Bringing a baby into the world is one of the most amazing things you’ll ever do.
Also... it's exhausting!
If you have a newborn at home, you probably feel like your whole life revolves around your baby. And here's the thing: it does and yet you need to take care of yourself, too. When you feel good, you’re better able to take care of your baby. It can be challenging to carve out space for yourself, especially during those early days.
Here are some simple ways to take care of yourself after baby arrives.
How to Take Care of Yourself with a New Baby
1. Sleep Whenever You Can
I know, you’ve heard it a million times: “Sleep when the baby sleeps.” But truly, try to rest whenever you can. You’re recovering from birth, and sleep is so important. If naps aren’t happening, even just lying down for a few minutes can help. If someone offers to hold the baby, let them.
If you’re breastfeeding, use restorative feeding positions like Laid-back and side-lying positions. Moms tend to love these positions, especially side-lying where napping while feeding is an option. Babies also tend to feed better in these positions, easing some stress during those early days when breastfeeding is just getting going.
Supervised naps with your baby can be a wonderful option, too. Ask your partner or trusted caregiver to watch over you while you curl up next to baby for a nap.
And for safe sleep practices, check out the Safe Sleep 7 guidelines. It’s essential to know how to keep your baby safe while you rest.
Tip: Set up a cozy, quiet spot at home where you can rest whenever you get a chance.
2. Eat Well
Your body has been through a lot, and it needs good food to recover. Eating healthy meals will help you feel more energized and keep your mood steady. If cooking feels like too much right now, don’t hesitate to ask for help from family or friends.
To make it easier for new moms to eat, partners or postpartum doulas can prepare meals ahead of time. They can place a plate of food in the fridge that’s ready to eat with one hand, so you can enjoy it while holding the baby. Easy snacks, like a bowl of grapes, cherry tomatoes, or bowls of trail mix, can also be placed in areas where you usually breastfeed or nap. Keeping a straw water bottle handy in those spots can help you stay hydrated without having to get up too often.
Quick tip: Stock your freezer with meals before baby arrives, so you have easy, nutritious options on hand.
3. Drink Lots of Water
Drinking enough water is important, especially if you’re breastfeeding. It helps you stay hydrated and keeps your energy levels up. Keep a strawed water bottle close by and take sips throughout the day. It’s an easy thing to forget when you’re busy, but staying hydrated makes a big difference in how you feel.
Pro tip: Keep a strawed water bottle in the rooms where you spend the most time so it’s always handy.
4. Take Care of Your Mental Health
Postpartum hormones can make you feel all kinds of emotions—happy one minute and overwhelmed the next. Be gentle with yourself. If you’re feeling down or anxious, reach out to someone you trust, whether it’s a friend, family member, or therapist. No one is meant to go through this alone.
Reminder: It’s okay to ask for help if you’re struggling emotionally. You’re not alone.
5. Move Your Body Gently
After your doctor gives you the all-clear, try adding some light movement into your day. Going for short walks, stretching, or doing gentle yoga can help you feel more grounded and less stressed. If possible, consider leaving the baby with your partner or a trusted support person and take a solo walk around the block. It’s a great way to get fresh air and clear your mind, even if it’s just for a few minutes.
Idea: Enjoying a solo walk around the block can help you recharge and feel a little more like yourself again.
6. Let Others Help You
One of the best forms of self-care is saying "yes" to help. Whether it’s a friend offering to drop off a meal or a family member holding the baby while you nap, take them up on it! You don’t have to do everything on your own. Postpartum doulas are also great for extra support if you need it.
Key reminder: Letting others help you is not a sign of weakness.
7. Make Time for You
It’s easy to feel like you’re losing yourself in the chaos of motherhood, but finding little moments for yourself is important. Whether it’s reading a few pages of a book, enjoying a cup of coffee, or listening to your favorite music, these small moments can make a huge difference in how you feel. You are still you, and it’s good to reconnect with yourself.
Tip: Try to carve out 10 minutes a day just for yourself. It can make a difference.
8. Turn Pumping into "Me Time"
If you’re pumping, every session doesn’t have to feel like a chore. One mom told me that the time she spends pumping in the evening has actually become her "me time." While her partner takes care of the baby, she sets herself up in a cozy spot with some yummy snacks and watches an episode of her favorite show. It’s a great way to make pumping feel like a little break instead of just another task.
Tip: If you’re pumping, use some of that time to relax and do something you enjoy—it can be a small moment to recharge.
Conclusion
Taking care of yourself after having a baby is not selfish—it’s necessary. By getting rest, eating well, and finding small moments of peace, you’ll feel better and be ready to take on the challenges of new motherhood. You’re doing an amazing job, and you deserve every moment of care.
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