As a mum of three, I know too well how hard sleep deprivation can be – the bone-tired, can’t think straight, touched-out kind that only a mum truly understands. I’ll be honest with you, there’s not a 10 step protocol, or enough creatine and ashwagandha, that will eliminate the impact of sleep deprivation. I mean these supplements can help to a small extent, but it really isn’t enough when you’re in the depths of it.
Consider reframing your mindset to lighten the load and simplify where possible – doing the least, but most effective things possible to help get you through the day.
1. You feel snappy, reactive or easily triggered (hello dishes in the sink!)
The slightest things set you off, or you may not handle things like you normally would.
Try: Eat something regularly that includes protein, avoid high amounts of caffeine, especially caffeine on an empty stomach.
Why is helps: Lack of sleep increases cortisol, which exacerbates blood sugar dysregulation. When blood sugars drops – it amplifies mum rage.
2. You’re too tired to cook, but you know your food choices are making you feel worse
Toast, coffee, choclate, chips, kids scraps … we’ve all been there at some point.
Try: Always keep ‘mum snacks’ stocked in the fridge or pantry – Chief Collagen bars, tinned fish with avocado on rice cakes, hummus and carrots, boiled eggs in the fridge, cheese and crackers, Beef Jerky sticks (I like the brand Kooee), a good quality protein powder (Bare Blends or Chief protein)).
Why it helps: These options require minimal prep and contain a good source of protein to support energy levels.
3. You’re craving more sugar, carbs, and caffeine
You feel like your chasing energy all day, reaching for a quick fix and then crashing at 2pm.
Try: Add protein + healthy fats to what you’re already eating (see above for food suggestions).
Why it helps: Sleep deprivation messes with blood sugar regulation. Including healthy fats and protein helps to stabilise blood sugars and energy levels throughout the day.
4. You’re exhausted but can’t fully rest
Sometimes in motherhood, there’s not always an option to have a nap and completely rest – or perhaps you’re feeling too wired to sleep.
Try: Lie down or close your eyes for 5-10 minutes, use an eye mask if possible. Deep – slow breaths. Ps Scrolling is not resting, this will only increase exhaustion!
Why it helps: Your body and nervous system will still benefit from pausing and reducing stimulation
5. Feeling touched out and overstimulated
Everything feels too much – noise, touch and the demands.
Try: Create just a few minutes of quiet (earplugs, step outside, no sensory input where possible)
Why it helps: Reduces sensory overload, helping you to feel less reactive and more grounded.
6. You feel overwhelmed at what needs to be done
Your mind is racing, the to-do list feels endless and you don’t know where to start.
Try: Write down 1-2 priorities for the day. Remember to keep them realistic, ask yourself “what actually has to be done today?”
Why it helps: Reduces mental load and decision fatigue
7. Your mind feels feel foggy, flat, and can’t think clearly
You may be feeling slow, scattered, forgetful – like you can’t kick your brain into action
Try: Splash your face with cold water, step outside into the fresh air and natural light for 10 minutes.
Why it helps: Gently helps to wake your brain up, without pushing your body harder
8. You feel like you’re failing because you can’t “keep up”
Expectations placed on mothers in society, and on social media, create impossible standards to live by. Leaving us feeling like we aren’t doing enough.
Try: Lower your expectations (remember this is only temporary)
Why it helps: Reduces the mental and physical load, self compassion.
When surviving sleep deprivation, it’s important to support your body exactly where it’s at – not where you think it should be.
Pick one or two things and start from there. Remember this is a season you’re in, be gentle with yourself as often as possible until it passes.
Suzie x