Please note: sleeping on the sofa with a baby on you is not recommended... my husband was right there and took baby off me whilst I slept 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 In many cultures, even in the UK (though this has been replaced by the idea of being able to 'do-it-all'), the typical postpartum period immediately after birth would be to emphasize rest.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 P.S. If you fancy trying some restorative poses and a lush yoga nidra, come to our Postnatal Mum & Baby Yoga class here #newmumcare #restfornewmums #postpartumselfcare

The Peaceful Peaks Parenting Company is based in Derby, UK and was founded by me, Amy. Hello! We aim to provide you with support, resources and a safe space to share your pregnancy and parenting journey. From Pregnancy Yoga to help relieve those pregnancy ailments to Baby Massage to help soothe and comfort your new baby, we are here to help guide you and teach you new skills in this life changing, amazing, emotional, rollercoaster ride. Becoming a parent can be overwhelming especially with the amount of information, knowing what information is useful for your circumstances, pressures of 'getting it right' and now knowing just how YOU want to parent. Finding those supportive groups, sharing your experiences with other mums going through similar things to you can be invaluable. It can bring a sense of belonging, reduce feelings of loneliness and improve overall wellbeing and mental health. Something that is talked a LOT about these days. But seriously, having practices in place to support your mental health and wellbeing isn't just a gimmick or the 'trend'. It can be life changing. We teach different stress- reducing techniques in all of our classes, from breathwork, meditation, movement and massage techniques, these practices can be incorporated into your daily life. They can help with the seemingly endless nappy changes, night- time feedings, lack of sleep and whatever else parenthood throws at you, at whatever stage of parenthood you're in. Whether you're looking to connect with other parents or prioritize your own wellness, our services are designed to meet your needs and help you thrive as a new mum.

So, you're thinking about birth and have been told that you must make a birth plan. But what is a birth plan? How do you make one? What do you put in it? Take a breath, and let's have a look together. What is a birth plan? A birth plan is a document that tells anyone involved in the birth of your baby what you would like to happen. From what kind of birth you would like, how you'd like the environment, and your preferences on interventions. As well as what you would like to happen, it is important to note down things you wish to avoid. Click here to get your Birth Plan template! Tips for creating a birth plan Don't create just one. Birth rarely goes to plan and nobody can predict how it will go. There may be at least one thing that doesn't quite go to plan so make sure you have your plan B and even plan C. Make sure you talk through your plan with your birth partner. It's important they know what to expect so, if needed, they can advocate for you effectively. There may be times when you may be focused on working through a contraction and not be able to respond to a question. Do your research around all aspects of birth, from pain relief to your thoughts (think BRAIN) around inductions and everything in between. Being able to make these decisions beforehand and perhaps what circumstances may change your decision can be easier and you can be prepared for what may happen. Think about all moments, not just the obvious like pain relief and birth positions (although still important!), but think about whether you'd like your baby to come earth side to a particular song or who is going to catch your baby? These are moments that will stick with you too. Ok, not so fun and may not be needed by the midwife, but think about the logistics around giving birth. Do you have any other children or pets at home that you need someone to look after? Who's going to take you and bring you back from the hospital? All these things can impact your state of mind for labour too. This is your birth, not anyone else's. I cannot stress this enough. You are birthing into a mother too as well as bringing a tiny human into the world, whether that's for the first time, second or whatever subsequent number baby. It's called Matrascence. You are going through such a transformative moment, don't forget about you. What to include in your birth plan? Your name, birth partner's name, and a bit about your history. Also, any religious or cultural traditions around birth. Details about the birth environment- lighting, smells, music. Pain relief options- natural and medical Positions for labour and birth Vaginal exams, foetal scalp electrodes, ECG monitoring, waters breaking anyone? Your thoughts on interventions (forceps, ventouse) and episiotomy or natural tearing? Do you want to be coached to push or trust your body to do it naturally? Whether you would like baby passed straight to you or weighed and wiped first? Who will catch baby? Who is going to announce the sex of your baby? Your rules on the 'Golden Time'. Vitamin K- oral, injection or no thank you! When do you want the cord to be cut, and who by? How you plan on feeding baby. What do you plan on doing with the cord blood or the placenta? If you're planning (or making your Plan B) for a caesarean birth, as well as much of the above, there may be some other things to think about: Would you like to see baby being born? Would you like baby to emerge themselves? There is a way where the obstetrician can pull baby out part way and baby can make their own entrance into the world, how sweet! Do you want silence so your voice is the first voice your baby hears? There are a lot of things to consider for birth, and it can feel a little overwhelming when faced with so many questions that you may not know much about. Make sure you do your research, read books, listen to podcasts, and attend Antenatal Classes . But get creative, tap into what your intuition is telling you and take your time on this. Good luck with creating your birth plan! Amy x P.S. Don't forget to grab your free Birth Plan Template here !

