The Ultimate Guide to Pregnancy Self-Care

Pregnancy can be a whirlwind of changes, emotions, and physical demands, making it easy to prioritize everything and everyone else over your own needs. However, taking deliberate time for self-care helps manage stress, reduces anxiety, and alleviates common pregnancy discomforts such as fatigue and back pain. Engaging in activities that promote relaxation and rejuvenation not only enhances your quality of life but also prepares you mentally and emotionally for the arrival of your baby.

Self-care during pregnancy is not just about pampering yourself; it’s about ensuring you remain balanced and healthy. Regularly setting aside time for self-care can improve your mood, boost your energy levels, and foster a deeper connection with your body and your baby. Simple practices like gentle exercise, healthy eating, mindfulness, and adequate rest can make a significant difference. By nurturing yourself, you’re also setting a positive example for your future child, showing that self-respect and self-care are vital components of a fulfilling life. 

So, go for it! Make the time! Prioritizing self-care during this transformative period helps lay the foundation for a healthier, happier pregnancy and a smoother transition into parenthood.

Pregnancy is a time when self-care becomes even more essential, and indulging in a spa treatment can be a wonderful way to relax and rejuvenate. However, it's important to choose spa treatments that are safe and suitable for your changing body. Opt for prenatal massages specifically designed for pregnant women, which can help alleviate common discomforts such as back pain and swelling while promoting relaxation. Make sure your massage therapist is trained in prenatal techniques and avoid any deep tissue or areas that may be too intense.

When selecting other spa treatments, consider options like gentle facials, which use products free of harsh chemicals or strong scents, and foot baths, which can be soothing and help with swelling. Avoid treatments that involve high heat and are off-limits during pregnancy, such as saunas or hot tubs, as these will raise your body temperature and potentially pose risks to your unborn baby. If you’re worried, you can always consult with your healthcare provider before booking any spa treatments to ensure they are safe for your specific pregnancy needs. 

Pregnancy is a time of incredible change, not just for your body but also for your routine. It's crucial to take time for yourself. A little self-care can also go a long way in helping you feel relaxed and rejuvenated. If you don’t want to break the bank, try some DIY spa treatments that are safe for expecting moms, like a Nourishing Avocado Hair Mask or a Calming Lavender and Oatmeal Bath Soak

Have you considered keeping a pregnancy journal? Whether you regularly journal or if you’re brand-new to the process, pregnancy can be the ideal time to record this momentous time in your and your baby’s lives. If this is something that interests you, we’ve gathered some information you may like to consider as you begin your pregnancy journal. 

Choosing the Format

• Physical: There’s something about physically writing on paper that can’t be replicated digitally. For something as personal as a pregnancy journal, a physical book with your handwriting capturing the moment can be a really special experience. Additionally, it makes for a beautiful keepsake for both you and your baby to hold and look back on in the future.
• Digital: While a physical journal has its benefits, digital options like Google Docs, or mobile apps are equally great options for pregnancy journaling. You can record information quickly and easily, ensuring you don’t miss a moment. You can also import photos, links, and even videos adding a unique level of dimension. Printing can provide a physical version for you and your baby - even in duplicates if you’d both like your own copy!

How to Be A Successful Journaler

• Set a Routine: Keeping a consistent schedule can ensure you don’t fall behind your journaling goals and record every important detail. Consider setting a specific time each day or week to reflect on your pregnancy and take the time to journal.
• Be Creative: Having fun in your journal keeping will make the process more enjoyable and more likely that you will continue throughout your pregnancy. If you are artistic, you may like to include drawings; but even if you don’t consider yourself particularly creative, you may find yourself enjoying using stickers, colored pens, or a cute app with appealing visuals.
• Find a Buddy: Accountability partners are a proven factor in successful goal-achieving. Finding another pregnant person to share the process with, and reminding each other to record entries can be helpful. Even enlisting your partner who is equally invested in your baby and a successful pregnancy can be helpful. You may find they are interested in contributing to the journal or keeping their own, as well!

What to Include

• Milestones: First ultrasound, hearing your baby’s heartbeat, and feeling the first kick are just a few examples of notable moments you may want to remember.
• Photos: A picture truly is worth a thousand words, and there can be no better way to show the progress of your pregnancy than belly and ultrasound photos!
• Thoughts and Emotions: Pregnancy and becoming a parent is a major life change, full of emotional ups and downs. Journaling can be a healthy and effective way to process those thoughts. 
• Future Messages: Your journal may be just for you, or it may be for your baby. Either way, you may have messages you’d like to share with your future self or your baby when they are older and a journal is a great way to record and eventually share these.
• Questions:Sometimes during appointments, your care provider will ask if you have any questions and your mind can go blank. Keeping a running list of questions in your journal (and their answers) can help you remember important information for when it matters most. Examples of questions you may have can include symptoms, test results, future procedures, the labor and delivery process, and general prenatal and postpartum care. 
• Diet: Nutrition is always important, but especially so during pregnancy when your body is supporting both you and your growing baby. In addition to taking your prenatal vitamins, you must be receiving the proper nutrition, especially if morning sickness is making it difficult to eat. Keeping track of what you eat and when is a good way to be aware of what your body is (and isn’t) receiving, so you can take action accordingly.
• ExerciseIf you were physically active before pregnancy, you will usually be safe to continue this activity throughout your pregnancy. For less-active individuals, adopting a light exercise routine can be beneficial, and having a habit tracker is a great way to visualize your progress and set goals. Just be sure to check with your healthcare practitioner before starting anything new.

