Navigating sleep deprivation and exercise as a new mum
I don’t think I will ever forget 2018. Firstly, our 2nd child, Keelan, was born in January of that year and he was just so utterly divine!!
Secondly, he didn’t close his eyes at night for a full year.
And lastly, that was the year that I got sick more times than I had in all my years previous combined!
Tummy bugs, vomiting bugs, coughs, colds, the full-blown flu, sinus infections and niggling shoulder and wrist issues that just wouldn’t go away. I was back teaching classes by the time he was two months old (one of the not-so-positive sides of self-employment) and I also thought it would be a great year to throw in training for a half marathon (which I eventually pulled out of a month before the race due to constant sickness and injury). Physically, mentally and emotionally that year almost broke me.
Here’s why – Excessive Training PLUS excessive stress PLUS lack of sleep = zero efficient recovery.
Sleep plays such an integral role in recovery yet as a new mum lack of sleep, broken sleep or sleep deprivation is all too common unfortunately. For some it may be just patches, for others it is an ongoing struggle. And because sleep is one of the pillars of recovery, how you approach exercising during these times is so important.
Here are my tips to ensure you don’t end up like I did back in 2018 if you are a new mum operating on lack of sleep.
Avoid heavy training sessions – exercise itself is a stressor on the body (and managing stress is another pillar of recovery) but if the stress from exercise exceeds the ability we have to recover then the body will begin to break down. Opt for lighter or shorter workouts may allow you to exercise more consistently without the stress overload.
Add some form of movement in to your day – I know this sounds counterproductive when you are so incredibly tired, but adding some form of activity like a walk, stretching or pilates in to your day will give you a little burst of energy and reduce the brain fog associated with lack of sleep.
Listen to your body – this may look like adjusting a training session you had planned, moving it to a different day, adding in more rest days
Focus on nourishing your body with the food that you eat – the third pillar of recovery is nutrition & water, so aiming to eat some balanced meals during the day that contain carbs for energy, protein for muscle repair and fats to help balance your hormones and nervous system.
Finally, give yourself grace – you are navigating your way through life with a baby, recovery from pregnancy and birth and adjusting to your new normal, focus on finding the joy in movement and the mental and physical benefits it brings you!