Advertising
Advertising

7 Brutal Truths About Being A 30-Something Mom

7 Brutal Truths About Being A 30-Something Mom

Being a mom in your 30s isn’t easy. Parenting may be one of the most common life experiences, but that doesn’t mean it’s straightforward. This is particularly true for moms in their 30s and 40s. At this age, you face a set of particular challenges when parenting your children.

1. Your energy is dwindling but the demands are increasing.

During your teens and twenties, you may have been able to hold down a full-time job whilst partying at weekends and staying up late on weeknights. Now, in your thirties, you can no longer dance all night and would probably rather spend the evening relaxing after a long day at work. Unfortunately, when you have a child, you don’t get a break. This means that just when your natural energy levels are starting to drop, you have more demands than ever in the form of a baby.

Advertising

2. The expectations are immense.

As an established adult, people expect you to not only perform well in your job and keep a relationship together but also to master the art of parenting with ease. You may be struggling to maintain your position on the career ladder whilst keeping your partner happy and getting up in the night to tend to your baby, only to have other people imply that this state of affairs is entirely natural and normal. Rest assured that you are not the only one suffering under the weight of great expectations.

3. Your parents still interfere.

Although you have been an adult for years, your parents may still offer their unsolicited input at every opportunity when it comes to childrearing. From what to feed your child to how they should be dressed in the winter, your parents may tell you that they know best because they’ve been there and seen it all when it comes to bringing up babies. Even though their advice may be well-intentioned, it can still be highly irritating to feel undermined at every step. Try not to lose confidence in your parenting abilities.

Advertising

4. You are expected to be independent, even though you may need help.

Now that you are in your thirties, you are an independent adult who is perfectly capable of sorting out your own life. However, this doesn’t mean that you couldn’t use a little bit of help from time to time. People often forget that being a parent is an extremely tough job. When you are juggling multiple responsibilities alongside bringing up a baby (jobs, pets, community service, etc.), you may long for the day someone asks whether or not you are really managing.

5. Your kids grow up faster than you imagined!

You may have chosen to delay parenthood until your thirties, imagining that it would give you a chance to settle down in your career or buy the best home possible. It can be quite shocking the first time you realize how fast time flies when you are raising your kids. Life seems to happen at lightning speed. Children grow at such a rapid rate that they can leave you feeling disoriented! For example, it is surprising just how often you have to buy yet more new clothes as they outgrow that outfit you only bought a few weeks ago.

Advertising

6. You struggle to balance time with your kids and time with your parents.

As you enter your thirties, your parents will probably be entering their senior years. You become conscious of the fact that they are getting older, and you may begin to wonder how you will manage without them. These feelings are most likely to surface for the first time when one of your parents has an accident or health scare. You may vow to spend more time with them, but also struggle to balance this with the time you spend with your own children.

7. You are not alone.

If you recognize yourself in the list above, know that you are not alone. Many 30-something moms feel the same way. If you have any friends in the same position, consider talking to them about your problems. They will probably be able to sympathize and lend support. Alternatively, contact your local community center and find out whether there are any parenting support groups you could join.

Advertising

More by this author

Jay Hill

Freelance Writer

All You Have to Do to Sleep Better How Social Media Is Making You Feel Bad about Yourself Every Day The Ultimate Guide: How to Become More Creative Day by Day How to Find Love That Lasts: Someone Who Fulfils These 5 Things Everything You Need to Become a Negotiation Expert (from Major Strategies to Small Tricks)

Trending in Family

1 How to Cope with Empty Nest Syndrome and Stop Feeling Lonely 2 How Not to Let Work Take Priority over Spending Time With Family 3 35 Life Hacks for Kids That Make Parenting Easier And More Fun 4 20 Things to Remember If You Love a Person with ADD 5 10 Reasons You Shouldn’t Hand A Smartphone to Your Children

Read Next

Advertising
Advertising

Last Updated on October 15, 2018

How to Stop Feeling Tired All the Time (And the Real Causes Explained)

How to Stop Feeling Tired All the Time (And the Real Causes Explained)

It seems that more and more of us are facing tiredness and fatigue on a regular basis. In fact, a lot of people assume that being tired all the time is just part of being a busy person living and working in the 21st century.

Sometimes, the cause is clear – perhaps you’ve been putting in too many hours at the office, or maybe you have just moved to a new home. However, the reason isn’t always so obvious. If you often catch yourself thinking, “Why am I so tired all the time?” this is the article for you.

I’m going to outline some of the most common causes of tiredness, and tell you how to boost your energy levels.

Why are you so tired all the time?

There’re different reasons why you maybe feeling tired all the time, it could be related to your daily habits or even some health issues.

