Self-care for new moms: Practical tips


Becoming a new mom is truly life-altering, and it comes with a whole set of unique challenges. While the focus tends to be on taking care of the newborn, it's crucial for new moms to also look after themselves through self-care. Self-care can help new moms deal with the physical and emotional changes that come with childbirth and the demands of caring for a baby. However, many new moms struggle to put themselves first because, well, life as a new parent is pretty intense.

In this article, we're going to dive into why self-care is such a big deal for new moms and share some practical tips and tricks to help them prioritize it. By understanding the challenges that new moms face and recognizing the benefits of self-care, they can improve their well-being and be better equipped to care for their little ones. Let's get started!

Understanding the challenges new moms face

To really get how crucial self-care is for new moms, it's important to recognize the specific challenges they face. After giving birth, their bodies go through some major changes, both physically and emotionally, which can make self-care a bit of a struggle.

First off, there's the physical aspect. Pregnancy and childbirth put a lot of strain on the body, and it takes time to bounce back. New moms might deal with discomfort, mobility issues, and shifts in their body shape and weight. These changes can make it tough to focus on things like exercise and eating right.

Then, there's the emotional rollercoaster. Hormonal shifts during and after pregnancy can lead to mood swings, anxiety, and even depression. That's why self-care is so important – it helps manage these emotions and prevent them from escalating into more serious mental health concerns. Let's not forget about the sleep situation. Newborns need round-the-clock attention, which means interrupted sleep for new moms. This lack of shut-eye can make it a real challenge to carve out time for self-care or do things that promote well-being.

And on top of all that, new moms are juggling a whole new routine and a load of responsibilities. Taking care of a newborn is like a full-time gig, and finding time for self-care amidst all the feeding and diaper changes can feel like a puzzle.

Lastly, not having enough support and feeling isolated can be a huge hurdle for new moms. Many don't have family or friends nearby to lend a hand, which can leave them feeling overwhelmed and on their own. This lack of support can make it tough to find the time and space for self-care when they feel like they have to be there for their baby 24/7.

In a nutshell, new moms face a whole bunch of challenges when it comes to looking after themselves. Recognizing these hurdles is a crucial step in helping them figure out where to focus their self-care efforts and finding ways to prioritize their own well-being.

Some self-care tips

1. Prioritizing sleep

As a new mom, getting enough rest and sleep is super important for both your physical and emotional health. But, let's face it, sleep can be hard to come by when you have a new baby. The good news is, there are some things you can do to improve your sleep situation. One way to get more rest is to establish a sleep routine that works for you and your baby. This might mean taking naps when your baby does, going to bed early, or getting some help from your partner, a family member, or a friend during the night.

Creating a sleep-friendly environment can also make a big difference. You can use blackout curtains, a white noise machine, or comfy bedding to make your sleep space more inviting and less distracting. And don't forget to try relaxation techniques like deep breathing or meditation to help calm your mind and prepare for a good night's sleep. All in all, making rest and sleep a priority is key for new moms to stay physically and emotionally healthy.

2. Eating healthy and staying hydrated

Taking care of your nutrition and staying well-hydrated are essential aspects of self-care for new moms. These practices play a vital role in helping new mothers sustain their energy levels, support their physical recovery, and even boost milk production if they're breastfeeding. When it comes to eating right, new moms can focus on maintaining a balanced diet. This includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. It can also be beneficial to opt for smaller, more frequent meals throughout the day to keep energy levels stable and prevent that overly full or uncomfortable feeling.

Staying adequately hydrated is equally important, as dehydration can lead to fatigue, headaches, and dizziness. New moms should aim to drink plenty of water throughout the day. Additionally, they can incorporate other hydrating beverages like coconut water or herbal tea into their routine.

One challenge new moms often encounter with maintaining a healthy diet and hydration is finding the time and energy to prepare nutritious meals and snacks. One solution is to plan ahead by making healthy snacks or cooking larger meals that can be reheated during the week. Alternatively, new moms can explore meal delivery services or ask for assistance from a partner, family member, or friend.

