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Parents and parents to be

Caring For Yourself After Baby

Taking care of yourself will help you to get a good start at becoming a new parent.

Have realistic goals. In the first few weeks you may only sleep for 2 to 4 hours at a time, and you will feel tired

Sleep or rest when your baby sleeps

Go to bed a little earlier than usual and sleep in later than usual

Having a bedtime routine for yourself helps your mind and body wind down

Find ways to relax and rest your body and mind, even if you can’t sleep

Have a welcoming sleep environment that is dark, quiet, comfortable, cool and free from electronics

Follow Canada's Food Guide

Find simple and healthy meals to enjoy

Bring a healthy snack when you are on the run

Make meals in advance and freeze some servings for later

Accept help for grocery shopping and prepared meals

Talk to your health care provider about taking multivitamins after the birth of your baby

Unless there are medical restrictions, be active starting with light activity (e.g. gentle walking, pelvic floor muscle training). Once surgical incisions or perineal tears have healed and there is no increase in vaginal bleeding associated with physical activity, gradually progress to 120 minutes/week of moderate to vigorous physical activity (e.g. brisk walking, cycling) spread over 4 or more days of the week. Those with contraindications may continue with usual daily activities but should speak with a health care provider before beginning or continuing moderate to vigorous physical activity
Perform pelvic floor muscle training daily – instructions on proper technique from a pelvic floor physiotherapist may help to obtain optimal benefit

Review:

Get Active Questionnaire for Postpartum (PDF 125 KB) English / Francais

Say yes to help from family and friends

Limit guests until you feel well rested

Limit the amount of housework you expect to get done and share tasks

Keep it simple

Make time to go outdoors

Do things that you enjoy or help you relax such as reading, taking a bath, talking with friends, walking, yoga, deep breathing

If you have a partner, your relationship may change after your baby is born. If it is your first baby, you will be changing from being a couple to becoming a family

Sometimes it is difficult to find time for each other

Be aware and sensitive to each other's feelings. Be extra patient with one another and take care of each other

Try to talk about things other than the baby

Share your feelings about having sex again. Keep in mind there are many things that influence when you will feel ready to have sex again, including feeling tired, experiencing pain, changing hormones, responding to your baby's needs, and your overall well-being. Until you are ready to have sex again, there are many other ways to connect

If you are having trouble resolving conflict, there are programs and services available in your community to help

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