Supporting Your Body When Sleep is Limited

Written By Amy Young

If you’re running on fumes and wondering how you’re supposed to keep showing up for your little one—first, take a deep breath, and know this season won’t last forever.

But while you're in it, giving your body extra love and support can make this time a little smoother.

Lack of sleep affects so much more than just how tired we feel. It impacts mood, immune function, blood sugar levels, hormone regulation, and energy and more! But the good news? There are small, simple ways to care for your body even when rest is in short supply.

Here are a few of our favorite go-to tips for supporting your body when you’re not getting enough sleep:

Magnesium - Calm for the Nervous System

Magnesium is like a warm hug for your nervous system. It helps relax your muscles, supports your stress response, and plays a key role in improving sleep quality—especially when your rest is already limited.

Your body uses up magnesium quickly when cortisol (your stress hormone) is elevated, which is why it’s so important to replenish it regularly. You can increase your intake through foods like leafy greens, pumpkin seeds, and legumes, or consider a high-quality supplement (always check with your provider first!).

If supplementing, start slow—begin with one capsule before bed, then gradually increase to two or three as needed and tolerated. With the right amount of magnesium in your system, you’re more likely to experience deeper, more restorative sleep.

vitamin c - immune and adrenal support

You already know Vitamin C is great for your immune system—but it also helps your body respond to stress. It supports your adrenal glands, which can get overworked when you're chronically tired or overwhelmed. Bonus: it’s an easy one to add in with citrus fruits or a scoop of powder in your water!

B Vitamins - brain and energy boost

Think of these as your “bounce back” vitamins. B vitamins help with energy production and cognitive function—perfect for that foggy, "wait, what day is it?" feeling. Whole grains, eggs, meat, and leafy greens are all great sources.

Gentle Energy Support

It’s only natural to reach for coffee when you’re running on little sleep—but try to stick to just one cup when you can, and consider adding collagen protein to help reduce jitters and balance your energy. You’ll likely crave sugar and carbs for a quick boost, but that added protein can help curb those cravings.

For a gentler, more sustained energy lift, you might also try green tea or adaptogens like ashwagandha or rhodiola, which support your body’s natural stress response without the crash.

balanced nutrition - fuel matters

When you're tired, it's tempting to grab whatever's easy. But quick carbs alone can send your blood sugar on a roller coaster—leading to mood dips and energy crashes. Choose protein-rich snacks like hard-boiled eggs, Greek yogurt, nuts, or a protein shake. It makes a big difference in how you feel.

hydration

When you're low on sleep, your body is already in a bit of survival mode—and even mild dehydration can make fatigue, brain fog, and headaches worse. Prioritize water throughout the day, but also consider adding electrolytes to help your body absorb what it needs more efficiently.

Especially if you’re breastfeeding or just sweating more from stress or hormones, replenishing sodium, potassium, and magnesium can make a big difference in how you feel. A simple electrolyte powder or even coconut water can be an easy, gentle way to support your energy and focus.

morning sunlight - Reset your circadian rhythm

A few minutes of sunlight in the morning can help regulate your body’s circadian rhythm, making it easier to wake up, fall asleep, and even improve mood. Take your coffee outside, open the blinds wide or use a light therapy lamp/box—it’s a simple way to support your body’s natural clock.

micro workouts - move to recharge

We’re not talking about an hour-long gym session. Just 5-10 minutes of movement (a walk, some gentle stretching, squats while baby is in the swing) can boost your energy, improve mood, and release feel-good endorphins. Little bursts of movement add up!

REMEMBER…

You weren’t meant to do this alone. Rest is essential, but when it’s in short supply, these small, supportive habits can go a long way in helping you feel more grounded and capable.

At Choose Joy Nursing, we believe that moms deserve rest and support—both emotionally and physically. If you're deep in the newborn phase and craving a little more help, we’re here for you.

Our services include:

You're doing an incredible job, even on the days it doesn't feel like it. Let us help carry some of the weight.

For more tips, explore our other blogs or follow us on Instagram at @choosejoynursing.

Amy Young
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Reading Your Baby’s Sleepy Cues