Let Mommy Sleep Blog - Overnight Infant Care + Resources

Pelvic Floor 101: Pregnancy and Postpartum

November 18, 2024

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

October 26, 2024

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).

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.

7 Power Breakfasts for New Parents

October 19, 2024

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.

Egg muffins are a postpartum Power Breakfasts for New Parents

Postpartum doulas make power Breakfasts for New Parents

Mixed berry smoothies are Power Breakfasts for New Parents

Frittata are night doula picks for power breakfasts for parents

vegan postpartum breakfast for new parents

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.

7 Power Breakfasts for New Parents – Recipe Cards

Baby Safety Month: 3 Things to Know About Nursery Furniture

September 20, 2024

September is Baby Safety Month! While parents typically focus on baby gear like car seats and strollers, it’s also vital to be sure furniture and nursery items are safely made, tested and installed. Bookmark these 3 Things to Know about Nursery Furniture.

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1. You Don’t Have to Give Up Style for Safety

Companies such as Oxford Baby & Kids specialize in creative design, but their main focus is safe furniture that grows with the child, transitioning from cribs to toddler beds, daybeds, and full-size beds. Continuity of safety through all of these transitions is not only practical but gives parents peace of mind.

2. How a Product is Made is Just as Important as How It’s Used

While there are plenty of guidelines and certifications regarding infant sleep products, parents should know that products are put on the market every day that do not follow these guidelines. These products are eventually recalled, but many are sold before they can be pulled off of store shelves and large online storefronts.

With nursery furniture, look for cribs that are GREENGUARD Gold Certified, ensuring that your nursery is a healthy space for your little one. This Certification means the furniture has:

Screened for 10,000 chemical compounds and VOC’s
Rigorously Tested & Approved
Cleaner Indoor Air
Promotes healthier breathing environment

3. Installation Matters, Anchor All Furniture!

Anchor all furniture and heavy items to the walls to make sure they don’t tip over. Anchor these items before baby arrives, because we just don’t know the exact age or date babies will begin pulling themselves up or grabbing at heavy items. Be sure to anchor into wall studs.

The last thing to remember about furniture and baby safety is safe sleep. Babies should always be placed in the crib alone on a firm, flat mattress with a fitted sheet. There should be no stuffed animals or other items in the crib and breathable crib bumpers. American Academy of Pediatrics guidelines show you how.

This blog was written with the help of our friends and 25 year industry veterans, M Design Village

Surgeon General’s Advisory: Parenting is Now a Health Issue

September 3, 2024

It’s not just you. Parenting has gotten so hard on folks that even the US Surgeon General is weighing in. This blog, Surgeon General’s Advisory: Parenting is Now a Health Issue breaks down the Advisory and how it aims to help parents reduce stress and get the support they need.

Surgeon General’s Advisory: Parenting Quick Stats

In 2023, 33% of parents reported high levels of stress in the past month compared to 20% of other adults.
41% of parents say that most days they are so stressed they cannot function
66% of parents report feeling consumed by worries regarding money compared to 39% of other adults in 2023.

U.S. Surgeon General Dr. Vivek Murthy whose also a Dad of 2 notes that parents experience unique pressures as shown in the numbers above. Stressors related to raising children, such as financial strain, time demands, concerns about children’s health and safety, isolation, and challenges with technology and social media ae very real.

Additionally, some parents and caregivers are disproportionately affected by mental health conditions, especially those dealing with family or community violence, poverty, or discrimination. Supporting parents is crucial for the well-being of both children and society, and requires policy changes and expanded community programs to provide paid leave, affordable childcare, and other essential resources.

We know the problem, what’s the Answer?

In response to these pressures, the Surgeon General’s Advisory urges a cultural, policy, and programmatic shift to support the well-being of parents and caregivers. It emphasizes the need to change societal norms to value and empower them, addressing the stressors impacting their mental health. This means:

companies expanding paid family leave
improving early childhood education
investing in mental health care and access
providing recommendations for governments, employers, and communities to reduce stress and better support parents and caregivers

Achieving each of these 4 goals will be an ongoing effort within our communities, health systems and the private sector. FOr now the Advisory serves as a call to action. As the website states, Surgeon General’s Advisories are public statements that call the American people’s attention to a critical public health issue.

Like many in the maternal health sector, Let Mommy Sleep continues to advocate for new parents and their health. Our 501c3 Mission Sleep provides free newborn care to parents whose partners are deployed, wounded or deceased. We will also continue to strive for sensible health insurance and postpartum visits. In the meantime these resources might be a help your family:

Crisis Text Line for mental health support: text BRAVE to 741741

Medicaid’s Paid Caregiver Program: If someone with a disability already receives Medicaid, their state may allow a family member or friend to become a paid caregiver.

Temporary Assistance for Needy Families (TANF) – Monthly cash assistance payments to low-income families with children, as well as additional services.

We will continue to add to this list.

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