As a night doula or night nurse, you’re a lifeline for families navigating the challenges of newborn care. Whether you’re assisting new parents with feeding schedules, soothing techniques, or postpartum recovery, having the right tools at your fingertips is essential for providing exceptional support. That’s why we’ve curated this list of Night Doula Essentials —the must-have items to keep you prepared, organized, and ready to handle any situation during overnight shifts. You can find all of these items on our Amazon storefront and feel good in your purchase as 100% of the proceeds from our Amazon links support non-profit Mission Sleep.
Night Doula Essentials – What Kind of Bag?
When deciding what to pack in your bag for an overnight, we should start with the bag itself! Your bag is your command center. A spacious, multi-compartment bag keeps supplies organized and easy to access during the night. This durable tote is a great choice because it can hold your laptop, snacks, first aid kit and more. If you prefer a backpack or other style, the 3 choices below all used and loved by Let Mommy Sleep staff.
Routine Nightshift Items: For Baby and for You
First Aide Kit: A small first aid kit is always a good idea and while we of course always think of baby’s well being first, don’t forget that you might need a band-aid, lip balm or an aspirin for yourself overnight. We also always suggest a bulb syringe in your first aide bag just in case the newborn in your care is a little congested. They are small and inexpensive and may not be readily on-hand in the home overnight.
Extra Long Phone Charger: Ensure your phone is always ready for emergencies or client communication. Don’t expect the family to have chargers available with so many different types of phones and models out there! And an extra long charger will ensure you can use your phone if holding the newborn.
Skidded Socks or Slippers: These are non-negotiable at Let Mommy Sleep. First, shoes should always be removed upon entering the family home because we don’t want to bring bacteria and germs from outside. Newborns are particularly vulnerable to these germs. Second, skidded footwear minimizes the risk of slipping -especially when holding babies.
More of our Favorite Night Doula Essentials
Notebooks: While apps get the job done, we love a good notebook -especially when caring for newborn twins. Taking notes on feeding times, diaper changes, or observations is vital for seamless communication with parents. While apps may be preferred by parents, a notebook and pen in addition to digital documentation can include more nuanced, personalized details such as notes on a baby’s mood, minor changes in behavior. It also allows the night nurse to communicate observations with parents in a more intimate, handwritten way, which can feel more personal and meaningful and can be a future keepsake.
Hand Sanitizer & Wipes: Maintaining hygiene is critical when caring for newborns. Handwashing is always the best option but if you can’t run to a sink, have a spray sanitizer available. Travel-sized disinfecting wipes also keep your work areas sanitized between the times you have to complete a deep- cleaning.
Blue Light Blocking Screens: Blue light plays a significant role in regulating the body’s internal clock and can suppress our natural sleep hormone, melatonin. For babies the effects can be even stronger. Screens which block blue light emission can be placed on your device screen so that the blue light does not effect the infant’s sleep.
See more of our postpartum favorites, night nanny gear and baby registries on Amazon!
After 15 years of postpartum care of families, our night doulas and nurses have seen a lot of changes in cloth diapering! There are so many options that are convenient and eco-friendly and fit the different needs of newborns and their families. Don’t let all the choices feel overwhelming though! Let Mommy Sleep’s expert guide to cloth diapers will break it all down below.
Cloth diapers come in a variety of styles to fit every family’s needs and budget. Whether you’re looking for the most affordable option, the easiest to use, or something in between, there’s a cloth diaper type to suit your lifestyle. The four main types of cloth diapers are:
Prefolds/Flats with Covers
Pocket Diapers
All-in-Ones (AIOs)
Hybrid Diapers
Prefolds/Flats with Covers
This system consists of two parts, and you can choose different closure styles for the covers, such as Velcro, front snaps, or side snaps.
An absorbent inner layer (called a flat or a prefold).
Flats: A large single layer of fabric that requires folding.
Prefolds: A pre-stitched version with a thick, absorbent center.
A waterproof outer cover to prevent leaks.
Pros:
Cost-effective: Prefolds and flats are the most budget-friendly option, as covers can be reused for multiple changes.
