After having a baby, fatigue is incredibly common—and often one of the greatest challenges new mothers face. Too often, it gets dismissed as “normal” and something that will simply get better with time. And while being tired and needing rest in the early weeks and months is both expected and necessary, there are times when persistent fatigue is your body’s way of saying something deeper that needs attention. 

Many moms benefit most from a holistic postpartum care approach that considers nutrition, hormones, sleep, mental health, and nervous system support together. 

In this post, we’ll walk through the main underlying causes of postpartum fatigue, how to tell what is “normal,” and when it’s time to seek support to help you feel better. 

 

How Much Rest Should I Be Getting Postpartum? 

Traditional postpartum care guidance follows this simple rule:   5 days in bed, 5 days in bed, 5 days around the bed. 

In general, during the first 6 weeks of postpartum, it’s best to slowly increase activity in and around the home and prioritize rest as much as possible. Many women feel restless and eager to “bounce back,” but trust me—you’ll be plenty busy with your baby for years to come. Let this be a time of support, nourishment, and deep recovery for you and your baby. 

If you notice an increase in postpartum bleeding, fatigue, irritability, or other symptoms after ramping up activity, that’s a sign to slow down and focus on more rest. 

Gentle core exercises can begin when you feel ready—no pressure. After 6 weeks, you can gradually increase activity, starting with core rehabilitation, postpartum yoga, and walking. If you experience urinary or vaginal symptoms during or after exercise, consult your healthcare provider. “Mommy and me” yoga or fitness classes can be a great way to both move and connect. 

If you’re past the early postpartum months and still feeling exhausted, this still applies to you. Fatigue that lingers beyond the newborn phase is often a sign your body still needs support—and it’s never too late to start healing. 

 

Top 9 Causes of Postpartum Fatigue

Let’s break down the most common (and often overlapping) contributors to postpartum exhaustion: 

1. Physical Healing 

Your body is doing incredible work repairing tissues, rebalancing hormones, and recovering from the demands of pregnancy and birth. While the most significant changes happen in the first few months, healing can easily take 6–12 months. 

Had a cesarean birth? Recovery can take longer. Surgical healing, scar tissue, and inflammation may increase fatigue. I use therapies like anti-inflammatory nutrition and Frequency Specific Microcurrent to reduce pain and support healing. 

2. Hormonal Shifts 

After birth, estrogen and progesterone levels drop sharply, impacting energy and sleep. These stay low during breastfeeding. If you're not breastfeeding, hormones typically stabilize when your cycle returns. 

3. Thyroid Dysfunction 

Thyroid issues like postpartum thyroiditis are common and easily missed. Symptoms like fatigue, mood changes, brain fog, constipation, and weight fluctuations can be mistaken for normal postpartum changes. Seek evaluation if you notice symptoms like palpitations or an enlarged thyroid. 

4. Nutrient Deficiencies 

Pregnancy and breastfeeding deplete nutrients. Low levels of iron, B12, folate, zinc, magnesium, vitamin D, choline, and others can all contribute to fatigue. 

Take a high-quality prenatal and eat an anti-inflammatory, nutrient-rich diet. Ask your provider to check labs such as ferritin, iron panel, thyroid, zinc, vitamin D, and B12. 

As part of our care, we assess symptoms, exam findings, and lab results to uncover root causes. See this blog post on postpartum nutrition for an in-depth look at how to nourish yourself postpartum. 

5. Pain 

Whether from vaginal tears, cesarean scars, or musculoskeletal strain, postpartum pain is draining. It can reduce sleep quality and mental well-being. Get support to manage pain and return to daily life more comfortably. 

6. Sleep Disorders

Newborns disrupt sleep, but baby isn't always the only reason. 

Tips to improve rest: 

• Ask for help from your support system 

• Use a bassinet in your room 

• Avoid bright lights; try red lights overnight 

• Skip screens; try calming audio 

• Nap during the day 

• Keep your room cool and dark 

• Consider sleep apnea if you snore or wake up unrested. 

