Energise yourself

Some companies encourage staff to have a 20-minute 'power nap' at some point during the working day, as research has proven that this can make staff more effective than allowing them to work through their flagging energy levels.

During the day, this is the optimum amount of time for a nap. Any more and you're in danger of slipping into deep sleep, from which you'll wake up feeling more tired than ever; any less and it won't be enough to refresh you. So one or two 20-minute naps a day should help you to carry on until someone else can take over the babycare and you can get some proper rest.

Eat to boost energy levels
The best way to eat when you're breastfeeding is to have lots of mini meals throughout the day. Not only are they quick and easy to prepare, they'll keep your energy levels topped up by keeping your blood-sugar levels steady. Foods with a low glycaemic index (GI) will keep you satisfied for longer as they convert to glucose more slowly than others, so choose things like wholemeal or wholegrain breads, brown or red rice, wholemeal pasta, thick vegetable soups, cruciferous veg like broccoli and cauliflower and iron-rich leaves like spinach or curly kale. Berries are also a good choice. Here are a few ideas for meals in minutes:

• Spread a toasted wholemeal muffin with a thick layer of humous and top with sliced tomato.
• Microwave a sachet of basmati or wild rice and mix with a small tin of tuna, half a small jar of tomato-based pasta sauce and some steamed or microwaved broccoli florets. Heat through before eating.
• Stuff a grilled wholemeal pitta bread with feta cheese, a few olives and some raw spinach leaves.
• Serve a handful of mixed berries (the more colourful a combination the better they are for you) with two tablespoons of live bio yogurt and a sprinkling of sunflower or pumpkin seeds.
• Steam or microwave a fillet of oily fish (although don't eat more than two portions per week when breastfeeding) and serve with instant noodles and steamed veg.
• Stock up on rough oatcakes and keep a supply of chopped raw veg (broccoli and cauliflower florets, carrot sticks, spring onions), and a tasty low-fat dip of your choice in the fridge for snacking on.