Nursing undeniably causes tiredness. This exhaustion stems from a combination of powerful biological processes and the environmental stressors of new parenthood, not just the physical act of feeding. Understanding the distinct causes of this fatigue allows for more targeted and effective strategies to combat it.
Hormonal and Caloric Causes of Tiredness
The feeling of drowsiness during nursing is a direct physiological response driven by hormones. When a baby suckles, the body releases prolactin and oxytocin. Prolactin stimulates milk production and promotes deep relaxation and sleepiness.
Oxytocin, often known for promoting bonding, is responsible for the milk let-down reflex and acts as a powerful anxiolytic, reducing stress and anxiety. This rush of calming hormones encourages the nursing parent to rest, often causing drowsiness during or immediately after a feeding. Additionally, the body expends significant energy to produce milk. A nursing parent burns an estimated 450 to 675 extra calories per day to support lactation. This high energy demand represents a major, sustained physiological effort that naturally contributes to overall fatigue.
Exhaustion from Sleep Disruption and Lifestyle
The most profound source of exhaustion comes from the chronic disruption of sleep patterns. Fragmented sleep, interrupted by frequent awakenings, is far more detrimental than a single period of total sleep deprivation. This broken sleep cycle prevents the brain from completing necessary restorative processes, leading to grogginess, irritability, and decreased cognitive function often referred to as “mom brain.”
The physical requirements of milk production also create a vulnerability to dehydration and nutrient depletion. Since breast milk is approximately 90% water, the body prioritizes fluid for milk supply, leaving the parent susceptible to dehydration. Even mild dehydration can manifest as fatigue, headaches, and dizziness. Furthermore, the body draws heavily on its reserves, and deficiencies in nutrients like iron, Vitamin B12, and Vitamin D are common, leading to persistent fatigue and mental fog.
Practical Strategies for Boosting Energy
Focusing on small, consistent habits can significantly mitigate nursing-related fatigue. The most effective strategy for combating broken nighttime sleep is to prioritize rest during the day. Sleep or rest when the baby sleeps, regardless of the hour. Accepting that non-essential household chores can wait helps gain back precious minutes of restorative rest.
Nutrition and hydration are equally important for sustained energy. Since meals are often rushed or skipped, keeping easy-to-grab, nutrient-dense snacks readily available is essential. Ideal choices include Greek yogurt with berries, hard-boiled eggs, avocado toast, and energy balls made from oats and nuts, as they combine protein, healthy fats, and complex carbohydrates for steady energy release. Consistently drinking fluids, especially during feeds, helps combat the fluid loss required for milk production.
Recognizing Fatigue That Requires Medical Attention
While exhaustion is expected postpartum, certain symptoms signal that fatigue requires professional medical care. Persistent, debilitating fatigue that does not improve after prioritizing rest warrants a medical evaluation. Postpartum anemia, caused by low iron stores, presents with symptoms beyond tiredness, such as a rapid heart rate, shortness of breath, extreme paleness, and dizziness upon standing.
An infection like mastitis causes flu-like symptoms, including fever over 101°F, chills, and a localized red, swollen, and painful area on the breast. Postpartum depression (PPD) also includes fatigue, but it is accompanied by psychological symptoms. These include intense irritability, persistent feelings of sadness or hopelessness, loss of pleasure in activities, and difficulty bonding with the baby. If any severe or non-fatigue-related symptoms appear, consulting a healthcare provider is necessary to rule out or treat underlying issues.