5 energising tips for tired parents

“It’s been a hard day’s night,” sang the Beatles. And the tired parents of Australia get it. Having kids fed, dressed and out the door by 9 am can feel like a day’s worth of work.

And what if your sleep is interrupted? It’s hard to draw on depleted energy reserves.

Here are 5 tips to help build your energy reserves and create some balance in everyday life.

Let go of expectations

Let’s face it. Your social media, magazines and glossy ads are promoting unrealistic expectations around parenting and home maintenance. Try to avoid the comparison trap. This can be stressful, driving down your mood and your energy levels along with it.

Be mindful of your current capacity as a family. Every situation, like every child, is unique.

Don’t worry about house tidiness, fancy meals or entertaining others. Plan for irregular sleep patterns if you have a newborn or unwell child. Let others help you. Ask them. You may do the same for them one day!

Learn to say no

Once you’ve adjusted your expectations, you can use a parent’s most powerful secret weapons. ‘No’. You might use it:

  • in the context of volunteering: perhaps this is not the right time to join the Parents & Citizens (P&C) or baking for the school fete.
  • with your children: perhaps they don’t really have to go to a classmate’s party or do 6 after-school activities.
  • with extended family: perhaps you really can’t drive 3 hours both ways this weekend for a ‘quick’ visit.

Saying no and simplifying life will free up some time to do some energy-boosting activities like spending time with your partner and regular exercise.

Take time out

“I need more me time” is the catch phrase of weary parents worldwide. But with so many demands, how can you make it happen?

  • Plan an evening out with your partner: ask family or friends to mind your children
  • Plan a catch up with friends: with or without children!
  • Ask your partner to manage the children while you exercise or go to a place that nourishes you: the beach, a quiet park, or even your favourite café
  • Take a warm bath: having a warm bath before bedtime can help you get to sleep more quickly.
Quote – Go to a place that nourishes you


You need to use energy to create energy. It sounds counterintuitive, but it checks out. People who do regular exercise often report feeling more energised. You could try:

  • walking every day (just 30 minutes every day helps improve cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance)
  • joining a sporting team
  • taking a strength training class
  • taking a yoga or pilates class.

Eating well

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.

Avoid sugar-laden snacks. When a sugar-craving hits you could try reaching for energy boosting snacks like:

  • a piece of fruit, or some carrots/cucumbers
  • some nuts
  • some cheese or a small tub of natural yogurt

We all know how hard it is to maintain a healthy and balanced diet, and vitamin and mineral supplements like Berocca can support daily micronutrient needs. Its tailored formula contains the water-soluble  B vitamin complex and vitamin C, as well as the minerals calcium, magnesium and zinc. All these micronutrients are known to play an important role in energy metabolism and cognitive function.

Available at
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