Seven tips for finding the energy during the toddler years
Yes, yes, we know – these types of lists get overwhelming easily. How easy is it to "sleep when the baby sleeps" when you have a colicky baby who never actually sleeps more than 10 minutes straight? And how to get a proper dose of vitamin D from the sun in January? Not all tips are for everyone, but maybe you'll find something you hadn't thought of or something you need to be reminded of. Alternatively, skip to the last point directly.
1. Sleep during the day
We're off to a strong start! "Sleep" – ok, good tip, thanks thanks. But it bears reminding - if you have a baby who actually sleeps for more than a quarter of an hour, drop everything you have in your hands and lie down and close your eyes as soon as the baby does. Even if you don't fall asleep, rest is gold for the body. Unloading the dishwasher, cooking lunch or watching the latest episode of Love is Blind usually works okay to do in the company of an awake and fairly content baby. If you are the one working, some workplaces have rest rooms. Maybe you can take 15-20 minutes from your lunch break and take a power nap once a week? And even if you don't fall asleep, there are good relaxation and breathing exercises on e.g. Spotify that can provide almost as much recovery as sleep.
2. Sleep at night
Number two is perhaps even more facepalm. If you could, the energy would not have been a problem. But hear us out. Sure, eight hours a night might just be forgettable. But if you have A) a partner to share the nights with and B) a baby who is okay with a bottle, it's a hallelujah moment to be able to get maybe four hours each. Divide the night and take each pass – 22-03 and 03-08 e.g. And when you have your sleep session, make sure to do everything you can to sleep as undisturbed as possible. Own room, earplugs, sleeping mask. If you are single - dare and have the courage to ask for relief one night of the week, or the month. A friend who can sleep over or a parent who can babysit can be the savior for a fragile parental psyche.
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The recurring publications "Life as a parent" follow up precisely on your sleep as a parent.
3. Fix the light outside
Daylight is one of the most important parts for the brain to understand what is day and night and thus help the body to perk up when needed. If you've had a winter baby and feel that January doesn't offer many hours of sunshine, it might be good to know that if you're outdoors, you're still exposed to a light intensity of 1000 lux compared to the around 500 lux we get indoors - and that applies regardless weather. The best daylight is between eight and ten in the morning, so try to stick your nose out sometime in the morning.
4. Fix the light inside
If it's bad weather outside, you can fix lights indoors as well. Sit by the window if you have the opportunity. Turn on lights - preferably with white light and not yellow. Maybe invest in a light therapy lamp? And when we're talking about indoor lights - also make sure to turn them off when it's time to sleep. We all know that the blue light from a computer or mobile phone is bad for sleep difficulties. But try to minimize screen time before bedtime.
5. Eat
A common energy trap during parental leave is the eternal figs. A coffee in town, relatives coming over with cake or length of stay. There will be a lot of coffee and a lot of sugar, and it's super cozy. And good! But for the blood sugar, it may not be as pleasant. Continue with the figs, but try to supplement with vegetables, proteins and fiber. Maybe bun + carrot? Cake + boiled egg? It actually sounds quite disgusting, so skip that particular combination - but try to supplement the coffees with regular meals that give you a stable energy base.
6. Drink
Every other water! Coffee is the standard drink for parents of young children, but water is easily forgotten. If you are breastfeeding, it is of course even more important to get plenty of water, but this tip applies to everyone.
7. This too shall pass
Tired of all the advice? We get it. You know how to do it, but you don't always have enough energy to bother with "fix-your-energy-lists". But don't think that you should try to reach your usual energy level. It's completely okay and completely normal to run on a little low energy - so maybe better to embrace it and plan life based on 20% energy instead of 100?
So instead of trying to screw yourself up to cope with everything you think you should - try to screw down your demands and plans. If you love to have things in order at home, then it's worth putting some energy into cleaning - but remember that you'll have to skip certain activities and projects. If you are a social animal, prioritize planning a meeting with a friend, and ignore the cleaning.
So here comes one last piece of advice, perhaps the best and only one you need: Hang in there, you are enough, it will pass.