• Eat a breakfast rich in tryptophan, magnesium, B6, and zinc 

• Get morning light and avoid bright light before bed 

• Avoid caffeine after 2pm 
• Take magnesium glycinate 300mg with dinner

7. Musculoskeletal Changes 

Breastfeeding related to low estrogen and deconditioning can reduce stamina. Start slow with core rehab, walking, and yoga. Gentle, consistent movement helps rebuild strength. 

8. Breastfeeding 

Nursing uses the same energy as walking several miles a day. Even if you’re not moving much, your body is working hard. Eat and rest accordingly. 

9. Mental & Emotional Health 

Stress, trauma, and emotional shifts impact energy. The "baby blues" should ease by 2 weeks. If sadness or anxiety lingers, it could be postpartum depression or anxiety. 

Help is available: 

• Visit Postpartum Support International 

• In an emergency, call 988 (Suicide & Crisis Lifeline). 

Alongside therapy, I support recovery through nutrition, nervous system regulation, HeartMath, and Frequency Specific Microcurrent. 

 

Causes of Chronic Fatigue After Childbirth Your Doctor May Be Missing 

Trauma and the Brain: Stress and traumatic birth experiences can dysregulate the nervous system. Holistic care must include nervous system healing. 

Comprehensive Nutrition: Beyond iron and B12, energy relies on retinol, zinc, copper, magnesium, and gut function. Most doctors don’t test or advise on this level. 

Sleep Disorders: Don’t assume it’s just the baby. If you snore, have mood changes, or wake up feeling tired, screen for sleep apnea. 

 

Natural Ways to Recover from Postpartum Fatigue 

These foundational steps help regardless of your root cause: 

• Support your body’s stress response 

• Try Ashwagandha, Tulsi tea, or Reishi mushroom (safe while breastfeeding) 

• Practice HeartMath 

• Learn this powerful mind-body approach in our Early Motherhood Wellness Facebook group 

• Build a supportive community 

• Balance blood sugar with protein, fat, and fiber at each meal 

• Eat a variety of whole foods: meat, fish, eggs, beans, vegetables, nuts, seeds, fruit, and whole grains 

• Avoid processed foods, trans-fats, and excess sugar 

• Limit alcohol, especially at night 

• Support detox with fiber and hydration 

• Move your body: walking and gentle yoga go a long way 

If you overdo it, give yourself grace. Rest, then try again. Gentle consistency matters more than intensity. 

 

When to Seek Help for Postpartum Fatigue 

Seek support if: 

• Fatigue feels chronic or unrelenting 

• You notice other symptoms: weight changes, pain, palpitations, temperature sensitivity, constipation, etc. 

• Fatigue improves, then worsens again. 

• A full night’s sleep doesn’t help. 

• It's affecting your mood, functioning, relationships, or ability to care for your baby. 

• You’ve tried everything, and it’s still not improving. 

 

In Summary 

Yes—fatigue is common postpartum, but it should never be ignored. 

If your tiredness feels overwhelming or persistent, it’s time to dig deeper. You deserve support, tools, and a care plan that looks at the full picture. 

With the right approach, postpartum fatigue—even chronic exhaustion—can absolutely improve. 

 

Ready to Feel Like Yourself Again? 

Whether you are three months or three years postpartum, f you're curious about what's really driving your fatigue—and ready to start feeling better—I'd love to support you. 

I’m currently offering free 20-minute consultation calls to help you: 

• Share what you’ve been going through 

• Learn how holistic, personalized care can help 

• Receive a preliminary plan to move forward 

👉 Book Your Free Consultation 

Let’s uncover the root of your fatigue—so you can feel energized, balanced, and fully yourself again in motherhood. 

You deserve to feel strong, clear, and supported. And your family deserves the best version of you. 

Aerin Sembhi MD 

Board-certified Internal Medicine, Integrative Medicine 

Founder of Sembhi Integrative | Early Motherhood Wellness 

Providing in-person care and virtual care in Seattle, WA