Postpartum Self-Care: Making Time for Yourself as a New Mom
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I see you, mama—awake at 2am, baby on your chest, coffee in the microwave for the fourth time. You’re barely hanging on, wondering if you’ll ever feel like yourself again. I remember being right where you are. I have twins, and there were days I couldn’t even remember if I’d brushed my teeth, let alone taken a moment for myself.
And yet, something I had to learn the hard way: self-care isn’t selfish. It’s survival.
I used to think self-care meant bubble baths and long solo walks (lol). But back then? Self-care was using the bathroom alone. It was reheating leftovers and sitting down to eat without holding someone. It was texting a friend just to say, “I’m not okay today.” Tiny moments of reconnection, of remembering I still matter, too.
So here’s a gentle, shame-free guide to help you carve out care for you, even in the messiness of new motherhood.
Postpartum Self-Care: What Real Self-Care Looks Like After A Baby
1. Redefine Self-Care in the Newborn Season
Let go of the Pinterest version. Right now, self-care might be:
- Taking three deep breaths during cluster feeds
- Sitting in the sunshine for five minutes ☀️
- Letting someone else hold the baby while you shower
- Finishing your coffee warm (miracle!) ☕
It’s not about checking boxes—it’s about reclaiming tiny slivers of peace.
2. Sleep Is a Healing Act (Not a Luxury)
I know it sounds impossible. But even 20 minutes of rest can reset your nervous system.
- Nap when the baby naps (ignore the dishes!)
- Let your partner or mom take a shift
- Side-lying breastfeeding? Game changer.
Your body is healing. Sleep is part of that process. Prioritize it like you would your baby’s naps.
3. Eat Like You Matter (Because You Do)
You can’t pour from an empty cup—or run on crackers and adrenaline...I tried (lol).
- Make yourself a plate when you feed your baby
- Keep snack baskets in your nursing corner
- Drink water every time you nurse
When I created Bloom & Heal's nursing bra, it was easier for me to nurse hands-free while sneakily scarfing toast with peanut butter. Nourishing yourself is the first step toward feeling like you again.
4. Accept Help Like the Queen You Are 👑
Let people help. Let them fold the laundry wrong. Let them hold the baby while you just breathe.
- Say yes when help is offered
- Ask a friend to drop off freezer meals
- Join an online mom group—even if you just lurk at first
There’s no gold medal for doing it all alone. Let your village love on you.
5. Move Your Body (No Pressure)
This isn’t about “getting your body back.” It’s about coming home to it.
- Stretch for five minutes while the baby kicks
- Slow stroller walks outside
- Dance in your kitchen (bonus: the baby likes the motion!)
Movement lifts mood. Even if it’s gentle, even if it’s messy. Just move when it feels good.
6. Find One Spark of Joy Per Day
You’re still you underneath the spit-up and sleep loss.
- Read a page of your old favorite book
- Journal one sentence about how you’re feeling
- Play a song that reminds you of who you were before motherhood—and who you still are
You don’t need an hour. You need a moment. One tiny thread to help you feel woven back into yourself.
7. Drop the Guilt, Mama. Please.
This one is the hardest—and the most important.
You are allowed to care for yourself. You are supposed to.
You matter. Your needs matter. Your joy matters.
When you care for you, you show your baby what it means to be human, to have boundaries, to value wholeness. You teach them that mama is a person too.
🌼 A Note From A Mom Still Learning About Self-Care
You’re not just a mom.
You’re a whole, worthy, exhausted, incredible woman.
And you deserve to feel held, not just by your baby—but by yourself, too.
Take five minutes today and do one small thing just for you. I’ll be right here, cheering you on through every messy, beautiful minute of it. 💗
FAQs
Q: How do I find time for postpartum self-care with a newborn?
A: Start with micro-moments—5 minutes to breathe, stretch, or sip water. Ask for help. Create small rituals like a warm shower or a solo coffee. You deserve this time.
Q: Is it normal to feel guilty for wanting alone time after having a baby?
A: Yes—and no. It’s common, but it’s not necessary. Wanting time for yourself isn’t selfish—it’s a sign you’re human. A recharged mom is a better mom.
Q: What are easy self-care ideas for breastfeeding moms?
A: Keep a self-care basket near your nursing station: snacks, water, lip balm, a book, or your journal. Listen to a podcast or do some gentle stretches while feeding.
Q: Does lack of sleep really affect postpartum mental health?
A: Absolutely. Sleep deprivation can worsen anxiety, depression, and emotional regulation. Prioritize rest like your recovery depends on it—because it does. Check out the post on How to Get Better Sleep As A Breastfeeding Mom.
Q: Can postpartum self-care improve my milk supply?
A: Indirectly, yes. Eating well, staying hydrated, resting, and reducing stress all support milk production. A nourished mom = a nourished baby.
Q: What if I still don’t feel like myself after weeks of self-care?
A: That’s okay—and it’s common. You’re still healing. If the fog doesn’t lift or you’re struggling emotionally, reach out to your OB or a therapist. You deserve support.