DIY options: You can upcycle materials like old T-shirts as inner layers.
Versatile: Covers can often double as swim diapers
Cons:
Learning curve: Folding flats or shaping prefolds into a diaper takes some practice. It’s nothing you can’t figure out, but does add another item to your to-do list.
Bulk: These diapers can feel bulkier than others, especially for small babies.
How Many You’ll Need
3-4 covers minimum; we like to suggest 6-8 in the newborn phase when output is at the maximum!
24-30 prefolds or flats, plus a few overnight inserts
Pocket Diapers
How They Work Pocket diapers have a waterproof outer layer and an inner wicking layer with a pocket for stuffing absorbent inserts. They consists of two layers: a wicking inner layer and a waterproof outer layer, with a pocket between the two. This pocket is where you place absorbent inserts, allowing you to customize the diaper’s absorbency.
Pros:
Adjustable absorbency: You can customize with different inserts for daytime or overnight use.
Easy to use: Once pre-stuffed, they go on like a disposable diaper.
Cons:
Requires washing after each use: Both the cover and insert need cleaning.
How Many You’ll Need
24-30 pocket diapers
Extra inserts for heavy wetters or overnight
All-in-One (AIO) Diapers
How They Work As the name implies, all-in-ones integrate the waterproof layer, absorbent material, and wicking layer into a single diaper. If you’re wondering why everyone doesn’t just buy these, you might be right but cost is a factor in using these diapers.
Pros:
Ultimate convenience: No assembly or folding needed—just use and wash.
Beginner-friendly: Perfect for parents new to cloth diapering.
Cons:
Higher cost: The convenience comes with a price tag.
Limited adjustability: Less customizable absorbency compared to pockets.
How Many You’ll Need
24-30 all-in-one diapers to start. You may purchase more as baby grows. Also, we don’t have data to support this but we suspect some diapers cannot be saved and may be left in the garbage can at stores and malls instead of transported back home. 🙂
Hybrid Diapers
How They Work:
A hybrid diaper has a reusable shell just like a traditional cloth diaper system but uses disposable inserts, usually made of cotton. So you keep the shell but flush, throw away, – or if you have the time and room – compost the inserts. Unless you are composting, there is no need to “scrape” the diaper of its contents, you simply throw away the insert with the waste inside, just as you would a plastic diaper.
Pros:
a more eco-friendly alternative compared to fully disposable diapers.
Unlike traditional cloth diapers, there’s no need to scrape waste from the diaper—just throw away the insert along with the waste.
Cons:
require purchasing disposable/compostable inserts regularly, which can add up over time compared to fully reusable cloth diaper systems.
even though the shell is reusable, the inserts create waste. If you aren’t composting, you’ll need to dispose of them, which may feel less environmentally friendly than fully reusable options
How Many You’ll Need:
6-8 shells to rotate through
Inserts: Since you’ll be throwing away or composting the inserts after each use, you’ll need a large supply. Aim for around 140 inserts for the first 2 weeks and then about 8 per day for as long as you use them.
Expert Guide to Cloth Diapers – What about Grandparents or Babysitters that Don’t Want to use the Cloth Diapers? And what if I change my mind?
If baby is going to stay with a caregiver who isn’t confident using cloth diapers, that’s okay! It’s also fine if you try it and don’t want to cloth diaper forever. There are other planet friendly products such as organic diaper creams, or you can make reusable towels as wipes if you want! And if you are committed to one way of diapering, it’s FINE if you are able to do it your chosen way most of the time. You can use disposables some of the time, such as during travel, and still be helping our environment by cloth diapering most of the time.
Diapering is just like any other parenting choice. Cost, convenience, comfort and social responsibility can be taken into consideration. Whatever decision you make will be the right one for your family.
Pelvic floor therapy has gained more attention recently. There’s a growing understanding of its importance in women’s health, particularly around pregnancy, childbirth, and aging. Historically, issues like incontinence or pelvic pain were underreported and under diagnosed. But with advances in medical research and honest conversations taking away the stigma of pelvic floor issues, we now have options and education to keep this vital area healthy! Pelvic Floor 101 has everything you need to know, and features the expert advice of our friends at Pelvic Pride in Baltimore, MD.
