How to rest with a newborn baby

After having a baby, sleep is disrupted, days are disrupted, and you may be feeling like this phase will go on forever. I mean, when are you supposed to clean the house, cook dinner, or find some 'me time'? All the emphasis is on getting sleep, and I know that that is a gold standard, but did you know that just simply resting, can be quite effective and help you through these early days.

In many cultures, even in the UK (though this has been replaced by the idea of being able to 'do-it-all'), the typical postpartum period immediately after birth would be to emphasize rest. Mum would be in bed with her immediate family and friends massaging her, bringing her nourishing meals, and taking care of everything else, so mum could focus on baby. Now this may seem like a luxury nowadays. But even if you can manage a week or even a few days in bed, you'll no doubt appreciate it.

In this article, we will be exploring ways that, as a new mum, you can get some rest, and ways you could scatter them into your day.

Lower your standards- of everything.

Yes, really. If we expect the house to be tidy, laundry to be put away, the washing up done, all on top of caring for a newborn baby, and yourself, you'll probably never get any rest. Instead, find that one thing that you cannot stand not being done. That thing where if it isn't done, will play on your mind until it's been completed, do that- or at least make sure someone keeps on top of it for you. Everything else can wait. It's a great practice for life really. Accepting what is and letting go of what doesn't serve you. As your child grows, there will be many times where you just have to accept things are not quite to 'standard'.

Ask for help- even when it's difficult to do so

In this modern world of ours, being independent is highly valued, whereas being dependent on others, isn't. And this is not conducive in the slightest during the postpartum period. It could be great to ask friends to just stick a load of washing on when they come round, or hold baby while you take a nap. You may be pleasantly surprised to how much others are willing to help.

Lay down more

Literally. Lay in bed or even on the sofa if you feel you need a change of scene. Even if you don't fall asleep (though laying down makes it more likely), you are resting your body. You can even feed your baby in a side-lying position, or on your back ( look into feeding positions here).

Listen to a yoga nidra

Whilst you're laying down, listen to a yoga nidra. There are so many benefits of doing a yoga nidra; repair your body, strengthen your immune system, plus many others (check out this easy-to-read e-book from Yoga International on yoga nidra). Just 1 hour of guided meditation equates to 4 hours of sleep. ALl without actually falling asleep. Yoga nidras are very user-friendly, you can't do them wrong. They are simply a guided meditation. In our classes, we have a 20 minute yoga nidra at the end of class, it is everyone's favourite part! You can add a yoga nidra in throughout your day, even for 10 minutes can make a big difference.

Breathe to rest with your newborn

I'm sure you'll agree that you'll be breathing all the time, but being aware of how you are breathing can make a difference to how you feel. When we're in a state of overwhelm, panic or just short on sleep, our breathing can be rapid and shallow. Place your hands on your tummy and chest. Where do you feel rising and falling? If your breathing mostly into your chest, see if you can deepen the breath, send the inhale lower into the tummy and ribs. Deep breathing brings a state of relaxation, calming the nervous system. Even just a few rounds of deep, focused breathing can help you feel more rested.

Try a restorative pose

Restorative poses are yoga poses that are held for a longer period of time. They allow you to sink into the pose, relax into it. You can even listen to a yoga nidra whilst doing so. Double whammy. Here are 5 simple poses you can try.

Hopefully this inspires you into finding pockets of time throughout your day to get that much needed rest with your newborn.

Let me know which you find most helpful!

Amy xx

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