It is estimated that 9 in 100 births are waterbirths and are one option when it comes to how to give birth to your baby. Figures from Derby Hospital from the first 3 months of 2024 show that there were just 30 waterbirths. You will be faced with many decisions during your birth planning (for tips on creating your birth plan, see here ). If a water birth may be an option for you, then this post will give you a great starting point to find out all about them. What is a waterbirth? A water birth is when all or part of a birth happens in water. Many women decide on a waterbirth because of the decrease in pain relief side but there can be many other reasons too. Who can have a waterbirth? According to the NHS, low-risk women 37weeks+ can find waterbirth at the MLU available to them. With low-risk births, the benefits of waterbirth greatly outweigh the risks ( Evidence-Based Birth , 2024). However, waterbirth can be an option for all, even if you have a higher BMI, raised blood pressure, gestational diabetes, etc (Garland and Ashworth, for AIMS, 2019). What are the benefits of having a waterbirth? Help relieve pain, by being relaxing (water is kept at a pleasant 37degrees), creates weightlessness, enables you to move, and is generally very soothing Helps with optimal foetal positioning Shorter 1st stage labour, by an average of 32 minutes Increased maternal satisfaction Less chance of needing drip to speed up labour Decreased rate of instrumental delivery Less chance of episiotomy or tearing ( Burns et. al , 2022) Reduced rates of opioids, epidural and postpartum haemorrhage More hands-off-birth as the midwife can't get to you as easily, meaning fewer vaginal examinations. What are the risks or downsides of having a waterbirth? Though rare, there is a slightly increased risk of cord avulsion. Cord avulsion is the snapping or tearing of the umbilical cord. This is associated with lifting the baby out of the water too quickly or a shorter umbilical cord. The identification of cord avulsion and clamping the cord quickly is the best way to deal with it. It is thought that this happens in 4.1 in 1000 waterbirths compared to 1.3 in land births (births taking place out of water). You can't have injectable opioids or epidural. Uterine infection rates rise from around 0.25% for land births to around 0.31% for waterbirths. Although hospitalisation for infection does not increase with this rate, suggesting that it can be treated at home with antibiotics ( EBB ) Can I have a waterbirth at Derby Hospital? In short, yes! You absolutely can. There is 1 birth pool in the MLU at Derby Hospital. The downside is that there IS only 1 birth pool. So, depending on how many women are in the MLU and want a birth pool for their birth, you may not be able to get one. An alternative would be to rent a birth pool for a home birth. These can be hired from several places, some local doulas hire them out. Some things to note about waterbirths at home As with everything, there are a few things to consider if you think a waterbirth at home is for you; Firstly, do you have space for a birth pool? Is a tap within a reasonable distance to fill the birth pool? (You will have a hose and a connector- does this connector fit your tap?) It can take some time to fill up a birth pool. It may be worth practising putting up a birth pool and filling it up. And, emptying it as well. Have a stool handy and plenty of towels for a safe exit from the pool. It's recommended to get in the pool once you are around 7cm dilated, this is down to the effectiveness of water as pain relief, reducing dehydration - so keep drinking plenty), and keeping the water at the right temperature. Further Reading on Waterbirths If you're interested in reading around and doing more reading on waterbirths, here are a few good places to get some evidence-based information: Dr. Sara Wickham Evidence-Based Birth Waterbirth In conclusion As with anything in the birth world, getting evidence-based information, and working out what is right for your circumstances is crucial. Use your B.R.A.I.N and find what works for you. Amy x

