What to Pack in Your Hospital Bag (Without the Overwhelm)

You've probably seen the viral videos. The overflowing duffel bags. The monogrammed packing cubes. The 17 baby outfits. And let’s be real — it can be a lot.

But here’s the truth: you don’t need to pack your whole house. What you do need? A few intentional, comforting, and practical items that support you and baby through those early hospital hours and days.

We’ve got you. Here’s your stress-free, judgment-free guide to what actually matters when packing your hospital bag.

For You (the birthing person)

Let’s start with you — because your comfort and care matter most.

• ID + Health Card – You’ll need these at check-in.

• Birth Plan (optional) – If you have one, print a few copies.

• Robe or Open-Front Sweater – Something soft, cozy, and easy for skin-to-skin.

• Non-Slip Socks or Slippers – Hospital floors are cold!

• Comfy Postpartum Undies – The mesh ones are fine… but you might want your own.

• Pads (or Adult Diapers) – The hospital usually provides some, but having your preferred brand helps.

• Toiletries – Think toothbrush, dry shampoo, face wipes, lip balm, hair tie.

• Snacks + Water Bottle – Labour is work. Fuel is key.

• Phone Charger (extra long cord!) – Outlets are rarely bedside.

• Optional: Your own pillow, a calming playlist, or aromatherapy – Comfort is sacred.

For Baby

This part is so tempting to overpack. Remember: they’ll mostly be skin-to-skin, swaddled, and snuggling.

• 2–3 sleepers (newborn + 0-3m sizes) – In case baby is smaller/larger than expected

• A going-home outfit – Optional, but can be sweet for photos

• Hat + mitts – Hospitals often provide a hat, but bring your own if you'd like

• Blanket – For warmth in the car seat, not in the crib

• Diapers + wipes? – The hospital should supply these, but check in advance

• Car seat (installed) – Can’t leave without it!

For Your Support Person

If your partner or support person is staying with you, they’ll need a mini bag too:

• Change of clothes

• Snacks + drinks

• Phone charger

• Cash or coins for vending

• Headphones or book – There can be a lot of waiting

• Patience + presence – Their vibe matters more than their stuff

Tips to Keep It Simple

• Pack two bags: One for labour/delivery, one for postpartum. Leave the second in the car and grab it when needed.

• Don’t stress about being “ready”: Babies come on their own timeline. Your peace is more important than perfection.

• Add a list on top: Things to grab last-minute (like your phone or charger) so nothing’s forgotten.

A Gentle Reminder

No bag can fully prepare you for what birth will feel like. And that’s okay. What you bring with you — your strength, your heart, your community — matters more than any perfectly packed pouch.

You are not underprepared. You are already doing beautifully.

Want a Downloadable Checklist?

We created a Simple Smyles Hospital Bag Checklist to make this even easier.
Pop over to our Instagram or grab it inside The Journey workshop materials!

Let’s Chat!

What’s one “must-pack” item someone recommended to you? Drop it in the comments or DM us on IG! We’d love to hear what made you feel most supported.

Sleepless Nights: Navigating the Exhausting, Beautiful Chaos of New Parenthood

Why Sleepless Nights Hit So Hard (And Why You're Stronger Than You Think)

Before you have a baby, everyone warns you about the lack of sleep.
But no matter how many warnings you hear, nothing truly prepares you for the reality of it.

Sleepless nights in new parenthood aren’t just about physical exhaustion.
They stir up deep emotions: overwhelm, loneliness, anxiety — and sometimes even grief for the life you had before.

If you find yourself pacing the floor at 2AM, crying along with your baby, or feeling a deep pit of dread when the sun sets knowing you’re in for another long night — you are not alone.
You are walking one of the hardest, most tender roads of parenthood.
And you are doing it beautifully.

The Raw Reality: What Sleepless Nights Really Feel Like

One of the most difficult and less-talked-about aspects of sleepless nights is the anticipatory anxiety — the feeling of dread that creeps in every evening.
Knowing you're unlikely to get rest, feeling trapped in an endless cycle of wake-ups, and carrying the weight of exhaustion before the night even begins can be overwhelming.

I remember a night so clearly — I was so tired, I fell asleep while holding my baby.
In a haze, I felt him slipping from my arms and startled awake just in time to hold him tighter. He didn't fall, thank goodness.
But the terror of that moment stayed with me.
It wasn’t about being careless — it was about being human, pushed beyond the normal limits of sleep, strength, and survival.

It’s okay to name this part too:
Sleeplessness isn't just physically exhausting — it’s emotionally scary sometimes.
And you are not weak for feeling it.

What Sleepless Nights Really Teach Us

While no one wants to experience sleepless nights, there’s something quietly powerful that happens during them:

• You learn the true depth of your resilience. Every night you survive teaches you how strong you truly are.

• You connect with your baby in raw, unfiltered moments. Some of the most profound bonding happens during the quiet hours when no one else is awake.

• You learn to surrender. You realize that not everything can be fixed, scheduled, or controlled — and somehow, that softens you in ways you didn't expect.

