Life after birth can be a very exciting time! You have welcomed your new baby into the world and are ready to start your journey as a family. As you enter this time of change, you will notice that your body and emotions are changing too. These changes can be scary and new, but there are things you can do to take care of yourself. Remember that you cannot take care of your new baby if you do not take care of yourself first. When you take care of your body and your emotions, you will be able to better care for your baby.

You can take care of yourself in different ways. Check out the following sections to learn more about areas of your life in which you can do so.

Rest

It can be difficult to find time to rest when you have a new baby in the family. There are a few things you can do to maximize the amount of rest that you get.

• The first few weeks after delivery, try to have someone else take care of your other responsibilities like housework and caring for any other children. This will help you focus on feeding the baby and taking care of yourself.
• If someone else takes care of your other responsibilities, it will be easier for you to sleep when the baby sleeps. This will allow you to take short naps throughout the day, helping you to rest up.
• Try to save steps and time by having your baby’s bed near you when you sleep. This will make nighttime feedings easier.
• Do not feel like you must host visitors. When you have a new baby, people like to visit and meet the new little one. If visitors are preventing you from resting, feel free to excuse yourself for a nap or to feed the little one. You can also ask that they help with your other responsibilities if they visit.
• Sometimes it can be relaxing to have a change of scenery. Consider taking a walk around the block to get some fresh air.

How to make sure your infant is safe while your rest:

• If you are struggling to stay awake while holding your baby, place your baby in a safe sleep environment.
• Place your baby in a crib or Pack ‘n Play. Make sure that the mattress is firm and flat. If there is a fitted sheet, it should be a tight fit on the mattress.
• Always place your baby on their back. Check the baby’s surroundings to make sure that there are no objects, such as blankets, pillows, stuffed animals, or toys, near the baby’s face or in their sleep space.
• Dress your baby appropriately for sleep. Keep the room temperature comfortable and use lightweight sleepwear. Do not give your baby a blanket. Instead, put them in a sleep sack or wearable blanket that will not cover their face. This will keep them warm.
• Share a room with your baby but do not share a bed. Place your baby’s crib or bassinet in your room, near where you sleep or rest.

Nutrition

It can be difficult to remember to eat meals and drink water when you are taking care of a new baby. It is important that you stay on top of these things for your health and the health of your baby. Make sure that you are eating, as you need the energy that food provides to recover from birth and feed your baby. Also remember to drink lots of water. Breastfeeding can easily make you dehydrated.

Nutrition Tips for Postpartum

• If friends and family want to come visit and ask how they can support you, you can ask if they would be willing to bring you meals and snacks that are already prepped, so you can focus on your baby.
• If you have a support partner helping you during postpartum, assign them the task of keeping your water bottle filled so you don’t get dehydrated.
• Before birth, stock up your freezer with healthy, frozen foods. Meal prepping by freezing casseroles can be helpful or you can buy frozen groceries. For example, you could buy veggies and chicken breasts for your freezer. For a quick and healthy meal postpartum, just pop them in the oven to cook. You can also buy frozen fruit to toss in the blender for a smoothie.
• If you have a baby shower, consider including food delivery or grocery delivery gift cards on your registry.

Physical Changes

After birth, your body will go through physical changes. Your body just grew a baby for 9 months, so it may take some time for your body to return to its new normal. Some of the pains and discomforts that you feel after birth are normal. However, it is important to keep in touch with your provider about how you are feeling in case something more serious develops. Check this graphic to see if you are having symptoms that you need to tell your provider about immediately.  If you are having minor pains following birth that are not on the graphic, check out this article for what you can do to feel some relief.

Emotional Changes

After birth, you may notice that you feel stronger or different emotions than you normally do. This is normal as your hormone levels are changing and you are adjusting to a new little one in the family. Some mothers experience the “baby blues” following birth. The baby blues only last a couple of weeks but that does not make the emotions any easier to manage. Others experience a more extreme version called postpartum depression. Postpartum depression may need to be treated by a medical professional. If you are concerned that you have postpartum depression, check out this and talk to your doctor.

Differences between “Baby Blues” and Postpartum Depression

• Timeline: The “baby blues” only last a few hours each day. They also should end within 14 days of delivery. Postpartum depression occurs within four weeks to several months after childbirth. It can last a year.
• Symptoms: “Baby blues” may leave you feeling irritable, tired, and sad. Postpartum depression leads to stronger emotions such as aggression, extreme stress, and in some cases feeling detached from your baby.

Support for Dads

Dads need to take care of themselves when a new baby arrives too. They can experience some of the same struggles that moms do following birth, including postpartum depression. To prepare for the arrival of a new baby, the Cleveland Clinic suggests that Dads do ten things. For more resources for dads, visit Postpartum Support International.