Yes, breastfeeding significantly drains energy due to the intense physical work of milk production (burning 300-500+ extra calories daily), hormonal shifts (prolactin), sleep disruption from frequent feeds, and the mental/emotional load of constant care, all leading to what's known as postpartum fatigue. It's a demanding biological process that requires substantial fuel and recovery, making exhaustion a very real part of the experience, especially early on.
Prolactin and oxytocin are two hormones that have everything to do with breastfeeding because they contribute to your milk production and letdown reflex. But you'll notice that these hormones do more than just produce your milk. They might make you feel relaxed while breastfeeding — which can lead to drowsiness.
For breastfeeding, an average of 250-500 extra calories needs to be added to your basal metabolic rate when determining a daily caloric goal. The basal metabolic rate is the amount of energy expended per day for basic bodily functions (like your heart beating and digestion).
Lactation mobilizes about 500 kcal per day, roughly equivalent to 45 minutes of running at a 6 mile-per-hour pace.
Common breastfeeding problems
The "4-4-4 rule" for breast milk is a simple storage guideline: fresh milk is good for 4 hours at room temperature (up to 77°F/25°C), for 4 days in the refrigerator (39°F/4°C or colder), and up to 4-6 months (or longer) in a standard freezer (0°F/-18°C). It's a handy mnemonic, though some organizations like the CDC recommend up to 6 months in the freezer and the AAP up to 9 months, with deeper freezers offering even longer storage.
Breastfeeding can burn between 300-500 calories per day. Why does this happen? A woman's breast milk is composed of vitamins that will help the baby grow. A woman's body does not normally produce some of these vitamins, meaning the body has to work harder to handle the demand.
Rule #2: The Breast Milk Storage Guidelines.
The 4-4-4 Rule. Or the 6-6-6 rule. Basically, breast milk is good at room temperature for 4 or 6 hours, in the refrigerator for 4 or 6 days, and in the freezer for 4 or 6 or 12 months. Different professional organizations have varying recommendations.
Energy Tips for Breastfeeding Moms
The 30-30-30 pumping method is a power pumping technique to increase milk supply by mimicking cluster feeding: pump for 30 minutes, rest for 30 minutes, then pump for another 30 minutes, totaling a 90-minute session designed to signal your body to make more milk. It's a demanding but effective strategy for building supply, often done once daily, focusing on frequent milk removal to boost demand, with consistency and patience key for results.
The hardest months of breastfeeding are generally the first few weeks/months (newborn stage) due to latch issues, constant feeding, and sleep deprivation, and a challenging period around 3-6 months when babies become more distractible and fussy due to developmental leaps (growth spurts, wonder weeks). The first month is a steep learning curve as you establish supply, while the 3-6 month "crisis" involves big developmental changes that can make nursing seem difficult again, often linked to growth spurts and increased awareness, but these phases usually pass as you both learn and adapt.
After weaning, the nonpregnant women reported a significant decrease in fatigue, improvement in mood, and an increase in sexual activity, sexual feelings, and frequency of coitus.
Fluid intake recommendations
It's true, if you are thirsty, you are already dehydrated. Signs of dehydration: fatigue, headaches, low mood, constipation, dry lips, muscle cramps.
Common breastfeeding challenges include:
Postpartum fatigue is a common experience for many new mothers and can last anywhere from a few weeks to several months. The duration and severity of postpartum fatigue can vary depending on factors such as the mother's physical health, sleep patterns, support system, and individual circumstances.
Vitamin B6 and iron support healthy energy release, while folic acid and B12 help ease that deep tiredness so many new mums feel. Calcium and vitamin D support your bones while zinc and iron lend a hand to your immune system during this vulnerable time.
Even if breastfeeding is going smoothly, the process itself can leave you wiped out for various reasons. Prolactin (the hormone that helps produce milk) can also bring on a sense of calm or sleepiness, especially during those early feedings.
The "4-4-4 rule" for breast milk is a simple storage guideline: fresh milk is good for 4 hours at room temperature (up to 77°F/25°C), for 4 days in the refrigerator (39°F/4°C or colder), and up to 4-6 months (or longer) in a standard freezer (0°F/-18°C). It's a handy mnemonic, though some organizations like the CDC recommend up to 6 months in the freezer and the AAP up to 9 months, with deeper freezers offering even longer storage.
Producing breast milk consumes 25-30% of the body's energy; the brain only uses 20% by comparison. On average, babies remove 67% of the breast milk mama has available – baby eats until they are full, a breast is never truly empty.
The American Academy of Pediatrics and the World Health Organization recommend continued breastfeeding along with introducing appropriate complementary foods for up to 2 years or longer.
This routine should be based on the baby's nursing schedule, and mothers should aim to pump around the same time every day. For example, if the baby usually nurses every two hours, the mother can pump once a day after the first morning feeding. This will help build up a supply of milk without causing an oversupply.
The 'golden hour' is a term used to describe the first hour after birth. This is a crucial time when mother and baby share their first intimate moments, initiating a bond that is not only emotional but also has significant health benefits. It is during this hour that the first breastfeeding usually occurs.
It is particularly important that you express at least once during the night. This is because the levels of the hormone prolactin, which drives milk production, are higher overnight. Prolactin levels seem to be highest between 2-6am.
Frequently cited problems with breastfeeding include sore nipples, engorged breasts, mastitis, leaking milk, pain, and failure to latch on by the infant. Women who encounter these problems early on are less likely to continue to breastfeed unless they get professional assistance.
Coco Austin defended her choice to breastfeed her and husband Ice-T's daughter Chanel, now 9, until she was 6 years old, saying it was an opportunity to bond.