Lochia is something that many women have never heard of, even if they're expecting a baby. Being armed with information, knowing what to expect, can help you to transition into this postpartum period without any surprises. What is Lochia? Lochia is bleeding that occurs after giving birth. All women who have a baby will have lochia, regardless of the type of birth they have, vaginal or caesarean. It is the combination of uterine cells, mucus, and blood. It flows as a result of the uterus contracting down, closing any remaining blood vessels and any cells it no longer needs, to get down to it's pre- pregnancy size. The Stages of Lochia There are three stages to lochia: Stage one- Lochia rubra 1-4 days Bright red Heavy flow Stage two- Lochia serosa Up to approximate day 10 postpartum Thinner, brownish or pinkish Lighter flow Stage three- Lochia alba Week 2- 6 postpartum Whitish or yellowish- white Very light flow What to look out for Heavy or bright red bleeding a week after giving birth, or even if the flow increases after it had begun to decrease (please note, if you are breastfeeding, due to the increased oxytocin, your flow may be a little heavier Foul smells (lochia shouldn't smell any different to your menstrual blood) greenish colour large clots (golf ball size or bigger) If you feel dizzy/ faint/ confused/ weak Signs of a fever Pale/ clammy skin Rapid heart rate Severe pain If you notice any of the above or you aren't sure about anything, please go and see your GP or talk to your midwife. How to cope with lochia? Lochia isn't too dissimilar from having a period so you can draw on this when trying to cope with lochia. During the postpartum period, it is, in some cultures, a time to rest, where the woman doesn't really have to do anything for the first 40 days after giving birth- How I wish this was the norm in the UK! You'll need pads (you can get maternity pads or use night- time pads, reusable or disposable are fine), and plenty of them for the first few days at least, while your flow is heavier. Rest! Take this time to allow your body to heal- it is still working hard! Allow yourself to snuggle in bed with your baby, hibernate. Eat nourishing food and stay hydrated, especially rich in Iron and Vitamin K (to help with blood clotting) Keep clean. Of course, good hygiene is a given but during this time of hibernation, it can be difficult to muster up the motivation to go and have a bath or shower. Keeping up with good hygiene can reduce the risk of any infections. Just make sure if you have a bath, it isn't HOT, and that any scars are healed first! Wear loose clothing. You'll probably be doing this anyway. Get comfy! Get some granny pants. You know what I'm talking about, those full briefs you by- pass in the knicker section. Oh. My. Word. How they're so comfy and good for keeping those pads in place. Practice mindfulness. Of course I mention this here. The postpartum period can be a time of complete change, never mind having to tend to prolonged bleeding. There are plenty of quick guided meditations out there to foster compassion and kindness to ourselves :) All in all, be kind to yourself. Your body is still working incredibly hard to heal itself. This can take up to 2years! Take the time to snuggle down with baby, enjoy this time. You will never get it back. Peace and love Amy xx

You may have heard it time and time again, or this may be new to you, that being relaxed through childbirth can be really beneficial. Who wouldn't want to feel calm and in control rather than scared or tensed when they welcome their new baby or babies into the world? Your environment can play a big part in how you feel and thus, how childbirth can unfold. Now, I'm not saying your environment is going to dictate how birth will go, but making it optimal can only help. How does being relaxed help with childbirth? Have you ever had achy, sore shoulders only to realise that you've been hunched up for ages? That tension doesn't feel good, right? It makes movement more difficult and you can get tired very quickly. Now your uterus is a big muscle. If it is tense, it can make contractions more intense and the pushing may not be quite as effective. A quick example for you to try. Hold your hand up and open and close the fingers as if your hand is a puppet, do this for a few rounds. Feeling ok? Now tense your hand, make those muscles really tight, and try opening and closing again, whilst the muscles are tense. How does that feel? Hard? Hurts more? Can't do it as well? (There 's a video here for this ). So this is what may be happening to the uterus if you're all tense. Being relaxed makes the process more tolerable, and possibly a bit less intense. Being relaxed increases the levels of oxytocin, which is the driving force behind contractions. If you're planning on having a caesarean, the environment can still make a difference to how you feel. Having your baby come into the world, whether that's vaginally or caesarean, having that oxytocin running through their body can help them feel calmer too. What does your environment have to do with feeling relaxed? Picture this: you're at a spa, in a lovely, warm room. You're laid on a table with a heated blanket on, ready for a nourishing massage (or treatment of your choice). There is some relaxing music on, some calming sounds of waves in the background. The lights are