• You start to honor your needs too. Whether it’s asking for help, setting boundaries, or choosing a nap over a clean house, sleeplessness reshapes your priorities.

• You witness growth — theirs and yours. Both you and your baby are transforming in slow, meaningful ways, even when it feels like nothing’s changing.

Gentle Tips for Surviving the Sleepless Nights

There’s no magic cure — but there are ways to soften the edges of those hard nights:

• Accept help, without guilt. If someone offers to hold the baby while you nap, say yes without hesitation.

• Lower your expectations. Survival mode is still success. Dishes, emails, laundry — they can wait.

• Create small nighttime rituals. Even tiny habits — like a soft robe, a warm tea, or calming music — can make the nights feel a little less heavy.

• Practice tiny self-kindnesses. Drink water. Stretch. Breathe deeply. Remind yourself you are doing an incredible job.

• Know it’s a season. Sleepless nights can feel endless in the moment — but they are not forever. The rhythm will change, and you will sleep again.

Closing: You’re Not Failing — You’re Becoming

If no one has told you yet today:
You are not failing because you're tired.
You are not failing because you're anxious.
You are showing up, night after night, in the darkness and in the struggle — and that is the definition of fierce, enduring love.

One day, the nights will feel lighter.
You’ll rock your baby under the stars and realize — you grew too.
And you are stronger, softer, and more extraordinary than you ever imagined. 💛

Embracing — and Grieving — Your New Season of Life

When you imagine becoming a parent, you expect the love.
You expect the joy.
You expect the overwhelming emotions.

What we don’t always talk about is the grief that comes with it too —
the quiet mourning of the life you left behind.
The identity you are suddenly no longer sure how to find.

At Simple Smyles, we believe in honoring all parts of the journey — the beautiful, the messy, the surprising, and the heavy.
Because becoming a parent isn’t just about meeting your baby.
It’s about meeting a new version of yourself, too.

A Story from Our Founder

I can remember feeling so nervous about becoming a mom.
What if my kiddo didn’t like me?
What if it didn’t come naturally?
What if I didn’t even like being a mom?

I distinctly remember one day — sitting on the toilet, still trying to take my first poop after my C-section (the glamorous postpartum moments no one warns you about) —
struggling with breastfeeding, drowning in sleepless nights, and trying to navigate it all in the height of a global pandemic.

I sat there and thought:
"What the eff have I done with my life? I’ve ruined it."

It’s hard to admit.
Especially when everything we’re taught says that women are supposed to be naturally, effortlessly, joyfully maternal.
That wasn’t my immediate response — and that truth felt heavy to carry alone.

Later, when my girlfriends started having kids, they would admit the same thing to me, quietly and in secret:
"I love my baby so much... but sometimes I miss my old life too."
"Sometimes I wonder if I'm cut out for this."

And the truth is — even now, with my kiddo four years old,
there are still days where I catch myself thinking:
"Man... things used to be so fun and easy."

Grief and Joy Can Exist Together

You can love your child more than life itself —
and still miss the parts of yourself that felt freer, lighter, wilder.
You can feel profoundly grateful —
and still feel profoundly sad sometimes.

✨ Both can be true.
✨ Both are normal.
✨ Both are allowed.

Parenthood isn't about giving up who you were — it's about learning how to weave that old self into the new version of you that's emerging.
It’s about holding space for the "before" while bravely stepping into the "after."

It's Okay to Take Time to Find Yourself Again

The truth is, you won't "bounce back" — and you’re not supposed to.
You are evolving, not undoing.

It's okay if it takes time to feel like yourself again — or to discover that your "new self" is someone entirely different, and still deeply worthy.
You don't have to rush your healing.
You don't have to rush your becoming.

Every phase — the confusion, the grief, the stretching and growing — is part of the beautiful, messy masterpiece of who you are now.

Your Body is Not Broken — It’s a Testament to Your Story

Your body may look and feel different after birth.
That doesn’t make it defective — it makes it extraordinary.

Stretch marks, scars, softened curves — they are not imperfections; they are inscriptions of love, endurance, and creation.
You are not less. You are more.

More resilient.
More powerful.
More breathtaking in ways that have nothing to do with the mirror and everything to do with the life you carry, hold, and nurture.

How to Embrace Your New Season of Life

• Give yourself permission to grieve without guilt.

• Speak lovingly to your reflection — the same way you would speak to a friend.

• Let go of the pressure to "get back" to anything — forward is beautiful too.

• Celebrate small wins (a shower, a hot coffee, a deep breath of quiet) as sacred victories.

• Ask for help — and believe you deserve it.

Your life has changed — and yes, parts of it have been left behind.
But in their place, new parts are blooming.

Trust that joy can grow right alongside grief.
Trust that this season, even in its wildness, is shaping you in extraordinary ways.

Finding Community and Support Matters

You don't have to carry all of this alone.
There is real magic in finding people who say, “Me too.”

