This post was written by Dr. Aerin Sembhi, MD of Sembhi Integrative. Aerin is a member of the Heybrook Provider Network. You can find all of our incredible go-to-experts here!

Fatigue after having a baby is incredibly common—and often one of the hardest parts of the postpartum experience. It’s frequently brushed off as “normal,” something to power through, but persistent fatigue may be your body’s way of asking for deeper support.

Let’s explore what causes postpartum fatigue, how to know what’s normal, and when it’s time to seek help so you can start feeling like yourself again.

How Much Rest Do You Really Need?

Traditional postpartum wisdom offers this guidance: 5 days in bed, 5 days on the bed, 5 days around the bed. During the first six weeks, the focus should be on rest, healing, and bonding with your baby—not pushing yourself to “bounce back.”

If symptoms like bleeding, fatigue, or irritability worsen with activity, that’s your cue to slow down. Gentle movement like core rehab or postpartum yoga can begin when you feel ready, but always listen to your body.

Fatigue can persist, or even surface beyond the first few months, often at times when there are transitions or possibly if there is an underlying medical condition. Whether you have a newborn or a toddler (or both!) fatigue can be a major struggle in motherhood and it’s important not to overlook it.

What Causes Postpartum Fatigue?

Here are the most common (and often overlapping) root causes:

1. Physical Recovery

Your body is doing a tremendous amount of healing. It can take up to a year for labs and systems to return to pre-pregnancy levels. Be patient with yourself.

2. Hormonal Shifts

Estrogen and progesterone drop sharply after birth, affecting both mood and energy. These hormones remain low during breastfeeding, even if your cycle returns.

3. Thyroid Dysfunction

Postpartum thyroid issues are common and can easily be missed. Fatigue, mood swings, weight changes, and brain fog might seem like “normal” symptoms—but if you also have heart palpitations or notice an enlarged thyroid, get evaluated.

4. Nutrient Depletion

Pregnancy, delivery, and breastfeeding place high nutrient demands on the body. Iron, B12, folate, vitamin D, magnesium, protein, and other nutrients can all impact energy levels if depleted. Continue a high-quality prenatal and seek personalized support for your nutrition when possible.

5. Pain

Persistent pain after birth can interfere with sleep, movement, and your overall energy. If something hurts, don’t ignore it—healing should never mean suffering in silence.

6. Sleep Disruption

Yes, babies wake often—but sleep quality matters too. Optimize rest by:

Asking for overnight help (partner, doula, night nanny)
Using red light at night
Avoiding screens overnight
Taking daytime naps
Keeping your sleep space cool and dark
Getting sunlight in the morning and limiting blue light before bed

If you snore, wake frequently, or feel groggy all day, consider a sleep evaluation.

7. Musculoskeletal Changes

Breastfeeding-related low estrogen and months of reduced activity can make rebuilding strength harder. Start slow—gentle movement, walking, and core rehab can make a big difference. “Mommy and me” classes can be a great way to move while connecting with others.

8. Breastfeeding

Breastfeeding requires as much energy as walking several miles a day. Even if you’re mostly sedentary, your body is working hard behind the scenes—make sure you're eating and resting enough.

9. Mental & Emotional Health

Postpartum emotions are complex. From baby blues to postpartum anxiety or depression, mood changes are common and can deeply impact energy. Past trauma may resurface. Support is essential and effective—please don’t hesitate to ask for help.

Ready to Feel Like Yourself Again?

Yes, fatigue is common—but it’s not something you have to live with indefinitely. Your body is resilient, and healing is possible with the right tools and support.

If you're wondering what’s truly behind your fatigue—and what you can do to feel better—I’d love to support you.

I’m offering free 20-minute consultation calls where we can:

Talk through your symptoms and goals
Explore holistic, personalized care options
Create a preliminary plan for healing

👉 Click here to book your free consultation

You deserve to feel strong, clear, and supported in motherhood—and your family deserves the healthiest version of you. I’d be honored to walk that path with you.

Dr. Aerin Sembhi, MD

Board certified Internal Medicine, Integrative Medicine

Founder, Sembhi Integrative | Early Motherhood Wellness

www.drsembhi.com @sembhiintegrative

6204 8th Ave NW Ste B, Seattle, WA 98107

Get to the Root of Postpartum Fatigue