural method of energizing? Small things can genuinely make an impact, and with the right mindset, you can regain that spark, remain on top of everything, and feel so much more present and alive on a daily basis.
Your strength is your energy, so treat it gently and allow it to fuel the life you want!
More energy isn’t about doing more—it’s about doing what works. Simple changes in food, sleep, movement, and stress make a big impact.
What’s one small change you can start today to feel more energized?
I would love to hear your comments and thoughts…And if you liked the post, feel free to share!
Peace & blessings
Teresa
