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A seasoned midwife and doula team, with a collective 30 years of experience supporting countless women through pregnancy, birth, and the postpartum period, share their top self-care tips for new mums navigating the “fourth trimester.” They also lead pre and postnatal workshops, operate a maternity gift box company, and have recently authored The Little Book of Self-Care for New Mums.
First Week in Bed, Second on the Sofa
Rest is vital for new mums, aiding in healing and preparing for the demands of caring for and feeding a newborn. While 40-day rest traditions exist in some cultures, this duo advises new mums to aim for one week in bed, followed by a week on the sofa. Seeking help from family and friends for meals, sibling care, and household chores can make this feasible.
In the first week, mums should prioritize sleep, nourishment, and skin-to-skin contact with their babies, allowing the body to recover. Limiting visitors during this period also provides a more restful environment. By the second week, moving to the sofa offers fresh air and a slight change in scenery while continuing to rest.
If family support is unavailable, consider hiring a postnatal doula for assistance. Regardless of the birthing experience, the emotional and physical adjustments can bring moments of fragility. Hormonal changes, especially around the third or fourth day postpartum, often lead to tearfulness, emphasizing the need for extra self-care and TLC.
Mood Management and Support
It’s normal for new mums to experience mood shifts due to hormonal changes and exhaustion. However, if emotions interfere with daily functioning, seeking additional support is recommended. No new mother should feel she has to handle everything alone.
Nighttime Comforts
Keeping the lights dim during nighttime feeds helps both mum and baby return to sleep quickly. Preparing a flask of tea and snacks by the bedside can soothe hunger and aid in settling back into rest. Due to postnatal hormone fluctuations, night sweats are common, so having a change of clothes nearby can help maintain comfort.
Setting Boundaries for Visitors
New mums benefit from prioritizing rest and bonding with their baby, so gently setting expectations with friends and family about visits can be beneficial. Scheduling visits after a partner returns to work can offer a valuable social break when needed. Supporters often appreciate knowing they can contribute when the timing is right.
Coping with Baby’s Cries
Although it’s instinctive to respond to a baby’s cries, the high-pitched sounds can increase cortisol levels, adding stress for the mother. Wearing earplugs can soften the sound, helping mums stay calm while providing comfort to their baby.
“Freedom Friday” – Time for Self-Reflection
Adjusting to the role of motherhood can bring challenges around identity and routine. Taking a small weekly break, like “Freedom Friday,” can provide much-needed personal time, allowing new mums to reconnect with themselves and return to their baby refreshed and renewed.
