New Parents Self-Care Guide
New Parents
Welcome to our New Parents Self-Care Guide.
One of the scariest things as a new parent is when everyone returns back to work. You are still recovering from having your baby, you are learning on the job which can be a bit overwhelming at times and I expect you a bit sleep deprived too.
Don’t get us wrong having a baby is amazing, but it can also be utterly exhausting and isolating at times which is why we have written out ‘New Parents Self-Care Guide’.
Our ‘New parents self-care guide’ hopes to inspire you to help take care of yourself as well.
The first two weeks after you have had your baby is filled with health visitor and hospital appointments. You are also likely to be inundated with visitors from family and friends. Getting to grips with feeding your baby can be a learning curve in its own; some people can find it a breeze and other may face a few challenges.
All that and you are still recovering from the birth of your baby. It can feel a bit non-stop and intense.
But in the blink of an eye everyone has returned back to normality. Your other half is back to work and your family and friends are busy. You have this beautiful baby that requires your 24/7 attention.
Here are our tips fto help those first few weeks slightly easier as a new parent:
Rest When You Can
New Parents Self-Care Guide
First vital ‘New Parents Self-Care tip’ is to rest when you can!
Did you know that on average new parents lose out on 350 hours of sleep in the first year? That’s just insane to look at isn’t it?! …. and that does not include the effects of interrupted sleep or reducing the chances of a deep sleep, R.E.M.
Sleep is so important to both your physical and mental health. Babies have no concept of day and night and their Circadian rhythm begins to form around 3-4 months old. This means your baby’s sleep pattern can be very irregular.
When your baby is born it will go through periods of cluster feeding which can be draining and exhausting. Babies tend to wake every 2-4 hours. This is so important as waking through the night helps your baby’s survival and helps to reduce the chances of Sudden Infant Death Syndrome (SIDS), read more here.
As adults and new parents we can set high and unrealistic expectations for our babies, such as sleeping through the night. It can be so easy to compare our babies to others and it can make us feel a little disheartened (especially when we are trying to function on very little reserves).
It is perfectly normal and healthy for babies to wake at night! It is natural, healthy and even increases safety!
The gentle sleep book by Sarah Ogwell-Smith is certainly worth a read.
How to cope with a lack of sleep as a new parent
New Parents Self-Care Guide
Naps can improve alertness, enhance concentration, improve your mood and they can make you feel more refreshed.
But it is recommend not to nap for longer than 20 minutes. Why? Well after 30-60 minutes you will start to enter the deeper stages of sleep and your brain waves slow down which can make you feel all groggy when you wake up. By keeping your nap to 20 minutes makes sure that you don’t enter the stage 3 sleep cycle.
Coffee before a nap? It takes 20-30 minutes for caffeine to kick in. Have a nap and wake up feeling a lot more energised. Google will be your friend with this one as there are lots of great articles about coffee naps.
If you are new parent and breastfeeding please take the time to read this from kellymom.
Not keen on naps?
An early bed time it is! Don’t get caught up watching the TV, Netflix or Amazon.
Yes we know it is too easy to lounge on the sofa like a zombie needing a bit of you time, but get yourself to bed, your body and mind will thank you for it! It’s one of those New Parents Self-Care that you might not like, but you might really need to do!
If you can’t be strict about it, get your partner to encourage you to go and get an early night. Try to avoid stimulants before going to bed which include caffeine, sugar and chocolate and technology.
Create a route in that becomes your bedtime ritual...
New Parents Self-Care Guide
Set an alarm so that you stop doing any tasks such as washing up, ironing or any other household tasks.
Try and switch off away from technology. Let your mind and body power down before sleep.
Listen to some relaxing music or a short meditation before you go to sleep. Take the time to make 10 minutes to read a couple pages of a book. Allow your body the time to switch off before going to sleep.
Making sure that you go to bed early is vital for your own sanity and a vital New Parents Self-Care tip.
Join Local Baby Classes
New Parents Self-Care Guide
As a new parent there is so much on offer in terms of baby classes. It is also a great way to bond with your baby, meet other parents and try something new. Have a google, ask local parents and go and try.
New Parent baby class idea:
- Baby yoga
- Baby swimming classes
(totally worth the investment if you go with a reputable company/individual) - Postnatal classes
- Local baby music classes
See what’s going on at your local library as they usually hold free events such as bounce and rhyme. - Baby’s sensory classes.
Go seek Breastfeeding Support
New Parents Self-Care Guide
To some it comes as second nature and to others it might not come naturally at all.
Whilst there are funding cuts to children services there are generally groups run by breast feeding support volunteers. There are fantastic groups that are so supportive at helping you on your breastfeeding journey and supportive in New Parents Self-Care.
Breastfeeding rates in the UK are some of the lowest in the world. It is likely that you may not know anyone else breastfeeding and going to these groups just to meet other women who are breastfeeding is so beneficial. They can support you in your journey and they can bring a lot of reassurance when you maybe struggling.
Check out your local sling library
New Parents Self-Care Guide
We love baby carrying and slings soooo much. Sling libraries are wonderful places with a wide variety of slings to try before you buy. You can feel what is most comfortable/best fit for you and your baby.
You may even come across a type that you haven’t heard of before. There is nothing quite like having your baby tucked up fast asleep on you.
Why is this a New Parents Self-Care tip? Because not only is it a highly convenient way of taking your baby out and about but it is also a great way to bond with your baby.
Please note that this post does not give medical advice and is just thoughts and suggestions. Should you need further support please contact your doctor. There are no affiliate links in this post – just links of our personal recommendations.