Another aspect to consider for new moms is their specific nutritional needs, especially if they're breastfeeding. Consulting with a healthcare provider or a registered dietitian can provide valuable insights into their unique nutritional requirements and help them make well-informed dietary choices.

In summary, eating well and staying hydrated are fundamental components of self-care for new moms. By giving priority to proper nutrition and hydration, new moms can better maintain their physical and emotional well-being, making it easier to navigate the challenges of caring for a newborn.

3. Get moving

After giving birth, many new moms often experience fatigue and a sense of being overwhelmed. However, incorporating regular exercise into their daily routine can have a positive impact on their energy levels and overall physical and mental well-being. It's also known to help manage stress, boost mood, and encourage healthy sleep patterns.

One excellent choice for expectant mothers looking to stay active during pregnancy is Prenatal Yoga. This gentle exercise emphasizes breathing techniques, stretches, and poses that can alleviate discomfort and promote relaxation.

For new moms seeking low-impact exercises to strengthen their core muscles and improve posture, Pilates is a great option. Pilates classes usually involve controlled movements and exercises targeting the abdominals, back, and hips. If you want to exercise alongside your little one, Mom & Baby Yoga is a wonderful choice. This class combines gentle yoga poses, playful interactions, and movements designed to engage and soothe babies. Mom & Baby Yoga classes provide an opportunity for new moms to bond with their babies while getting the physical activity they need.

In summary, regular exercise can contribute to new moms feeling stronger, more energetic, and better equipped to handle the challenges of caring for a newborn.

4. Relaxation

Here are some simple ways you can bring relaxation into your daily routine at home:

  • Deep Breathing: Start with deep breathing exercises. Take a few minutes throughout the day to focus on inhaling slowly and deeply, then exhaling slowly and completely.
  • Guided Meditations: You can easily access guided meditations online through apps and videos. Find one that resonates with you and set aside a few minutes each day to listen and follow along.
  • Postnatal Yoga: Specifically designed for new moms, postnatal yoga can be a fantastic way to relax and stretch out sore muscles. There are plenty of online videos you can follow along with.
  • Aromatherapy: Use aromatherapy to promote relaxation and reduce stress. Essential oils like lavender and chamomile can be diffused in your space or mixed with a carrier oil for a soothing massage.
  • Warm Bath: Treat yourself to a warm bath with Epsom salts or essential oils. It's a great way to soothe sore muscles and unwind at the end of a long day.
4. Ask for support

Reaching out for support is a crucial aspect of self-care for new moms, and it can really make a difference in your well-being during those early weeks and months after giving birth. One great way to find support is by joining a new moms' group. These groups connect you with other new moms who are going through similar experiences, creating a comforting environment where you can share your feelings and concerns.

Professional help is also an option to consider. Many new moms experience postpartum depression and anxiety, and seeking treatment is a vital step if you're dealing with these symptoms. Don't forget about the importance of leaning on your family and friends. Asking for assistance with chores, errands, or baby care is perfectly okay. Having someone to talk to and share the responsibilities with can significantly impact your emotional well-being.

And if you're looking for specialized support, you might want to explore the Pacify app. It offers access to Doulas and Lactation Consultants who can provide valuable guidance and assistance.

Always remember, seeking help is not a sign of weakness; it's an essential part of taking care of yourself, which in turn, helps you care for your baby better. So, don't hesitate to reach out and prioritize your well-being.


Pacify is your ultimate resource for comprehensive support on your breastfeeding journey. Our certified Lactation Consultants are ready to offer expert guidance and solutions tailored to your unique needs. But that's not all – Pacify now brings you an added advantage with access to skilled Doulas. These experienced professionals can provide valuable insights during pregnancy, childbirth, and postpartum, offering emotional support, evidence-based information, and personalized care. With Pacify, you can tap into the wisdom of both Lactation Consultants and Doulas, ensuring a well-rounded and holistic approach to your parenting experience. Whether it's breastfeeding guidance or doula assistance, Pacify is your trusted partner every step of the way.