I am sure you have heard all the warnings about how tired you will be with a newborn baby. You have probably had a few people make jokes about how you won’t sleep until they are 18! As funny as they think they are, these tidbits of wisdom are certainly not helpful as you anticipate life with your new baby.
Although it is true - life with a newborn can be tiring - there are definitely ways to prepare so you are sure to minimize the exhaustion. We are big believers in setting yourself up for success and putting everything in place that will have the biggest impact on maintaining your energy and confidence as you navigate your new world with a new baby.
Here are a few of our most effective tips on avoiding exhaustion with a newborn:
Make a plan for meals in advance. You will find food is one of the most time-draining events that you will not have the energy for. However, the reality is that you will continue to be hungry, even with a new baby. Having prepared meals ready to go before you have your baby will be one of the biggest helps. Another option is arranging for others to provide meals in the first week or two if that is an option for you. Others will save money for spending a little extra on a meal delivery service. Even better is if you can utilize all three of these suggestions to maximize your benefit and effectiveness.
Make a plan for sleep strategies. Finding creative ways to catch up on some of your sleep can make all the difference. Some methods can include spelling off sleep with your partner or, in other words, taking shifts. This can give you each a longer sleep cycle individually, instead of both of you being half awake the entire time.
You may have family that you can bring in to watch the baby while you have a nap. It is amazing how a nap can reset your sleep needs and give you a boost to carry on caring for your newborn.
Some will save and hire a postpartum doula. The support of a doula can provide you with naps or even overnight support to reset your sleep needs as well. As a bonus, they do so much more, so they can take other things off your plate so you can have more time to sleep.
Prioritize self-care. The saying “you can’t take care of others until you take care of yourself” stands true. You will find you will have more energy both physically, mentally, and emotionally if you take even a little time for yourself everyday. So make time for some self care. Some options can be to take a bath, go for a walk, listen to some music, go for a massage, or read a book. It doesn't have to be anything elaborate, but it will make a massive difference in how you feel.
Build a team of support. Take the time to think of others who would be able and willing to help you out in various ways. Don’t be shy about asking for this support! You just had a baby, you deserve it! Think of things you would find helpful getting support with and then think of who in your life can assist you. Maybe one of your parents is in town who can help with housework. Maybe your friends can pick up your grocery order or take some returns to the store. Maybe your neighbor can put some things in a crock pot for dinner.
Get creative and you will find that your to-do list just got significantly shorter.
Get outside. Fresh air is a medicine we often forget about. Just a few minutes walking outside can make a big difference in the way you feel. You can also use this to check your self-care, connect with your partner, or meet up with other new parent friends. There are so many benefits for getting outside that improves your physical, mental, and emotional health. Another bonus is a little fresh air for your baby often helps them sleep better. So, it is a win for everyone.
Implementing some or all these suggestions can play a big role in minimizing the exhaustion you can feel having a newborn. The benefits of feeling rested are more than just feeling more energy, it will also improve your mood, your concentration, your patience, your communication, and your decision-making skills. So, prioritizing ways to eliminate your exhaustion improves your whole experience.
Good luck to all the new parents out there!
Sharon is a certified doula and childbirth educator with 23 years of experience and has supported over 1,500 Calgary and area families on their parenthood journey. She is also the owner of Calgary Birth Essentials, which offers private and small group prenatal classes, birth and postpartum doula support, and breastfeeding and early parenting education. For more information, email This email address is being protected from spambots. You need JavaScript enabled to view it. or visit calgarybirthessentials.com.
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