• Reach out to postpartum groups, community centers, parent meet-ups — even virtual ones if needed.

• Talk to other parents about the highs and the lows.

• Connect with doulas, lactation consultants, mental health professionals — people trained to hold space for the realness.

• Let your circle hold you, even when you feel messy, complicated, or unsure.

You were never meant to do this alone. 💛

If You’re Feeling This Too, Please Know:

🌿 You have not failed.
🌿 You are not ungrateful.
🌿 You are not alone.

You are allowed to feel everything — and still be an amazing parent, an amazing human, and an evolving work of art.

We see you.
We celebrate you.
We are walking right beside you.

Emotional Health Matters:

At Simple Smyles, we believe that your emotional well-being is just as important as your physical recovery.
If you're struggling with feelings of grief, sadness, or overwhelm after becoming a parent, please know that you are not alone — and help is always available.
Reaching out for support is a courageous, loving step for you and your family. 💛

Hiring a Doula in Ontario: Is It Worth It?

If you’ve landed here, chances are you’ve heard the word “doula” floating around your prenatal world—and you’re curious. Maybe you’re wondering if you really need one, or if it’s just another trendy birth add-on. Let’s clear that up, together.

At Simple Smyles, we’re big believers in informed choices and personalized care. So this post isn’t about convincing you that everyone should hire a doula. It’s about helping you understand what doulas do (and what they don’t), how they might support you, and what to consider when deciding if they’re the right fit for your journey.

What Is a Doula?

A doula is a trained, non-medical support person who provides emotional, physical, and informational support before, during, and after birth. Think of them as your calm, grounded, go-to support person—someone whose only job is to help you feel seen, supported, and safe.

There are two main types of doulas:

• Birth Doulas support you throughout your pregnancy, labour, and delivery.

• Postpartum Doulas support you after baby is born—helping with feeding, sleep, emotional recovery, and adjusting to new parenthood.

✨ What they DON’T do:
Doulas don’t offer medical care. They don’t deliver babies, make diagnoses, or replace your doctor or midwife. Instead, they work with your care team to help you advocate for yourself and feel as prepared, informed, and calm as possible.

Why Hire a Doula? (The Real-Life Benefits)

Research shows that continuous support from a doula can lead to:

• Shorter labours

• Fewer requests for pain medication

• Lower risk of c-sections

• Higher rates of breastfeeding

• Better emotional adjustment postpartum

But beyond the stats, here’s what our clients say they value most:

• Someone who gets it—and helps explain what’s happening

• A steady presence in the room (who isn’t family or medical staff)

• Comfort techniques like breathing, counter-pressure, and positioning

• A gentle advocate when emotions run high or plans shift

• Emotional check-ins during those early, foggy postpartum days

How Doulas Fit Into Your Birth Team

Great news: doulas complement your care team—they don’t compete with them.

• If you’re working with an OB in a hospital, your doula can bridge the gap between medical care and emotional support.

• If you’ve chosen a midwife, a doula offers continuity during labour and can stay after birth to help you transition into postpartum.

• If you have a partner or co-parent, doulas don’t replace them—in fact, they often strengthen your bond. We support both of you through the experience.

In other words: doulas hold space so everyone else can show up more fully.

How Much Does a Doula Cost in Ontario?

Doula services aren’t currently covered under OHIP, but they may be covered under:

• Extended health benefits (check your “health spending account” or wellness benefits)

• Employee wellness funds

• First Nations, Métis, or Inuit-specific programs

• Student insurance plans

Typical rates (as of 2025):

• Birth support packages: $900–$1,800+ depending on experience and what’s included

• Postpartum doula hourly rate: $30–$50/hour

At Simple Smyles, we also offer payment plans and are happy to work with your budget when we can. We believe in accessible care.

When to Book a Doula (And How)

We recommend reaching out to book your doula around 20–28 weeks of pregnancy. This gives you time to:

• Get to know your doula

• Build a birth plan together

• Access prenatal education and emotional support well before labour

Most doulas offer a free consultation (we do!), so you can chat and see if the vibe feels right.

Questions to Ask When Hiring a Doula

Here are some great conversation starters:

• What’s your birth philosophy?

• How do you support partners or other support people?

• How do you handle unexpected situations (like a fast labour or C-section)?

• Are you available 24/7 after a certain week?

• What happens if you’re at another birth? Do you have a backup doula?

The goal is to find someone you feel emotionally safe with. You should leave your consult feeling supported—not sold to.

Final Thoughts: So... Is It Worth It?

We might be a little biased, but we say yes—if it’s in your budget and it feels like the right fit for you. Doulas don’t make your birth experience perfect (no one can). But they can help it feel more connected, grounded, and supported.

Whether you’re planning an unmedicated birth, an epidural, or a scheduled C-section—this is your story. A doula is just one more layer of care to help you feel less alone, more informed, and more in tune with yourself and your baby.

You deserve that kind of care.

💛 Want to learn more about working with a Simple Smyles doula?
Click here to book a free consultation or browse our Toronto-based offerings!