Lack of sleep– one of the hardest things about motherhood! I have a friend who never drank a drop of coffee before kids, but after having two children in two years, she and caffeine are BFF’s. I didn’t have to make that leap, myself, because I was in love with coffee from high school onward. It broke my heart, and possibly my body for a few days, when I quit caffeine cold turkey upon learning I was pregnant with my son. Ah, first baby. By the time I had my daughter, I had decided that a little caffeine in utero wouldn’t hurt anybody (my midwife agreed that 1 cup of coffee a day was no problem).
However much we may all love a good caffeine energy boost, there are times in our lives, and in motherhood, when it’s just (unfortunately) not an option. Mom often has to cut the caffeine when a breastfeeding child has a caffeine sensitivity or struggles with reflux. Or maybe you’re the one struggling with tummy issues postpartum, and caffeine now makes you feel worse rather than better. Maybe you want to be able to sleep solidly at any chance you can get, and caffeine would only sabotage your napping opportunities.
For whatever reason, you may find yourself needing a natural way to boost energy without caffeine during the day. I thought I’d share with you some of the things that have worked for me over the years, and maybe one will work for you too. DISCLAIMER: I’m not a doctor or a dietitian! I’m just a mom, like you, sharing some tricks that I’ve used over the years to stay semi-alert after very little sleep.
Green smoothie or juice
For some reason, those dark leafy greens sometimes called “superfoods” give me a nice little lift. Salad-type veggies like kale, swiss chard, and spinach fortunately lend themselves really well to smooth blending or juicing. Pinterest is a great resource for recipes, but my favorite is just a (frozen, cut-up) banana, coconut milk, 2 cups of greens, some pineapple, and maybe a little bit of honey!
Skip the sugar
You’ve heard of the midday energy slump? It typically comes from the amount of sugar we consume in the earlier parts of the day. Our energy might leap up right after we have that sugary drink, pastry, or even a yogurt (check the label for added sugar), but it drops down even lower than it started a few hours later. A few of my friends started the year with a meal plan that removes all sugar from the diet. They reported that their midday crash was completely gone when they didn’t consume sugar in the morning anymore. I would have been skeptical, but more than one person reported this phenomena. See how it works for you — I went sugar free for 42 days last year and didn’t see a significant change in energy, myself.
Gum
Chewing on minty or cinnamon gum has been shown to boost energy levels. Just make sure you’re not picking a brand with added sugar, or you’re setting yourself up for another crash in an hour! My favorite is a brand flavored with xylitol, a sweetener which has actually been proven to reduce cavities. Bonus!
Deep breathing
In yoga, there are several types of breathing that can bring energy to the body. Some are more complicated than others (try Bellows Breath if you are accustomed to yoga pranayama and are looking for a new method!). But it’s not just yogis who have found energy in breathing practice – it’s a scientifically recommended method for increasing oxygen flow to the brain, which wakes us up! It can be as simple as sitting calmly upright and starting to match the length of your inhale to the length of your exhale. Then, slowly increase the length of time you take to inhale, again matching the exhale. Here’s a quick rundown of a 1-Minute Breathing Exercise from Gaiam (who make yoga mats and videos).
Tiny inversion
Another trick derived from yoga: make sure you check with your doctor if you have a tendency toward dizziness, blood pressure or heart issues, and do not invert while pregnant. An inversion refers to any posture that allows your heart to be slightly elevated above your head, challenging the blood flow with reversed gravity and causing your heart to pump more robustly and require more oxygen. For example: lying on your back with pillows under your hips to bring you into a bridge position. Or taking a Standing Forward Bend – it’s not about touching your toes, but about lowering your head. When you (slowly) come upright, you’ll notice a clearheadedness.
What are your favorite ways to get a quick pick-me-up when you’ve had less sleep than you’d like? Share any of them with us in the comments!