Remember that in seeking counsel, a pelvic floor therapist is a highly trained professional with the clinical designation of Doctor of Physical Therapy (DPT) or Occupational Therapist specializing in the pelvic floor. This is a doctoral degree involving extensive training in anatomy, physiology, and rehabilitation techniques. DPT’s have also completed clinical rotations in women’s health, orthopedics and more.
What is the Pelvic Floor?
The pelvic floor is not just 1 thing- it is actually 26 muscles that work together. This team of muscles surround the urethra, vagina and anus that acts as a “hammock” of support for the bladder, uterus and rectum. (The prostate is also supported, but for this lesson we’re concentrating on women and people who don’t have a prostate). Like with all of our body parts, a strong properly functioning pelvic floor is important for overall well-being. The main reasons to keep a strong pelvic floor are:
to maintain good bladder and bowel control; your pelvic floor muscles help your bladder and anus open and close.
support your internal organs; the pelvic floor is the structural support of all the organs in the lower abdomen: bladder, intestines and reproductive organs
improved sexual function; a strong pelvic floor alleviates pain/discomfort during sex, increases blood flow and allows for better orgasm control.
How can I help ensure a well functioning and healthy pelvic floor?
Pregnancy, labor and delivery and aging in general can affect the strength of the pelvic floor. Anyone can do pelvic floor exercises! But in the area of maternal health, there are specific exercises that are appropriate during pregnancy, and specific exercises during postpartum.
Your pelvic floor therapist and your own comfort can help you decide which exercises you’d like to do.
Pelvic Floor 101 During Pregnancy – 3 Exercises to Consider
Kegel Exercises – Perhaps the most well-known pelvic floor exercise is the Kegel Exercise or “Kegels.” Kegels involve tightening and then releasing the muscles in the pelvic floor to strengthen them. You can assure that you’re doing the exercise correctly by practicing a few during urination. Kegels use the same group of muscles we use to stop and start the flow of urine. Kegels can be done before, during and post pregnancy. They can be done in a seated position and when tolerated, can also done in bridge pose.
However! It’s important to know that while they’re well known, the success of Kegels depends on your personal physiology. As Joy Noble, Doctor of Physical Therapy says, It may be worth noting that Kegels are not for everyone as they can contribute to a tight pelvic floor, this is where it is ideal to see a pelvic therapist to assess the state of your pelvic floor.
Diaphragmatic Breathing – This deep breathing method engages the core muscles, including the pelvic floor, improves posture and core stability. Here’s how:
Sit or lie down in a comfortable position
Breathe in slowly through your nose, focusing on expanding your abdomen rather than your chest.
Exhale slowly and fully through your mouth, using your abdominal muscles to push the air out.
Repeat for several breaths
Pelvic Tilts: Tilting the pelvis forward (anterior tilt) and backward (posterior tilt) while lying on your back, sitting, or standing. The focus is on isolating the movement of the pelvis without involving the rest of the spine.
Beyond the Basics
There are specific therapies for the postpartum phase as well. One well-tolerated exercise is called 360 Canister Breathing and engages your core while helping the pelvic floor. In addition to self-guided exercise, it’s recommended to include professional visits to a pelvic floor therapist. Here you can expect a specialized program based on your needs that may include Manual Therapy, where a physical therapist actually helps release tension and improve muscle function with you.
Essential Guide: How To Prepare Your Home for a Newborn shares our postpartum doula and night nurses best tips! Preparing the home for your newborn or twins’ arrival helps you to concentrate on enjoying your new family.
How To Prepare Your Home for a Newborn – “Where will the baby ‘live’?”
One of the first questions to ask when preparing a home for a newborn is Where will the baby “live”? and by this we mean, where will the newborn sleep, have diaper changes and interact with the family for at least the first 6 months?
Safe sleep recommendations state that for at least the first 6 months, infants should sleep in the same room (but not the same bed) as parents/primary caregivers. So, a crib or basinette and diaper changing station should be set-up in you bedroom where the baby will sleep. If the home and finances allow, create a similar space in the main living area of the home. This limits having to carry and move the crib, diapers, changing products etc. each day and night.
