Creating a Postpartum Sanctuary: Nurturing Yourself After Birth

Welcoming a new baby into your life is a beautiful experience like no other, but it also comes with its challenges, especially during the first few weeks. These early days can honestly feel like a blur. Sleep deprivation, pain and discomfort while healing and learning to breastfeed, physical restrictions, and mental exhaustion are just a few of the challenges we face in the early days of postpartum.

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One of my absolute favourite parts of the early postpartum days were the days and nights spent in my bedroom. Cozy blankets and pillows, all the snacks I needed, my beautiful salt lamp - these all made me feel like I was in a cozy and safe little space with my baby. I ate meals in there, breastfed, slept (a bit), chatted with friends, and watched TV with my husband while my baby slept in my arms. It was heaven. And as a new parent, it's crucial to prioritize self-care and create a nurturing environment where you can heal, rest, and bond with your newborn.

There are a few key things you can do before your baby arrives to prepare for this transition:

• Prepare your bedroom sanctuary: You'll likely be spending most of your time in bed in the first few weeks. Your doctor or midwife will encourage you to get as much rest as you possibly can, and trust me when I say - your body will thank you for this. Because you'll be spending so much time in your bedroom, spend some time before the baby comes and declutter the space. If you're physically able, clean the space, or hire someone to do so - dust, vacuum, change the bedding, diffuse essential oils like peppermint, lemon, lavender, chamomile, etc. Invest in some blackout curtains to optimize your sleep. Clear out clutter and create a calming ambiance with soft lighting like a himalayan salt lamp (which gives off warming red light). Once the baby comes, I'd advise against candles and essential oils for at least three months, so a salt lamp is a great way to get the calming ambience without the candles.

• Prioritize Comfort: You don't need to invest in a ton of furniture here, but a few key things will help make you more comfortable. Have a few pillows ready for making breastfeeding a bit easier - you can purchase a crescent shaped pregnancy/nursing pillow for this if your budget allows, but honestly - throw pillows will work fine too. If your bed is tall, have a step stool ready to go for helping you in and out of bed (particularly helpful for after a ceasarean!). If budget allows, invest in some comfortable, breathable bedding and a new, supportive pillow. These are items you could add to your baby registry. Have a heating pad nearby, consider a weighted blanket (not to be used if you are co-sleeping of course) - anything else that will make you more comfortable.

• Stock Up on Essentials: Make sure you have all the essentials you'll need for postpartum recovery within easy reach. Beside my bed, I had a bedside-table full of essentials that I wanted within easy reach including snacks, my breast pump and charger, nipple cream, and bottles of water. Stock up on these things before the baby comes or have your partner/friend/family member/doula run out to the store afterward to get them for you. Healthy snacks, herbal teas (including mother's milk tea, if you plan to breastfeed) and electrolytes are also a great idea. Having everything you need nearby will save you time and energy, allowing you to focus on self-care and bonding with your baby.

• Create a Relaxing Atmosphere: Surround yourself with elements that promote relaxation and well-being. Although I wouldn't recommend essential oils, candles or incense around a newborn, you could spray a hydrosol on your bedding - lavender or chamomile would be great scents to promote relaxation and to calm the nervous system. You can purchase hydrosols online (message me for links) or at most health food stores. Incorporate elements of nature in your sanctuary with a potted plant or fresh flowers to bring a sense of tranquility indoors.

• Establish Boundaries: Set clear boundaries with friends and family members to ensure you have the time and space you need to rest and recover. Communicate your needs openly and don't hesitate to ask for help when you need it. One thing I wished I had done differently in the first few weeks of postpartum was asking for help. I wish I had taken up a few offers that my family members had given to come over and tidy my house, cook for me, etc. If you really want no visitors (which is completely acceptable), consider implementing a "no visitors" policy for the first few weeks to allow yourself time to bond with your baby and adjust to your new role as a parent. A few of my friends came by and simply dropped off food at my doorstep, which was so appreciated.

• Practice Self-Care: Make self-care a priority during the postpartum period by carving out time for activities that nourish your body, mind, and soul. It can feel next to impossible to do this, especially if you are primarily breastfeeding and co-sleeping with your baby, but work with your partner/friend/family member/postpartum doula to allow at least 30 minutes to yourself to take a hot shower. Everyone says "sleep when the baby sleeps" - which isn't always possible, but DO IT IF YOU CAN. Force yourself to take at least one nap per day, which will help make the nights easier. In bed, you can practice gentle yoga or meditation, journal, chat with friends on your phone, and watch your favourite shows. Remember, taking care of yourself is essential for your overall well-being and your ability to care for your baby. It will make these weeks much easier if you at least take a hot shower every day and do one other activity that brings you joy (other than caring for your baby).
  

Creating a postpartum sanctuary is about more than just creating a physical space—it's about nurturing yourself on a deeper level and honouring the profound journey of motherhood. This is one of the best excuses we have to be in bed for weeks at a time. Your body and mind will need this rest, desperately.

By prioritizing self-care and surrounding yourself with love and support (even if from afar), you can navigate the postpartum period with grace and resilience.

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