If you decide to keep a pregnancy journal for the entirety of your pregnancy or even a few weeks, it can be a memorable and beneficial process filled with emotion. We believe you and your baby will be grateful for any and all memories saved. Happy journaling!

One important way to make sure you’re feeling your best during pregnancy is to ensure you’re getting enough sleep! While sleeping through the night can be challenging as your belly grows, hormones fluctuate, and your body generally changes, there are things you can do to promote a restful night’s sleep. Here are some of our favorite sleep solutions and tips to establish a relaxing and pampering sleep routine.

Set Yourself Up for Success

Sticking to consistent sleep and wake-up times is one of the best things you can do to make sure you’re getting enough sleep. It may be difficult, but staying within an hour or so of your set times every day will help regulate your body’s internal clock so you have the best chance of sleeping through the night.

Additionally, there are several things you can do during the day to ensure your body (and your baby) are ready for sleep. Stay hydrated and drink plenty of water during the day, but reduce your water intake in the evening to minimize the need for nighttime bathroom trips. Avoid or limit your intake of caffeine and sugary foods in the afternoon and evening – they can keep you awake at night! Avoid eating heavy meals before bed, as they can cause discomfort and indigestion. Try eating a lighter snack like fruit or milk and honey instead. Finally, put away your devices at least an hour before bed to reduce your exposure to blue light, which interferes with melatonin production.

Practice Relaxation Techniques

Now for the fun part: creating a relaxing routine to calm you down and give you something to look forward to at the end of your day! Some of our favorite activities include reading a good book, taking a warm bath or shower, or journaling. Consider practicing prenatal yoga as a way to wind down before bed. You can find a lot of ideas on YouTube or online–just make sure to consult your doctor before adding any new forms of exercise to your routines. Some pregnancy-safe poses include the Reclined Bound Angle pose, Pigeon pose, Cat-Cow pose, and Child’s Pose. You may want to try some mindfulness techniques to relieve stress after a long day. Meditation exercises can help manage stress and anxiety, and deep breathing techniques can calm the nervous system and help you prepare for sleep. Even a short and simple breathing exercise has countless benefits. Simply breathe for 1-2 minutes and focus on your breath going in and out of your body. Other activities like talking with your partner or doing some pampering beauty treatments are also excellent options for relaxation. Whatever activities you choose, make sure it’s something you can stay consistent with and enjoy. Take some time to reward yourself after a long day and enjoy some “me time” - you deserve it!

Optimize Your Sleep Environment

Once it’s time to get under the covers, make sure you have primed your sleep environment to make it easy to doze off. Maintain a cool and dark bedroom environment to promote better sleep. Use blackout curtains to keep the room dark, which can help with falling and staying asleep. If you don’t have blackout curtains, an eye mask also works well. Consider investing in a supportive maternity pillow, soft sheets, and a comfortable mattress to enhance your sleep quality. As far as sleep positionsgo, many experts recommend that pregnant women sleep on their side to promote blood flow to their babies and throughout their bodies. Sleeping on the left side specifically will improve circulation, maximize blood flow to the placenta, and reduce pressure on the back. It may be helpful to place pillows between your knees, under your belly, and behind your back for additional support and comfort while sleeping.

Address Common Pregnancy Sleep Issues

If you find yourself unable to sleep at night, you’re not alone–insomnia affects up to 78% of pregnant women. Consult your healthcare provider if you are having trouble sleeping. If you’re awake and unable to fall back asleep after 20 minutes, try getting out of bed and doing a quiet activity like reading or journaling. Go back to bed and try to sleep again after a few minutes or when you feel sleepy. To prevent and relieve leg cramps, try stretching before bed or during the night, as well as staying hydrated during the day. If you struggle with heartburn, try eating smaller meals, avoiding spicy foods, and propping your upper body up with pillows to reduce it. 

Always consult your healthcare provider if you are experiencing consistent trouble sleeping. They may also be able to recommend pregnancy-safe sleep aids or treatments beyond the scope of this article. Ensuring you optimize your sleep environment and mitigate any challenges will help you sleep through the night. Choosing relaxing activities to do before bedtime and following them consistently will give you something to look forward to and a way to practice self-care during this demanding time!

