Improve Your Mood Postpartum
Improve Your Mood Postpartum
By Rickie Bryner, BS, LCCE, CPD
Owner and Founder of Baby Your Bump
Prenatal Classes & Postpartum Doula Services
As a mother to four children and as a Postpartum Doula in our community, I know and see first-hand how challenging newborn life can be! As new mothers, in addition to recovering from months of pregnancy and then giving birth, we are trying to establish a milk supply for our baby, navigate breastfeeding, and care for this new human that has joined our family. We work 24-hour shifts and it’s not easy!
We know that Postpartum Mental Health struggles are the #1 Complication of Childbirth, with as many as 1 in 5 women developing Postpartum Depression after baby is born. The transition to parenthood can leave you feeling physically exhausted, and all those sleepless nights can take a toll on your mental health and emotional well-being. Taking care of YOU couldn’t be more important after baby’s arrival.
Here are three Postpartum Essentials to focus on and build into your Postpartum Plan. These things will improve your mood after baby comes. They may also reduce the risk of Postpartum Mental Health Disorders from emerging, or help things improve if you are experiencing them.
Postpartum Essential #1: Strive For 4-6 Hours of Sleep Several Times Per Week.
This can be challenging with a newborn that is waking up every 2-3 hours at night to feed. Before breastfeeding is well-established, lactation professionals recommend avoiding artificial nipples or bottles for your baby. However, one way to get extra sleep is to have someone bring the baby to you at night to breastfeed. Then, after the feeding is over, have this support person burp, change baby’s diaper, and help get them back to sleep. This will maximize your rest if you have the extra help from a trusted family member or partner. I strongly suggest napping during the day, especially in the early weeks. You need to compensate for the lost sleep at night.
Some newborns will have a good nap after their early morning feed. I remember my husband taking the baby after that early morning feed when we had our 4th baby. I would be able to go back to sleep for a while between 7-9:30 am or so. I got a later start to my day in those first few weeks, but the extra sleep gave me the energy I needed to care for my other little kids during the day.
Once breastfeeding is well-established (around 4 weeks or so after birth, but this can vary with each newborn), you can express breastmilk and have your partner, postpartum doula, or family member feed your baby during part of the night. You’ll want to be sure to still pump/express milk during the night, so you don’t disrupt your milk supply. I recommend feeding the baby right before you go to bed and then pumping about every 4 hours during the night. However, you can check with your lactation professional for specific advice on how often to express milk during the night. You can wake to pump and then have your partner wash the pumping parts, so you can go right back to sleep.
Some couples choose to split the night in half.
Here is an example of how splitting the night in half would look:
9 pm: Mom breastfeeds the baby or expresses milk. She goes to bed.
9 pm – 1:30 am: Partner wakes to feed and care for the baby while mom sleeps.
1:30 am: Mom breastfeeds the baby if the timing works out and baby is hungry. If not, mom pumps/expresses breastmilk.
1:30 – 5:30 am: Mom cares for the baby during this stretch of the night and partner sleeps.
5:30 am – 6 am: Mom pumps if baby has not had a feed during her stretch.
***Important Note: You’ll want to get a pumping or feeding session in between 2am-6 am. Your body’s prolactin levels are highest during this time and it will help your milk supply.
Postpartum Essential #2: Take Your Prenatal Vitamin Every Day
I recommend taking your prenatal vitamin for the first year postpartum, or for the entire duration of your breastfeeding journey, whichever is longer.
It takes a lot to nourish your body and help baby grow during pregnancy, so it’s possible to be depleted of some vital vitamins and minerals when you have your baby. If you aren’t getting enough Calcium during pregnancy, for example, your body will pull from your nutritional stores and bones to give Calcium to the baby. Breastfeeding is similar - your body will need lots of nutrients to draw upon so that your breastmilk will have the right nutritional levels for your newborn. By taking your prenatal vitamin, you can replenish nutritional stores that were lost during pregnancy and ensure adequate nutrient intake postpartum.
A daily Prenatal Vitamin cannot compensate for a poor diet, so you’ll need to eat a variety of healthy meals and snacks each day. You also burn an extra 500-600 calories per day while breastfeeding, so you’ll be hungrier and want to make sure you are eating enough calories to make that amazing milk for your infant. Since life with a newborn is busy, you’ll need easy-to-grab snacks and easy-to-make meals.
Postpartum Essential #3: Schedule 1-2 Hours of YOU Time Each Week, Connecting to Things Outside of Motherhood.
I have witnessed first-hand how helpful this essential is. You need 1-2 hours each week of YOU time - showering and exercise don’t count. This is INTENTIONAL YOU TIME. Some of my clients have found it particularly helpful to do something that connects with who they were before becoming a mother. For example, one of my clients loved writing. When I was there as her Postpartum Doula, she would work on writing her book. Another client loved nature and would schedule a beautiful fall hike while I was giving postpartum doula support. This could also look like scheduling a lunch with a friend or taking some time to read or journal.
Dads and partners can get Postpartum Depression, too. It’s not as common but can occur in up to 10% of new fathers. Work together so that your partner can have this intentional time, too.
BONUS ESSENTIAL: Remember the Word “SUNSHINE”
Here is a handout called “SUNSHINE.” I have clients print this out and put it on their fridge or a place they will see it each day. This will remind you of key things to do daily and weekly so that you can feel your best.
When you care for yourself physically, emotionally and mentally, you’ll have more time to devote to your newborn and family. You’ll also lower the risk of Mental Health struggles.
Resources:
Utah Department of Health - Maternal Mental Health Website
Postpartum Support International