How to create an efficient living space for baby
Diapering Station: Set up a well-stocked diaper changing station that includes: diapers, wipes, creams, and a changing pad. These items can be organized in a caddy, a changing table or drawer for easy access. Remember that any diaper changing furniture and other furniture, should be anchored to the wall before baby arrives.
In the first 2 weeks home a newborn will go through about 140 diapers. Average diaper changes are 8-12 per day so using 10 as an average, we can expect to go through 140. Remember to double this amount if expecting twins! Have boxes accessible and open.
Be ready by having a box of the next size diaper on hand as your baby grows.
To eliminate wasting any smaller size diapers, you can also purchase “booster pads” which are pads that can be placed in a smaller size diaper to absorb excess liquid.
Keep clothing close by the diaper station for quick clothing changes. We recommend 2 to 3 zipper onesies as emergency clothing!
Disposing of diapers: Where will the wet/soiled diapers go? Get a diaper pail or small bags that the diaper can be placed in and then tied up to eliminate odors and germs before they’re disposed of outside.
If the family is cloth diapering, crate a plan of where the used diapers and covers will go after use.
How To Prepare Your Home for a Newborn – Feeding Area
If you’re breastfeeding, have a comfortable chair with a side table for water and snacks, plus a breast pump if using. A nursing pillow should be accessible.
In addition to the pump, properly sized flanges should be available as well as milk storage bags and labels if using.
For bottle-feeding, be sure there are properly sized bottles and nipples. You can expect 6-8 feeds per day for a healthy full-term infant so if possible, a minimum of 8 bottles should be purchased to be sure you don’t have to clean and sterilize bottles more than 1 time per day.
Newborns will all use the slowest flow nipples but parents should be prepared with the next size nipple for when baby is ready to take in more milk per sip. There is no set timeline for this and the child’s pediatrician will be able to direct parents on when it’s appropriate to “size up” on nipple flow. Either way, be prepared to respond to baby’s needs with a higher flow nipple.
Formula brand and type might be determined by what the newborn was given in the hospital or by what the pediatrician recommends in the first well visit. While it is good to have a newborn “ready-to-feed” formula at home, parents might want to wait to stock up on their preferred formula until baby arrives and the pediatrician can give a clear recommendation on the best brand and type for the newborn.
Clothing
Use clear bins or a dresser (anchored to the wall!) for baby clothes, sorted by size or type. This makes it easy to find what you need as your baby grows.
We recommend 10-12 zippered one piece pajamas and outfits in addition to whatever clothing the parents like. The zippered onesie allows for easy diaper and outfit changes and is the most versatile for safe sleep and comfort.
Simplifying Daily Routines
Keeping the household running while a newborn is in the home is a challenge. Add in older siblings, or possible work or volunteer obligations and daily routines can become overwhelming. Postpartum doulas can help by keeping daily routines simple. Here are some ways to do that:
Laundry: Have a dedicated laundry basket for baby clothes and a separate one for your own. Baby clothes are often washed in more gentle cleansers and are washed much more frequently. Those little pieces of clothing can also easily get lost in with the rest of the family’s pile!
Purchase and open baby’s laundry detergent before the due date.
Meal Prep: Prepare and freeze favorite meals in advance. Stock up on quick, nutritious snacks and easy-to-prepare meals for busy days. Think about fruits, smoothies, granola bars and other easy to store snacks that you can eat on the go, or with one hand.
Consider using slow-cooker or one-pot recipes to save effort during preparation.
Minimize outside obligations
Ensuring that you have minimal commitments and a short to-do list means a calmer household, less chance of emergencies and more quality time for the family.
Here are some ways you can minimize commitments during the postpartum phase:
Set Boundaries with Visitors: Decide in advance when and how you’ll welcome visitors. Are “pop-ins” okay? Create guidelines that prioritize your family’s well-being and let friends and family know what times are best for you. Consider using a shared online calendar to coordinate visits.