It’s no secret that having a baby can turn your world upside down! Pregnancy is filled with its own share of twists and turns, but it’s also the optimal time to prepare before the excitement (and sleep deprivation!) or a new baby takes over. We’ve gathered some of the best organizational tips to set you up for success during pregnancy. 

Organize Important Documents

• Keep a Calendar: Between appointments, milestones, and your regular day-to-day plans, it can be easy to lose track of everything. Add in the infamous “baby brain” and you’ll be glad you have a calendar to help you keep track of it all! 
• Record a Journal: During pregnancy, you may find yourself bouncing between feeling like time is dragging or racing. Keeping a journal (of both the good and the bad) will be a beautiful keepsake for future you, and your baby to look back on one day. 
• Make a Birth Plan: While you can control everything that happens during the birth of your baby, creating a birth plan can help you and your care provider recognize your preferences and priorities to ensure your labor and delivery go as smoothly as possible.  
• Locate Legal Documents: You’ll want to be aware of the location of your social security card, immunization records, driver’s license, and other important documents. This can ensure your appointments, hospital registration, and other processes go as smoothly as possible. 
• Complete Hospital Registration: If you are giving birth in a hospital you’ll want to take your time to complete your hospital registration, and possibly schedule a hospital tour so you can be familiar with the space and what to expect through the process. 

Making Space for Baby 

• Decluttering: The common “nesting” urge is a natural instinct to prepare your home for your baby. A big part of nesting is decluttering and removing unnecessary items from your home so you have a nice clean slate. 
• Set Up Nursery: Setting up a space for your baby, whether it be their own room with a crib or a corner in your room with a bassinet, it can be nice to know you will have a space prepared and ready for them when you come home.
• Install Car Seat: Before you can bring your baby home, you must have an appropriate infant car seat installed safely in your vehicle. You can call your local fire station to set up a time for them to help or check with the installation if you need assistance. 

Caring for The Future and Present You 

• Establish a Self-Care Routine: If you haven’t already, it can be wise to create habits for things like brushing your teeth, drinking water, and eating frequently throughout the day. Even having a shower routine can help ensure you maintain these basic necessities once the busyness of a new baby enters your life. 
• Remember Yourself: In addition to basic hygiene, maintaining some protected time for you to embrace your personal interests and hobbies can help you maintain your identity and find joy throughout pregnancy and postpartum. 
• Support Groups: No one is meant to go through life alone, especially life-changing experiences like becoming a parent. Even if you have a secure network of friends and family, joining support groups can help you connect with parents going through similar shared experiences. 
• Meal-Prep: Ideally, your support network will provide some meal assistance after you give birth; but eventually meal trains end and you will most likely still be tired (and hungry!). Meal-prepping and making freezer meals is something future-you will appreciate! 

Check and Plan Your Finances

• Make a Baby Registry: Any help is appreciated when it comes to having a baby! To guide loved ones in purchasing gift items that will be most appreciated you can create a baby registry so they are sure to give you something you will love. 
• Buy Big-Ticket Items: Some of the bigger items on your list such as cribs, car seats, and strollers may not be feasible to expect as gifts, or you may have specific preferences that make it ideal for you to pick out and purchase on your own. You can pace these purchases out throughout your pregnancy so you aren’t making a bunch of larger purchases at once. Also consider taking advantage of sales such as Prime Day, Black Friday, and Target Circle Week. 
• Shop Second-Hand: If you are comfortable with gently-used items, this can be an effective money-saving tip that allows you to get everything your baby needs and more without breaking the bank. Consider asking friends and family for hand-me-downs, shopping consignment shops, or looking on the Facebook marketplace. 
• Set a Monthly Budget: Recurring expenses such as diapers and formula can add up quickly. Planning for the unexpected by setting a monthly budget for known and anticipated expenses can ease financial stress. 

With a little organization you can make the most of your time as a new family without unnecessary added stress. Remember — even if everything doesn’t go according to plan, you can still have a successful pregnancy, birth, and postpartum experience. You’ve got this!

Exercise during pregnancy can be incredibly beneficial, offering numerous physical and mental health advantages. Here are some tips to help you stay active safely:

1. Consult Your Healthcare Provider: Before starting or continuing any exercise routine, it’s important to discuss your plans with your healthcare provider. They can offer personalized advice based on your specific health needs and pregnancy progression.
2. Choose Low-Impact Activities: Opt for low-impact exercises such as walking, swimming, or stationary cycling. These activities are gentle on your joints and reduce the risk of injury while providing a good cardiovascular workout.
3. Listen to Your Body: Pay close attention to how your body responds to exercise. If you experience any discomfort, dizziness, or shortness of breath, stop and consult your healthcare provider. It's crucial to adapt your routine based on how you're feeling.
4. Focus on Strength and Flexibility: Incorporate exercises that enhance strength and flexibility, like prenatal yoga or Pilates. These can help alleviate common pregnancy aches, improve posture, and prepare your body for labor.
5. Stay Hydrated and Cool: Drink plenty of water before, during, and after exercise. Avoid overheating by working out in a well-ventilated area and wearing breathable clothing.
6. Avoid High-Risk Activities: Steer clear of exercises that involve heavy lifting, high-impact movements, or activities with a high risk of falling or injury. Balance and coordination can be affected as your pregnancy progresses.
7. Set Realistic Goals: Tailor your exercise routine to fit your current energy levels and comfort. Even short, gentle workouts can be beneficial. Consistency is key, but it’s also important to be flexible and adjust as needed.
8. Practice Good Posture: As your belly grows, maintaining good posture is essential. Focus on exercises that strengthen your core and back to support your changing body and reduce back pain.

By following these tips, you can enjoy a safe and rewarding exercise routine that supports your overall health and well-being throughout your pregnancy.

Maintaining a healthy relationship with your spouse or partner during pregnancy is essential as you navigate the exciting yet challenging journey of preparing for a new addition to your family. Pregnancy can bring about significant changes in dynamics, from shifts in daily routines to heightened emotions and increased stress. Open and honest communication is key to navigating these changes together. It’s important to discuss your feelings, expectations, and concerns regularly, allowing both partners to express their thoughts and support each other through the ups and downs of pregnancy.

In addition to communication, spending quality time together can strengthen your bond and provide much-needed relief from the pressures of impending parenthood. Engage in activities that you both enjoy, whether it’s a relaxing evening out, a cozy movie night at home, or simply talking about your hopes and dreams for the future. Supporting each other emotionally and practically, such as sharing responsibilities and making joint decisions, fosters a sense of teamwork and unity. By prioritizing your relationship and making time for each other, you can build a strong foundation for your growing family and ensure that your partnership remains resilient and loving as you embark on this new chapter together.

Maintaining a healthy relationship with your in-laws during pregnancy requires clear communication, boundaries, and mutual respect. It's important to establish your needs and preferences regarding their involvement with open and honest conversations to help manage expectations and prevent misunderstandings. Discussing your plans and any concerns you have in advance allows your in-laws to understand your perspective and be supportive in ways that align with your comfort level.

Setting boundaries while remaining considerate is also crucial. Clearly define what you need in terms of support and involvement, and gently but firmly communicate these boundaries. For instance, if you prefer certain aspects of your pregnancy or baby’s arrival to remain private or if you have specific preferences for visiting times, it's helpful to express these politely but directly. At the same time, show appreciation for their interest and support to foster goodwill. Balancing your needs with their desire to be involved helps maintain a positive and respectful relationship, ensuring that their involvement is a source of support rather than stress during your pregnancy.

During pregnancy, your priorities and routines often shift, and maintaining friendships during this time can be both rewarding and challenging. Open communication is the key. Keep your friends in the loop about your life changes. Share your experiences, both the joys and the challenges, to help them understand what you’re going through and keep your connection strong. It’s also important to let your friends know how they can support you, whether through advice, companionship, or simply by being a listening ear.

While your schedule might become more focused on pregnancy-related activities, making an effort to stay connected with your friends is crucial. Arrange for low-key get-togethers, like a coffee date or a simple phone call, that fit into your new routine. Even small gestures, such as sending updates or checking in regularly, can maintain the bond you share. Being flexible and understanding when plans change can also help keep the friendship alive. Try to find a balance between your new responsibilities and your existing relationships, so you can continue to enjoy the meaningful connections and support that friendship brings.

Also keep in mind that you cannot force someone to change, or accept change. If there is someone in your life who just doesn’t get it and if that relationship is becoming stressful, or toxic to your mental and emotional health, have the strength to step away and create some space. Not everyone will understand your journey, and that’s okay.

Navigating your professional environment while pregnant requires a balance of clear communication and thoughtful consideration. It’s important to inform your boss and co-workers about your pregnancy at a time that feels right for you, typically once you’re past the first trimester or after you’ve had your initial prenatal appointments. Providing a formal update allows you to discuss any necessary adjustments or accommodations, such as flexible work hours or modifications to your workload. Approach the conversation professionally, highlighting your commitment to your role while addressing any concerns or needs related to your pregnancy.

Note that pregnancy discrimination is against the law. The Equal Employment Opportunity Commission (EEOC) enforces three federal laws that protect pregnant employees. This does not mean you get a free pass just because you are pregnant. You are still at risk of losing your job for poor performance, but you cannot be fired simply because you are pregnant. If you have questions about what is/isn’t legal activity from your employer or coworkers during your pregnancy, consult with a lawyer.

Maternity Checklist (pdf)

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Maternity Checklist (pdf)

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