Lack of sleep

We all know that a lack of sleep causes tiredness, but did you know that many people don’t even realize that they aren’t getting enough rest every night?

The average adult aged between 18 and 60 needs at least 7 hours of sleep every night if they want to enjoy optimal health.[1] Unfortunately, 1 in 3 of us aren’t meeting this target.

A lack of sleep doesn’t just result in fatigue – it also places you at elevated risk of a range of diseases, including diabetes.[2]

Unhealthy diet

Your diet has a huge impact on the way you feel. A poor diet lacking in nutrients will leave you drained and fatigued, as will too many processed foods and added sugar.

Your body requires a variety of vitamins and minerals in order to synthesise the neurotransmitters that regulate sleep, so be sure to eat plenty of vegetables and fruit.[3]

Advertising

Eating candy and other junk food can give you a brief energy hit, but you will soon become tired again when your blood sugar levels crash.[4] It’s best to eat healthy meals and snacks at regular intervals throughout the day as this promotes steady energy levels.

Alcohol and caffeine are best avoided or enjoyed in small quantities because both disrupt your natural sleep patterns.[5] Do not drink them in the evening shortly before going to bed.

Finally, if you don’t drink enough water, you may become dehydrated. This quickly results in fatigue and a diminished attention span.

Sitting too much and not moving

You might think that sitting down would conserve energy but you’d be wrong. Movement is a great way to beat fatigue.

You don’t have to work out for hours either. Research has shown that just a single 20-minute bout of moderate exercise has an energy-boosting effect.[6] People who spend more time sitting around during the day tend to report getting less sleep at night.[7]

Regular exercise promotes high-quality sleep because it increases the time we spend in the “deep sleep” part of the sleep cycle, which is known for its restorative properties. Aim to get at least 150 minutes of exercise per week.

Ideally, you should exercise every day. Avoid exercising in the late evening as this can stimulate your body and make it harder to drift off when you go to bed.

Stressful life

We all come up against stressful situations from time to time. You might be under a lot of pressure at work, be facing relationship issues, or be worrying about your finances.

Stress can wreck havoc with your sleep patterns and not only because your worries can keep you up at night.More than 40% of adults reporting that they only experience “fair” or poor sleep during periods of stress.[8]

Advertising

Our bodies produce adrenalin, cortisol, and other “fight or flight” chemicals when under stress.[9] This process is an excellent way of preparing the body for an emergency but it makes getting a good night’s sleep difficult.

Medical conditions

What if you have tried to make positive daily life changes yet still feel exhausted? You may have an undiagnosed medical condition.

The following illnesses can cause ongoing fatigue. Make an appointment with your doctor if you suspect you might have an underlying health problem:

  • Anemia: Anemic patients have a low red blood cell count which impairs the normal circulation of oxygen throughout the body, resulting in tiredness, weakness, and other symptoms including chest pain.[10]
  • Chronic Fatigue Syndrome (CFS): CFS, also known as myalgic encephalomyelitis, is characterized by extreme fatigue that lasts at least 4 months. Sufferers often report other symptoms such as joint pain, aching muscles, and gastrointestinal difficulties.[11]
  • Depression: A lack of energy and decrease in general motivation are among the most common symptoms of depression, along with difficulty concentrating and a pervasive feeling of emptiness or sadness.[12]
  • Diabetes: A person with diabetes will frequently feel tired during the day because their body is unable to utilize glucose, one of the body’s primary sources of energy. Aside from tiredness, the symptoms include excessive thirst, blurred vision, and weight loss.
  • Sleep apnea: This condition causes the airway to narrow during sleep, which interrupts a person’s breathing and oxygen supply. The classic sign of sleep apnea is disrupted sleep that causes tiredness the next day. Snoring is a common indicator of this condition.
  • Thyroid disease: Low levels of thyroid hormone (“hypothyroidism”) result in fatigue, weakness, weight gain, a low body temperature and constipation. This is because the thyroid hormone is responsible for regulating the body’s metabolism. An imbalance triggers a cascade of physical and psychological symptoms.

How to stop feeling constantly tired and feel energetic

Here are 7 proven ways to tackle the cause of your tiredness and help you sleep better and wake up more energectic every day.

1. Unwind & de-stress

Everyone deals with stress in their lives but it’s how you react to it that matters. If you find that you’re getting stressed consistently, it’s time to make the effort to do something about it.

There are many ways you can do this but if stress is consistent, your de-stressing habits must be consistent too.

