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In fact, there are seven types of rest that all new mothers are crying out for, each one designed to help you recover from a different chapter of life and get your physical, mental and emotional well-being back in order again. Once you know the forms of rest that your body and brain long for, you can begin replenishing your energy in ways that are more effective and gratifying.
Are you prepared to change the story from sheer fatigue to restorative empowerment?
Why New Mums Need to Recover and Rest
A new baby is a beautiful thing, but intense exhaustion comes with the territory. Your entire system, including body, brain and emotions, is in overdrive, grappling with postpartum recovery, round-the-clock feeding schedules and a new identity.And though society loves to glorify “bouncing back”, the truth is that what new moms need is to slow down and tune in. Rest is not laziness. It is survival. When you’re well-rested, you’re more present, less reactive, and better able to take care of your baby and yourself.
Let’s take a look at the different types of rest and how they can each support your new mom adventure.
7 Types Of Rest Every New Mum Needs
Lying down and sleeping may seem almost self-explanatory. But rest can and must go deeper than that. So here are the seven distinct types of rest, according to experts. And yes, all of them matter.Here’s what they are, how you can spot the signs of deprivation, and how you can incorporate them into your everyday life.
Physical Rest
There are two types of physical rest: passive physical rest and active physical rest.- Passive rest: Sleep, napping and lying down to recharge.
- Active rest: Light activities such as stretching, yoga, or walking slowly to release tension and promote blood flow in the muscles.
Signs you need it:
- You’re exhausted even after getting sleep
- Your body is aching or heavy
- You’re constantly yawning or slumping
How to get it:
- Nap while the baby does (short naps)
- Lie down with your feet elevated for 10–15 minutes several times a day
- Light postpartum yoga or stretching when you can
Mental Rest
Mental fatigue occurs when your brain never gets a rest. New mums have feed times to remember, nappies to track and to-do lists to run in their minds, almost constantly.Signs you need it:
- You’re feeling scattered or forgetful
- Your mind races at night
- Difficulty deciding even little things
How to get it:
- Write down a brain-dump list of everything you have to do in a notepad or app
- Identify times in your day that are “no-thought,” such as when you take a shower
- Meditate or do some mindful breathing for a few minutes
Emotional Rest
We all know that being a new mother can be a roller-coaster ride of emotions. Between the pressure to be perfect and the mood swings of hormones, emotional fatigue can really take a toll.Signs you need it:
- You are experiencing emotional flooding
- You keep repeating “I’m fine” when you’re not
- You feel incomplete in your relationship or unsupported
How to get it:
- Have honest conversations with your partner, friends, or a therapist
- Get involved in a support group or online community
- Give yourself permission to cry, vent or say no
Sensory Rest
Between baby monitors, crying, bright lights and endless scrolling, your senses are overstimulated 24/7.Signs you need it:
- You find yourself becoming easily frustrated or overstimulated
- You feel like nothing is going to change, and everything will be painful
- You want to hide in a dark room and shut out the world
How to get it:
- Screen time and notifications: Keep your phone limited
- Be in a dim, quiet environment
- If you’d like to lower sensory input, put on a sleep mask, earplugs or white noise
Creative Rest
Creative rest, however, is essential, especially for new mothers who are exhausted from the same routines. It’s about rekindling inspiration through the presence of beauty or simple creative acts.Signs you need it:
- You’re feeling stuck or unmotivated
- You no longer enjoy hobbies or activities that you used to enjoy
- You sense that you’ve lost a bit of yourself, the you before the baby
How to get it:
- Go outside and connect with nature
- Listen to music, doodle or journal
- Hang a page in a small corner of your home or flip through an art book
Social Rest
It is normal for new mothers to be lonely, or perhaps overwhelmed by too much company. Social rest means recognising relationships that fill your cup and setting limits with those that don’t.Signs you need it:
- You are lonely, even when you are around people
- You’re avoiding interactions even with your close friends
- You long for time with people who want nothing from you
How to get it:
- Make time for people who lift you up and encourage you
- Turn down visits or phone calls that feel obligatory
- Say yes to high-quality catch-ups with your close circle
Spiritual Rest
Even if you’re not religious, spiritual rest can mean feeling connected to something larger than you are, be it purpose, peace or faith.Signs you need it:
- You feel unmoored or aimless
- You’re wondering, “Is this all there is?”
- You wish for a deeper meaning in your experience
How to get it:
- Practice gratitude journaling, or sit in silence
- Steep in something uplifting/spiritual
- Meditate or practice a sacred ritual that feels connected to your soul
How to Practise Intentional Rest Daily
Rest doesn’t always have to be a day off or sleeping for hours on end. Sometimes, it’s the small changes in your daily rhythm that do the trick.Here are a few practical ways to incorporate rest into every facet of your life:
- Plan micro-breaks: Even five minutes of deep breathing, stretching, or silence can be restorative.
- Create a ‘rest menu’: List 2–3 ways you’d like to rest under each of the categories above and call on it when you feel depleted.
- Shun the guilt: Tell yourself that rest isn’t indulgent, it’s critical for you and your baby.
- Say what you need: Don’t expect your partner or family to automatically know if you need help. Ask. Delegate. Share the load.
- Fall back on your tribe: Find your circle and stay connected, whether it be a friend, a motherhood group, or a therapist.
Your Rest Is Revolutionary
Becoming a new mom is not just a role, it's a huge transition. And having to give so much to another little life means you should also give some of that love back to yourself. Knowing what types of rest you need is life-altering. It’s not a matter of doing everything, it’s about doing what counts.So go ahead, breathe. Sit. Cry. Nap. Laugh. Dance. Unplug. Reconnect. Take whatever kind of rest today looks like for you, unapologetically. You aren’t just raising a baby, you’re raising a new you.
FAQs
- What kind of rest is most essential for new moms?
Sleep is important, but emotional and mental rest are probably the most neglected and most essential for new mums to feel anchored and supported. - How do I get more sleep with a newborn?
Practice intentional rest by embracing micro-breaks, being willing to accept help, and pinpointing small, restorative practices in the course of a day. - Is it normal to feel overwhelmed even when I’m sleeping enough?
Yes, because sleep alone is only about physical rest. Overwhelm can still build up if you’re not tending to your emotional, mental or sensory needs. - Can you have too much rest as a new mum?
Not at all. When you’re rested and replenished, you’re a better parent and a better partner. Taking care of yourself is a service to your family.
