8 Pregnancy Self Care Tips for Mothers-to-Be
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Your baby is on the way, and you're constantly busy—stocking up on diapers, going to your medical appointments, and coping with morning sickness. In the middle of all that action, don't forget to set aside time for pregnancy self-care.
Prioritizing your mental and physical well-being will keep you (and your baby) healthier and happier right up to your due date. We've put together these tips to help you put self-care at the top of your to-do list.
1. Nourish Your Body with Healthy Foods and Rest
Sleep and healthy foods go hand-in-hand during pregnancy. They're both essential, but they can also be challenging.
As your body changes, you might find it harder to go to sleep or wake up multiple times. Try using pillows to support your body, placing them between your legs or behind your back. You might consider a pregnancy pillow to help with comfort while sleeping. If you get tired during the day, let yourself doze for a while. Although it shouldn't replace overnight sleep, even a short nap can revitalize you.
Along with good sleep, you'll also need healthy food to keep your body strong. One of the first things a mother-to-be learns is everything she's not allowed to eat, but the things you do eat are just as important.
Eat balanced meals with healthy proteins, vegetables, fruits, and carbohydrates. At the same time, don't be afraid to occasionally give in to your cravings and enjoy your favorite treats in moderation.
2. Stay Hydrated for You and Your Baby
Drinking water might not seem like self-care, but it can make you more energetic and promote better health. While you're pregnant, you'll need to drink more water than usual, and fluid intake can directly affect the health outcomes of mothers and their babies. [1] Carry a refillable bottle so you can take a sip no matter where you are.
3. Make a Plan for Your Baby's Homecoming
Thinking about childbirth is intimidating to many women, particularly first-time moms who haven't experienced it before. Imagining how much pain you'll experience and whether there will be any complications can keep your stress levels high. Instead, focus on what you'll do after your baby has arrived.
Asking a friend or family member to put up a few decorations makes your homecoming feel celebratory, but you should also think about practical needs. Reach out to see if anyone would be willing to bring you a meal, help with laundry, or watch the baby while you take a much-needed shower or nap. Having these plans in place allows you to feel more in control as the big day approaches.
Taking childbirth classes can also alleviate your anxiety and make the day something to look forward to rather than fear or dread. During your classes, you'll learn about things you can do to feel more physically comfortable at home after your baby's birth.
4. Take Time for Yourself
Pregnant women have a lot of responsibilities to juggle: work, checkups, and preparing the baby's room, just to name a few. While those tasks are important, they can sometimes wait when you need a timeout.
If you start feeling overwhelmed, take a temporary step back from some of your obligations. Don't feel pressured to go out or socialize when your body is run down and needs a chance to recover. Spend time alone doing what brings you the most peace, whether that's snuggling on the couch with your pet or spending time outdoors.
5. Indulge in a Little Pampering
It might feel like your world now centers around your baby, but your needs are still important. Be kind to your mind and body by investing some time and money into the activities that soothe you. That might mean getting a massage, having your nails done, or simply spending an afternoon binging your favorite show.
Most importantly, don't feel bad about allowing yourself these small luxuries. You deserve them.
6. Stay Active with Gentle Exercises
Pregnancy-friendly exercises, including walking, swimming, and yoga, increase your flexibility and balance while also improving your emotional wellness. Physical exercise gives you energy, helps you sleep, and boosts your mood. On top of that, it can help prepare your body for labor and reduce the risk of medical conditions, including gestational diabetes, preeclampsia, and low back pain. [2]
7. Breathe Deeply and Manage Stress
Many aspects of pregnancy are stressful, and finding ways to cope with them is essential. One of the easiest and most effective strategies is deep breathing.
Deep breaths allow additional oxygen to enter your body, which helps you feel more physically and mentally relaxed. [3] You can practice guided meditation by using an app or taking a class, but you can also sit and focus on your breathing in a quiet space. Remember to breathe in through your nose and out through your mouth for the best effect.
8. Find Support in Friends and Family
Pregnancy is an emotional and sometimes difficult experience, and you shouldn't have to go on this journey alone. Let your spouse or partner, parents, siblings, and friends know how you're feeling on both the good and bad days. When they offer, accept their help with driving to appointments, purchasing baby items, and cleaning the house.
If your loved ones are too busy to talk or you want to build new connections with other moms, consider joining a pregnancy support group. Meeting with other women who understand what you're going through can make it easier to open up about your feelings and help you feel less alone.
Pregnancy Care Clinic Is Here to Support You
Putting yourself first might feel uncomfortable, but pregnancy self-care isn't selfish. It benefits your baby just as much as yourself.
Let Pregnancy Care Center support you and your self-care efforts. In addition to free pregnancy testing, our services include support classes and groups. During a health care consultation, our licensed medical professionals and trained advocates can also answer your self-care questions and provide pregnancy referrals.
Schedule an appointment.
Sources: (1)Song, Y., Zhang, F., Lin, G., Wang, X., He, L., Li, Y., Zhai, Y., Zhang, N., & Ma, G. (2023). A Study of the Fluid Intake, Hydration Status, and Health Effects among Pregnant Women in Their Second Trimester in China: A Cross-Sectional Study. Nutrients, 15(7), 1739. https://doi.org/10.3390/nu15071739. (2)Cooper DB, Yang L. Pregnancy And Exercise. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430821/. (3)Penn Medicine Lancaster General Health. (n.d.). How to Reduce Stress During Pregnancy. HealthHub. https://www.lancastergeneralhealth.org/health-hub-home/motherhood/your-pregnancy/how-to-reduce-stress-during-pregnancy