Delegate Duties: If you have older children or pets, assign specific tasks to family members or hire help (like a dog walker) to ensure they receive care and attention.
Arrange for Help: Schedule times for family or friends to help with specific tasks like meal delivery, caring for older children, or running errands. Consider creating a meal train or asking for help with grocery shopping.
If Hiring Help is possible, schedule babysitters or a cleaning service as needed. Be prepared with their contact information before baby arrives.
Limit Appointments and Commitments: Try to handle routine appointments (e.g., dentist, car maintenance, medical check-ups) before the baby arrives. Avoid committing to non-essential social events or meetings in the first few months.
Set Up Online Bill Payments: If you haven’t already, automate your bill payments to minimize the need to manage finances during the busy postpartum period.
Cancel or Pause Memberships: Consider pausing or canceling memberships or subscriptions that you may not use during the newborn phase (e.g., gym memberships, social groups).
Cleaning & Disinfecting Viruses
Regular cleaning and disinfecting helps keeps the home clean of course! However, during the winter months or even after the family has had guests or been exposed to large groups, a deep cleaning is helpful to keep bacteria and germs away from vulnerable newborns. In fact, keeping parents and adults healthy is vital too! Commercial wipes and cleaners kill most germs but not the category of viruses called non-enveloped viruses. To disinfect surfaces properly, a combination of bleach and water needs to be used.
Norovirus and rotavirus (2 of the awful stomach viruses going around right now) are not killed by commercial products like Clorox wipes, BUT you can disinfect using bleach. You may have seen recommendations to use 5 to 25 tablespoons of bleach in 1 gallon of water to create a disinfectant. This is a crazy wide range so it’s important to know that the amount of bleach used depends on what type of bleach you have. The label will tell you which you have.
Regular Bleach = 21-22 Tbls
Concentrated Bleach = 15-16 Tbls
How To Prepare Your Home for a Newborn – Routine Cleaning and Disinfecting
Other effective must-do actions to keep the home virus and germ free all year long include routine surface and area cleaning. Here are other must-do actions to maintain the cleanliness of the home and keep germs away:
Hand washing- sanitizers are about 70% effective (and also do not work to prevent stomach bugs) but handwashing is in the 90% range of effectiveness in killing germs
Opening windows – this won’t Fresh air and improved ventilation helps dilute airborne viruses, bacteria, and other contaminants by promoting air circulation.
Suggest a HEPA Filter if you can: HEPA air filters capture airborne particles, including allergens and viruses.
Don’t forget to Clean Electronics Regularly: Wipe down phones, tablets, and laptops with disinfecting wipes to prevent germs from accumulating.
Use Microfiber Cloths: These trap dust, dirt, and bacteria more effectively than traditional cleaning cloths.
Clean Your Water Bottles: Disinfect reusable water bottles regularly to avoid bacterial growth.
Vacuum Often: Vacuum frequently to remove dust, pet dander, and allergens.
Create a Cleaning Routine
You can establish a routine to keep the home and baby’s environment clean. This helps the home run smoothly and gives volunteers a to-do list if they want to help. Don’t forget to store cleaning supplies in a safe, out-of-reach location but ensure they are easily accessible when needed.
Feel free to use our printable daily, weekly and monthly cleaning schedules! When well-meaning loved ones ask “What can I do?” parents can hand them a to-do list to scan.
updated Oct 20, 2024 – Everyone has a favorite dinner they like to bring new parents when a new baby is born, but you can be a real hero by bringing breakfast! Here are 7 Power Breakfasts for New Parents, packed with nutrients for parents of newborns and twins. Whether you’re a postpartum doulas, night nanny or family friend, breakfast will be a welcome meal.
Coffee
First things first: coffee! It’s no secret that caffeine is the beverage of choice for sleep deprived parents, and for parents of newborns a convenient, dependable coffee maker is key. So if you want to be true hero, go ahead and gift coffee and a coffee maker! If baby is breastfeeding, don’t worry about caffeine affecting milk; La Leche League and most medical authorities agree that a daily intake of 2 cups (200 milligrams) of coffee is perfectly safe to drink.
