Five things I do after a night of little (or disrupted sleep) to keep my cool as a mom
We’ve all been there—those nights where sleep feels more like a series of catnaps instead of that deep, restorative rest. Whether it’s due to a multiple wake ups with a baby, a toddler who loves to come to your bed, stress, travel, or just one of those nights, the next day can feel rough.
I use to stress about not getting enough sleep because I KNEW it made for a horrible next day. I’d crave sweets all day and be in the worst mood!
Well guess what mama, I’ve cracked the code. You CAN thrive instead of survive. You just have to be intentional about your morning.
Here are five things I do to feel my best, even when sleep is lacking:
1. Hydrate with 2-3 Mineral Mocktails
Sleep deprivation can leave me feeling depleted, so I start my day by replenishing key minerals like sodium, potassium, and magnesium. My go-to is a mineral mocktail—usually a mix of my favorite potassium powder (pickleball), a pinch of sea salt, and a squeeze of half a lemon. Getting in minerals helps with hydration, energy production, and nervous system regulation, making me feel more balanced, alert, and calm. Not sure how to make a mineral mocktail? Download my free guide here.
2. Eat a Calorie and Protein-Rich Breakfast
Skipping breakfast is not an option when I’m running on little sleep. I make sure my first meal of the day is nourishing, with a focus on protein, healthy fats, and complex carbohydrates. Think eggs with avocado and sourdough toast, a smoothie packed with protein and healthy fats, or a bowl of cottage cheese topped with fresh fruit and nuts. A well-balanced breakfast stabilizes blood sugar, keeps energy levels steady, and helps prevent that mid-morning crash.
3. Enjoy a little bit of Caffeine (Strategically)
I love my coffee, but after a poor night’s sleep, I’m extra mindful of how I consume caffeine. Instead of overloading my system with multiple cups, I stick to a moderate amount (usually ½ to 1 cup) and pair it with food to prevent jitters and energy crashes. I also wait about an hour after waking before having my caffeine to allow my body’s natural cortisol rhythm to do its thing first. When I want more than one cup (you know, that emotional support warm liquid), I stick to a high quality decaff.
4. Get Outside for Morning Sunlight
Sunlight exposure in the morning helps regulate circadian rhythm and supports natural energy production. Even just 10-15 minutes of fresh air and sunlight helps me feel more awake and alert. If possible, I combine this with movement—usually a walk with the kiddos. Other days, I step into our backyard for 5 minutes or open up a window.
5. Move My Body (Gently!)
When I’m sleep-deprived, I listen to my body and focus on movement that energizes rather than exhausts me. A quick walk, gentle stretching, or a short jog helps boost circulation, increase energy, and shake off grogginess. Plus it gives me that refreshed feeling I need to shake off that crummy night of rest.
While nothing replaces quality sleep, these five habits help me function at my best even after a rough night. By supporting my body with hydration, nutrition, movement, and sunlight, I set myself up to feel more balanced and energized throughout the day. If you struggle with low energy after poor sleep, try incorporating some of these strategies and see how they work for you!
If you are struggling with chronic poor sleep, insomnia, or those constant 3-4 am early morning wake ups, it’s something I highly recommend looking into. A Hair Tissue Mineral Analysis Test (HTMA) is the best and most cost effective way to start digging into what could causing all this mayhem in your body. Read all about it here.