- Doing a meal plan for the week or longer will help you to get a more balanced diet, will help you to plan quick and easy meals and and will help reduce poor decisions on what to eat.
- Make extra portions when you cook and put them in the freezer so you have some home-cooked meals ready for when you are too tired to cook.
- Letting yourself get too hungry can make you feel more tired and emotional due to low blood-sugar levels, so eat regularly throughout the day.
- Keeping healthy snacks in your bag can help. Keeping snacks to hand also means if you get unexpectedly stuck under a sleeping baby, or are doing laps with a buggy for naptime, you don’t have to go hungry.
- Most of us fall back on quick fixes such as coffee and chocolate when we are feeling tired, but caffeine and sugar highs can quickly be followed by a ‘low’ where you feel even worse than before. If this is a problem for you think about switching to caffeine-free drinks, and eat snacks that release energy more slowly and give you more nutritional benefit, e.g. fruit (bananas are particularly good for energy), dried fruit, nuts or seeds, yoghurt, or low-sugar cereal.
- Ask your partner/parent/sibling/friend/neighbour to make you something home-cooked.
- You could look at supplements if you feel you aren’t getting what you need from your diet, check that they are safe first if breastfeeding.
- Check out websites like these for quick meal ideas:
Time to see a doctor?
If you are experiencing any worrying physical or mental health issues related to sleep deprivation, please seek medical advice.