Besides coffee, these breakfasts will keep energy up:
Protein Pancakes
Protein is so important especially if you’re breastfeeding!
12 egg whites or 1 ½ c liquid egg whites (do the liquid egg whites, much easier)
A Cup of rolled oats, pulsed until ground
1 banana, mushed
1 tsp cinnamon
Mix ingredients together in a bowl. Cook like a regular pancake. Top with almond butter, greek yogurt, fresh fruit
Double the batch, freeze some and then microwave as needed
Egg Muffins
These are a night nanny favorite to bring families because they can be eaten with one hand!
3 packages Crescent Rolls
1 package of sausage (the kind that is in a tube, not in a roll)
8 eggs
Veggies
Cheese (I use a cheese blend)
Salsa (optional)
Preheat oven to 375
Cook sausage according to directions. Put half aside and freeze for another time. Whisk the eggs together, add salt and pepper to taste. Saute the vegetables for a few minutes until soft. Add eggs, stirring constantly. Add in sausage and cheese, finish cooking. Set aside egg mixture.
Take the crescent rolls and open them. Take two triangles and press them in a muffin tin. Add 2 spoonfuls of the veggie/egg/sausage mixture, add the salsa on top, if using. Close up the roll and repeat 12 times. Brush with one egg white and bake for 12 min at 375 until golden brown. You can wrap them individually in plastic wrap, keep in the freezer, and microwave as needed
Protein Toast
Ezekiel Bread
Almond Butter
1 banana
Toast one piece of Ezekiel bread. Spread with almond butter and 1 banana. You can add chia seeds, if you want.
Mixed Berry Protein Smoothie
Another nutrient packed meal that you can drink with one hand. A staple among parents of newborn twins!
1 cup frozen berries
1 c mixed berries
½ c rolled oats
1 tsp vanilla
½ c nut butter (almond, etc)
1 ½ c Almond Milk
Blend smoothie together. You can put together some smoothie bags ahead of time so all you have to do is empty the smoothie into the blender and add your liquid.
7 Power Breakfasts for New Parents – Tropical Smoothie
1 cup frozen tropical fruit blend
1 C frozen peaches
Cup of spinach
2 t unsweetened shredded coconut
1 t chia seeds
8 oz coconut water
Ice (optional)
Mix ingredients together and then top with some unsweetened coconut. You can put together some smoothie bags ahead of time so all you have to do is empty the smoothie into the blender and add your liquid.
Overnight Oats
Fill a mason jar with the following:
½ c rolled oats
1 c almond milk
2 tsp chia seeds
1 t almond butter
1 t cinnamon
Put lid on the jar, shake, and place in the fridge overnight. Take out in the morning, top with fruit, and enjoy
Egg Frittata
6 eggs, beaten
⅓ c milk
Vegetables you have in the fridge (we like sweet potatoes and goat cheese // ham, spinach, and cheese// red peppers and bacon// but use whatever you have!)
Salt and pepper
Preheat oven to Broil
Whisk together eggs, milks, salt and pepper and then set aside. In an ovenproof nonstick skillet add your veggies, saute for a few minutes until softened. Reduce skillet to medium heat. Pour egg mixture into pan, let cook for 2-3 min. Transfer to oven and let broil for 3-5 minutes, until the top is slightly brown. This saves well in the fridge.
Vegan Sweet Potato & Chickpea Hash
1 medium sweet potato, peeled and diced 1/2 cup cooked chickpeas (canned is fine, just drain and rinse) 1/4 red onion, finely chopped 1/2 bell pepper, diced 2 large handfuls of spinach 1 clove garlic, minced 1/2 tsp smoked paprika Salt and pepper to taste Olive oil for cooking
Heat oil in a large skillet over medium. Add the sweet potatoes, stirring occasionally til they start to soften about 5 minutes. Stir in the veggies, chickpeas and spices. Cook an additional 5-7 minutes until the sweet potatoes are tender and everything is slightly caramelized. Add the spinach to the skillet, stirring until wilted. If using eggs, make small wells in the hash and crack an egg into each well. Cover & cook until the eggs are set.
