ENERGY CONSERVATION TECHNIQUES
Feeling more depleted than usual? Exhausted but unsure of what to do? Here are some
practical tips to help you conserve energy, support healing, and get through the day with
more ease!
Understanding
Postpartum Fatigue
It’s more than just feeling tired.
Postpartum fatigue is an intense level of exhaustion following childbirth, often leading to physical and emotional fatigue, lack of energy, and low concentration levels.
About 40% of new mothers
experience this within the first week
after delivery.
This can last an extended period oftime depending on factors such as your baby’s sleep patterns, the amount of rest you are getting, the amount of support within the home, and external responsibilities and demands outside of the home.
Why Energy Conservation Matters
Conserving your energy not only reduces high levels of postpartum fatigue, but also prevents injury, protects your body movements and life rhythms, and helps you feel more like yourself as you care for your baby.
Reasons for Postpartum Fatigue
Physical Challenges: Between caring for a newborn and recovering from pregnancy, birth, or a C-section, rest is often fragmented and less restorative.
Breastfeeding: When you nurse, your body releases prolactin—a hormone that helps make milk and can also make you feel sleepy
Lack of Support: When support from your partner, family, or friends is limited, more of the daily responsibilities can fall on you, which can be especially exhausting
Sleep Deprivation: You might feel like your sleep is no longer within your control, as it now revolves around your baby’s schedule. This disruption can result in both physical exhaustion and emotional strain
Hormonal Changes: After childbirth, your body goes through significant hormonal adjustments, which can influence your mood and even how your body feels and functions
Simple Strategies to Conserve Your Energy
Check in with yourself
1​
Start the day off by recognizing where your energy levels are right now. Taking a quick moment to check in can help prevent energy crashes later and create a more grounded start to your day.
Incorporate movement into
your day
2
As your body recovers, adding gentle, planned movement can boost your energy
and support healing. Walking or following guided exercises helps you move safely and lowers your risk of injury.
Get all the rest you can
3
Rest often and without guilt—go to bed when your baby does, and during the
day, nap or take quiet breaks to recharge.
Prepare ahead of time
4
Plan your day in advance to feel more organized and less overwhelmed. Set up
supportive seating and keep essentials—like a changing station—on each level of
your home to save energy and reduce unnecessary strain.
Ask for help
5
Ask for help from family, friends, or a postpartum doula/night nurse if you can.
Delegating is a skill, not a weakness—be specific and time-bound, and let others do their part. Sharing the load saves energy and models teamwork.
Adjust your priorities
6
Focus your energy on caring for yourself and your child, and give yourself permission to ease up on household tasks. Conserving energy now supports your well-being long term.
Don’t skip self-care
7
Caring for yourself can feel challenging after having a baby, but your recovery matters. Make yourself a priority by meeting your basic needs—eating well, showering, and staying active—and creating a routine that supports your well-being.2,4
Keep realistic expectations
8
Even small adjustments to your daily rhythm can make a meaningful impact. By keeping expectations realistic, it becomes easier to navigate tasks without feeling overwhelmed. Celebrate the little wins!
Seeking Additional Support
Persistent postpartum fatigue lasting more than a few weeks may signal an
underlying issue that needs attention.
Make arrangements to seek support—whether from professionals, family, or
friends—as early as you can in your journey. Every postpartum experience is
unique, but if you notice ongoing exhaustion, difficulty sleeping, or a decreased
interest in activities you normally enjoy, it’s important to contact your
healthcare provider for guidance and support.
Final Thoughts
Every postpartum experience is unique, so be patient and compassionate with yourself as
you navigate daily responsibilities. Use your energy for what truly matters, and don’t hesitate
to ask for help with the rest.