  • Change your perspective. Sometimes stress is all about your mindset. Try to view a stressful situation in a different way by finding an alternative positive slant. If your commute to work is full of cancellations or roadworks, decide to see this as a perfect time to read a book or listen to uplifting music. It’s all about shifting your focus to the positive.
  • Buy a plant. Researchers have found that simply being around plants can induce your relax response. One Washington State University study found that a group of stressed out people who entered a room full of plants had a four-point drop in their blood pressure. Being around nature in general has a calming and therapeutic effect on our brain. So even just taking a break to sit in a park or by a tree can decrease your stress levels.
  • Go for a short walk. A walk will help to clear your head and boost endorphins, helping to reduce stress hormones.[13] If you’re at work, walk up and down the stairs a couple of times or walk around the block. Try to get a longer walk in every now and then to really get a boost. You can be mindful of what you see around you, or download an audiobook to help pass the time. Again, shifting your focus away from stressful thoughts.
  • Laugh. Go on, you’ll feel better instantly. Laughter activates your body’s stress response, then quickly cools it down, leaving you feeling relaxed. Take time out to watch a funny video clip, dig out your favourite comedy or ring up that friend who always makes you laugh. Laughter really is the best medicine!

2. Eat healthier

The foods that we eat (and don’t eat) have a huge influence on our health. When it comes to our sleep patterns, food influences our circadian rhythm, the 24-hour cycle that our body follows each day. So it’s important to watch what we put into our body.

You can easily sleep better by making a few changes to your diet:

  • Eat peanuts. If you have difficulty falling asleep, eat more peanuts or natural peanut butter. A rich source of niacin, peanuts help to increase the release of serotonin (which makes us sleepy).
  • Eat cherries. Cherries are one of the few natural foods to contain melatonin (which controls our body clock). One study found that drinking tart cherry juice resulted in improved sleep quality and duration.
  • Try dark chocolate. Dark chocolate helps to relax your body and mind. Make sure you stick to dark chocolate as milk chocolate contains tyrosine which converts into dopamine and acts as a stimulant.
  • Avoid alcohol. Any kind of alcohol is bad for your sleep. One study found that mixing a single glass of vodka with caffeine-free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes.

3. Avoid caffeine

Sure, caffeine can give you a bit of a boost in the short term, but you could drink over eight cups and still feel sluggish.

Advertising

And the side effects of caffeine consumption? Headaches, irritability and dehydration. When you’re already feeling drained and crappy, the last thing you want is to feel worse! Here are some surprising ways caffeine is slowly harming your health.

Instead, try drinking plenty of water throughout the day. Your brain will feel alert and energised naturally rather than relying on a stimulant like coffee. Also consume energy-boosting foods, like almonds, oranges, salmon, spinach, or blueberries.

4. Get some sun

Just fifteen minutes in the sun increases your vitamin D levels, which, along with vitamin B is responsible for fighting fatigue. A common symptom of vitamin D deficiency is feeling tired, moody, achey and stressed. Get outside in the sunshine!

5. Work out

Too much time spent sedentary drains your fuel tank.

I know, I know—when you’re feeling tired, the last thing you want to do is be active and move about. But you’ll be amazed at how better exercises makes you feel.

According to a recent study in Medicine & Science in Sports & Exercise, women who get 150 minutes of moderate exercise per week report less fatigue and more energy that those who don’t.

On the flip side, you can have too much of a good thing. Excessive physical activity can leave you pushing your body, resulting in feelings of tiredness.

Try to find the balance between activity and rest.

If you’re wondering when is the best time to exercise, check out this article: Which Is Better: Morning Workout Or Evening Workout?

Advertising

6. Have a power nap

There are numerous benefits of napping, including improved alertness, learning, memory and performance.

The benefits of a quick power-nap at work have proved to be so good that companies such as Google and The Huffington Post have installed designated sleeping zones in their offices!

However, author of Take a Nap! Change your Life says that napping for more than 20 minutes will make you feel even worse. Make sure you set your alarm!

Check out this article if you want to maximize the effect of a nap: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

7. Switch off

Eight out of ten of us keep our mobile phones turned on overnight. According to Ofcom, around half the population use their phones as an alarm clock too.

Experts are concerned that using phones and other electronics before bed cause problems with our sleep. Research has shown that the bright light emitted from electronics and smartphones seriously mess with our sleep behaviors.

Their advice is to cut back on TV, computer and mobile phone time after 8 p.m. It’s better to read a book or just listen to some relaxing music before you go to sleep.

Summing it up

If you find stress is influencing your quality of life on a consistent basis, it is definitely time to rethink your habits. Be aware of how you react to stressors and create habits that change your negative perspectives and physically banishes stress in your body.

Exercising, switching off, and being more mindful of what you eat creates more energy and counteracts your stress mechanisms.

Decide to make changes today and give yourself the best support you can to improve your wellbeing and stop feeling tired all the time.

Featured photo credit: Cris Saur via unsplash.com

Reference

Read Next