Do you feel like you could sleep for a week? Hilary Pereira has some fantastic tips to help new mums stay energised and upbeat when the going gets tough

Breastfeeding a newborn can leave you feeling sapped of energy, especially in those early days when you're both trying to establish a routine. It may feel as if your baby is almost permanently latched on to you, and your body is no longer your own.

Of course, all the time you are nursing your baby, you'll need to be engaged with her fully, and if she wakes frequently in the night, too, chances are you'll soon feel overwhelmed with exhaustion. This is why it's important that you take every opportunity to recharge your batteries and do all you can to boost your energy levels.

Grab a nap
Although a full night's undisturbed sleep is probably top of your wish list right now, in reality it may be a few months off yet. Even if you express some of your breastmilk so that your partner can take over some of the night feeds, you're still likely to wake up as soon as your baby stirs, whimpers or cries. Don't be tempted to use the time when your baby has daytime sleeps to catch up on chores or try to rustle up a tasty dinner. You can't expect to turn into Superwoman and carry on just as you did before you took on your new full-time job of motherhood.

Take the opportunity to grab some rest, however fleeting, while your baby is asleep. There's no need to worry that some harm could come to her if you're not on 24-hour watch. Just as you'll almost certainly wake for her when she needs you in the night, the same is true during the day, should you manage to drop off. Even if you don't hear her immediately, you can be very sure that she'll exercise those lungs sufficiently to make her feelings felt soon enough!

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.

Take up all offers of help
It might seem like more trouble than its worth to hand over the reins to someone else when you're trying to get into a routine with your baby, but do accept all offers of help to give yourself a break.

If a friend or family member offers to look after the baby when what you really need is a hand with the ironing, for instance, then say so. Get a neighbour to pick up a few groceries for you; ask your partner to take the baby out for a drive while you relax with a favourite TV programme; work out a lying-in rota with your partner for weekends. Above all, let a little dust gather rather than sacrifice any precious resting time, at least for the first six weeks or so. Being a new mum is a full-time, 24-hour, unpaid job. Is it really reasonable to try to take on anything more other than rest, rest and more rest?