dimmed. The room smells of the soothing aromas of the massage oils. There's a gentle knock on the door, a soft voice asking whether you're ready for your treatment. You reply, lazily, that you are. You feel all blissful, your body relaxed as you patiently wait. Then the therapist turns on some bright lights directly overhead, and lights a horrid-smelling candle. Then she touches you with hands that feel like she's been sat in a freezer for the past hour. What happens in your body? Do you feel more tense? You suddenly feel uncomfortable, that relaxed feeling, those lovely sensations are suddenly gone. You want it to end before it's even gotten going. As mammals giving birth, we are drawn to private, dimly lit spaces where we feel warm and safe. Where we feel unobserved. You can help create this kind of space yourself, whether you're at home, in the birth-centre, or in the hospital (delivery room or theatre). Ways to create a calm birth space Aromatherapy Smells are amazing anchors for us. Smells are considered a powerful component of our memories. Think of a perfume that reminds you of your grandmother. A flower that reminds you of your wedding day. Whatever it is, we can usually think of examples. If you have a favourite scent, you can use this during pregnancy and birth. Essential oils are great and there are many benefits to their uses. However, some are not recommended for during pregnancy but are great for during childbirth- please seek professional advice before using. When choosing a scent, make sure it is something that can be used if you are transferred to or plan to give birth in hospital. Dim lighting Dim lighting can make us feel safe and cosy. Not to mention when your baby enters from their darkened water world, it is much nicer for them to adjust. It can help boost those oxytocin levels. When at home, consider lamps, fairy lights, candlelight. Most midwife-led units/birthing centres have adjustable lighting too. In hospital rooms and theatres, this can also be adjusted upon request (though it may not be as welcomed, it is your birth after all!). If you'd like, an eye mask may be an option, or placing a blanket over you to create a little den (though this may get warm). Whatever that can help that you feel comfortable doing. Music, sounds Whether you're into metal, 80s pop or even handpans, music and sounds have their place. Whether it's to get your groove on to keep you moving or something more calming to keep you relaxed. You may even flit between the two. Having recordings of relaxation scripts and/or affirmations can also be useful to maintain focus and your confidence can also be helpful. Pillows, blankets and soft textures Ahh, that soft and cosy environment, laying on sumptuous pillows and being wrapped in a blanket that smells like home (or whatever scent you choose). It can give you all the feelings of safety and comfort. Not to mention, that when your baby is born, they will be enveloped in the smell of you and home. You can make a little cosy nest at home or in the MLU. This nest can be taken with you if you're transferring to hospital, to help keep you in the zone. Just make sure that you use colourful pillowcases so they don't get mixed up with the hospitals (top tip I learned from Clare, my teacher at LushTums ). Photos/Visualisations When you think of your favourite place or your happy place, how does it make you feel? I'm guessing, calm and relaxed. Having these moments to look at or visualise, can really enhance those hormones needed for birth. It can help you escape the space you are in, especially if that is a hospital room or theatre. Whether you have photos of a place that you have been, a photo of loved ones, you can have multiple and string them up around the room you're in, or have it to hand if you choose to have a caesarean. Your birth team (partner specifically) Now you've made the room calm and inviting, the people in it can bring their energy into the space, even if they try to be quiet and stay out of the way, which, is not very helpful when you're giving birth. Your partner can really help keep you focused and grounded. If they understand the birth process and understand what you might need, they can help out, sometimes, before you even request something. They can advocate for you, they can make suggestions if you find yourself struggling. Ultimately, they are there for you, to support you. When we feel supported, we feel like we can achieve anything. So there we go. These are just a few ideas to get you thinking about your birthing environment. You can get creative and most of it can be taken into hospital. What helps you to relax? Let me know any of your ideas in the comments! Amy xx #birthprep #birthenvirnment #calmbirth