Beyond Sleep: the 7 Types of Rest Every Postpartum Mom Needs
Postpartum exhaustion isn't just about sleep deprivation - it's the kind of tired that seeps into your bones, your mind, your sense of self. It's feeling physically spent but emotionally wired, overstimulated yet profoundly alone. And the worst part? No one really teaches us how to rest in a way that actually restores us. Because rest isn't just sleep. It's permission. It's release. It's knowing what your body and mind are screaming for beyond just a nap. In this blog, I'm breaking down the seven types of rest every postpartum body (and mind) needs, and how to actually make them happen - even when rest feels impossible.
Physical Rest
Physical rest isn’t about total stillness, but about finding what soothes and supports your body in this unique phase of postpartum. It’s okay if ‘rest’ looks different now. Your body is healing and needs space to softly repair.
Actionable Tips:1. Gentle Movement: Think of rest as movement that doesn’t exhaust you. This could be a slow walk outside, stretching in a way that feels kind (not a workout).
2. Comfort is Key: Postpartum bodies deserve comfort. Rest in positions that reduce strain - whether that’s propping yourself up with pillows during feedings or taking breaks to lie down throughout the day.
3. Healing Breathwork: Breathe deeply to ease your body’s tension. This isn’t about ‘perfecting’ your breath, but simply taking a moment to ease into your body and reconnect.â€
Mental Rest
Mental rest isn’t about clearing your head - it’s about allowing yourself a break from the constant mental load. Postpartum can leave you feeling mentally exhausted, and that’s okay. Giving your brain permission to rest is part of the healing process.
Actionable Tips:1. No Pressure to Think Positively: Trying to force a positive mindset can feel impossible when you’re struggling. Instead, simply acknowledge, This is hard. I am in a tough moment. Compassionate acknowledgment of your mental state creates the space for natural rest.
2. Mindful Moments: Focus on just one task at a time, and give yourself permission to not multitask. Even just holding your baby or drinking a cup of tea - let that be the only thing you’re doing in that moment.
3. Give Your Thoughts Space: Don’t feel the need to change your thoughts right away - just let them be. You don’t need to fix your mind. It’s okay to just sit with the thoughts you have without judgment.
Emotional Rest
Emotional rest is about releasing the pressure to ‘do it all’ emotionally. Your emotions are valid, and resting in that knowledge without pushing to feel ‘better’ is crucial for postpartum mental health.
Actionable Tips:1. Gentle Acknowledgment: Instead of trying to push away sadness or anxiety, gently say, I’m feeling overwhelmed right now, and that’s okay. You don’t need to fix how you feel - just feel it without judgment.
2. Permission to Not Feel Happy: Postpartum doesn’t always feel joyful. Give yourself permission to not feel happy or grateful if that’s not where you’re at. Simply existing through tough days is enough.
3. Tears as Release: Tears are not a failure; they’re a release. If you need to cry, let it happen. There’s no right or wrong way to process emotions during this time.
Social Rest
Social rest is about protecting your energy and creating boundaries with others. Postpartum can feel overwhelming with all the advice and visitors. Social rest isn’t about isolating - it’s about knowing when to take a step back and preserve your own peace.
Actionable Tips:1. Set Boundaries: It’s okay to say no to visitors, or to let people know you need time alone. You don’t have to entertain or explain yourself.
2. Choose Your Circle: Surround yourself with people who make you feel safe - those who listen without offering unsolicited advice or judgment.
3. Small Social Interactions: Don’t feel obligated to engage in large social settings. A text or quick phone call with a close friend can be restorative without draining you.
Sensory Rest
Resting your senses doesn’t mean avoiding everything; it’s about protecting your mind from constant overwhelm. With the intensity of new motherhood, sensory overload can be exhausting. Resting your senses can help restore balance.
Actionable Tips:1. Calming Spaces: If you feel overstimulated by noise or light, create quiet moments. Dim the lights or use noise-canceling headphones to block out external noise.
2. Sensory Breaks: Step away for brief moments to reset - a few minutes alone in a quiet room, feeling the air on your skin, or listening to calming sounds.
3. Gentle Touch: Sometimes, a soft touch or self-soothing (a warm blanket, a favorite piece of clothing) can help reset your sensory system. It’s about softening your environment to match your emotional needs.
Creative Rest
Creative rest isn’t about ‘doing’ anything - it’s about simply being. Creativity can feel far from you right now, and that’s okay. Rest for your creativity is about giving your mind permission to just exist without the pressure to create.
Actionable Tips:1. Rest Without Purpose: Allow yourself to do nothing. It can be hard to let go of the need to be productive, but creative rest comes from stepping away from pressure and simply being in the moment.
2. Mindless Activities: Engage in simple, non-demanding tasks that soothe you - whether it’s mindlessly watching a show, doodling, or walking in nature.
3. Silence is Enough: Don’t feel you have to fill silence. Let it be a space for your mind to wander and rest.
Spiritual Rest
Spiritual rest doesn’t mean religious practice (although for some, that might be just what is needed) - it’s about finding connection to something deeper than the exhaustion and demands of motherhood. It’s about creating a space where you can rest in your own beliefs, values, or quiet moments of peace.
Actionable Tips:1. Small Moments of Connection: Whether it’s through a moment of gratitude or just being with your baby, spiritual rest can be found in the moments of stillness where you reconnect to what matters most to you.
2. Gentle Affirmations: If affirmations feel forced, try simply acknowledging that you are doing the best you can, right here, right now. That’s enough.
3. Rest in Faith: If you practice a particular spiritual belief, engage in it when you’re ready - there’s no rush. Allow your connection to be simple, even if it’s just a few moments of reflection or prayer.
Rest isn’t just about sleep - it’s about supporting yourself through every phase of postpartum. Whether you’re struggling with mental health challenges or navigating the emotional and physical toll of this period, rest is an ongoing process of finding moments of care for yourself. You don’t have to do it all. The small acts of rest are what sustain you, and you deserve that.
Do you want to learn more, or is this resonating for you, and you would like support in your healing journey?
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