How to Create a Healthy Morning Routine When You Have a Baby

Becoming a parent, especially for the first time, is one of the most rewarding yet challenging experiences in life. Babies bring joy, love, and a whirlwind of change. Among the sleepless nights, frequent feedings, and endless nappy changes, it can be tough to carve out time for yourself, let alone maintain a healthy morning routine. However, creating a morning routine that prioritises your well-being can be really beneficial—not only for your own health but also to support you in caring for your baby. In this article, we’ll explore strategies to help you build a healthy morning routine when you have a baby.

1. Embrace Flexibility

One of the first things to accept when you have a newborn or a young baby is that your routine won’t be as rigid or predictable as it once was. Babies don’t follow schedules, and their needs often take precedence. This means that your morning routine needs to be flexible and adaptable. Rather than setting a strict schedule, think in terms of a sequence of activities that can be adjusted based on how your night went or how your baby is doing. The key is to focus on what’s most important for your well-being and find ways to incorporate those elements into your morning, even if it doesn’t happen at the same time every day.

2. Wake Up a Bit Earlier (If Possible)

Waking up before your baby can give you a few precious moments of quiet and calm to start your day. Even just 10-15 minutes of solitude can make a significant difference in how you approach the day. Use this time to do something that centres you, whether it’s enjoying a cup of tea, practising deep breathing, or simply sitting in silence. Of course, this isn’t always possible, especially if your baby had a rough night or if you’re severely sleep-deprived. On those days, give yourself time and patience and remember that self-care is about balance—sometimes that means extra sleep is the best choice.

3. Hydrate Immediately

Hydration is crucial, especially when you’re recovering from childbirth or feeding a newborn. Your body has been through a lot, and staying hydrated supports your energy levels, digestion, and overall health. As soon as you wake up, make it a habit to drink a glass of water (or two). Consider keeping a water bottle by your bed so you can hydrate before even getting up. Adding a slice of lemon or cucumber can make your water more refreshing and add a little extra boost of vitamins. Staying hydrated is a simple but powerful way to start your day the right way.

4. Incorporate Gentle Movement

With a newborn, finding time for exercise can seem impossible. However, even a few minutes of gentle movement can have a positive impact on your mood and energy levels. After hydrating, take a moment to stretch, do a few yoga poses, or take a short walk around your home or garden. Gentle movement helps increase circulation, relieve muscle tension, and release endorphins, which can improve your mood and reduce stress. If your baby is content or napping, you might even be able to sneak in a quick workout. But remember, the goal isn’t to stress about getting a full workout in; it’s about moving your body in a way that feels good and helps you feel more energised.

5. Practice Mindfulness or Deep Breathing

Parenthood, especially in the newborn stage, can be overwhelming. Practising mindfulness or a short breathwork practice in the morning can help you approach the day with a clearer mind and feeling calmer. This doesn’t need to be a lengthy practice— try focusing on your breath by inhaling for a count of 3 through the nose and exhaling for a count of 4 through the mouth, aiming for 5-10 rounds. Alternatively, take a moment to reflect on something you’re grateful for, whether it’s the sound of your baby’s breathing, the support of a loved one, or the fact that you managed to get some sleep. These small practices can help you stay grounded and present, making it easier to handle whatever the day brings.

6. Prioritise a Nourishing Breakfast

Eating a healthy breakfast is essential, especially when you’re caring for a newborn. A balanced meal that includes protein, healthy fats, and fibre will provide sustained energy and keep your blood sugar levels stable. However, with a baby in the mix, breakfast needs to be quick and easy. Consider preparing something the night before, like overnight oats with nuts and fruit, or try making a breakfast smoothie (check out some of our fab recipes in the food section on our website). If mornings are too hectic, you can also keep healthy snacks on hand, like Greek yoghurt, hard-boiled eggs, or a handful of nuts, to grab when you have a moment. Remember, the goal is to fuel your body with nutrients that will help you feel your best, not to add stress by trying to prepare a gourmet meal.

7. Involve Your Baby When Possible

Sometimes, the best way to maintain a morning routine is to include your baby in it. If your baby is awake, involve them in your activities. For example, you can practice gentle stretching or yoga with your baby on a blanket beside you, or go for a walk with them in their buggy or baby carrier. If you’re practising mindfulness or breathwork, hold your baby and focus on your breath while feeling their warmth and hearing their breath. These moments of connection can be incredibly soothing for both you and your baby, and they help reinforce the bond between you. Plus, it can be a great way to model healthy habits for them as they grow.

8. Don’t Be Afraid to Ask for Help

Creating a morning routine doesn’t mean you have to do everything on your own. If you have a partner, family member, or friend who can help, don’t hesitate to ask for a hand. Whether it’s someone holding the baby while you take a shower, or a loved one preparing breakfast for you, accepting help can make it easier to maintain your routine. Parenthood is a shared experience, and there’s no shame in leaning on your support system. It takes a village!

9. Be Kind to Yourself

Above all, be kind to yourself. The newborn phase is temporary, and it’s okay if your morning routine doesn’t always go to plan. Some days, you might only manage to drink a glass of water and eat a granola bar before your baby needs you—that’s okay. The most important thing is to be patient with yourself and recognise that you’re doing your best. Celebrate the small victories and remember that taking care of yourself is an essential part of taking care of your baby.

Creating a healthy morning routine with a young baby may seem daunting, but with flexibility and a focus on simple, effective habits, it’s entirely possible and can set a positive tone for your day.

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