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.

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. 💛

The Beauty of Babywearing: Bonding, Comfort, and Hands-Free Parenting

At Simple Smyles, we believe that the small moments create the deepest bonds — and babywearing is a beautiful example of that.

Whether you're wrapping your newborn close to your heart or carrying your growing baby as they explore the world, babywearing offers countless benefits for both you and your little one.

Why Babywearing Matters

1. Deepens Bonding
Keeping your baby close helps regulate their heart rate, breathing, and body temperature — especially in the early months. The physical closeness naturally strengthens the emotional bond between you and your baby, fostering trust, security, and love.

2. Supports Emotional Development
Babies who are frequently carried often show stronger signs of secure attachment. They tend to cry less, feel more easily soothed, and develop emotional resilience as they grow.

3. Makes Life Easier
Babywearing keeps your hands free while still keeping your baby close. Whether you're making a meal, going for a walk, or simply navigating daily life, a carrier allows you to multitask while still being emotionally and physically connected.

4. Encourages Physical Development
Being worn upright helps babies strengthen their neck, back, and core muscles naturally. It also supports healthy hip development — especially when using ergonomic carriers designed to maintain the "M" position (knees higher than hips).

5. Creates Community Moments
Babywearing often sparks conversations and connections with other parents and caregivers. It’s a simple way to create community while doing what feels natural and nurturing for your baby.

Babywearing Safety Tips

While babywearing is wonderful, safety is key! Remember these simple guidelines:

✨ Tight and secure: Your baby should be held snug against your body without loose fabric.
✨ Visible and kissable: You should always be able to see your baby's face and easily kiss the top of their head.
✨ Chin up and clear: Ensure baby's chin is off their chest to keep airways open.
✨ Supported back and hips: Choose carriers that promote proper posture and hip alignment, especially for newborns.

(And of course, always check the specific instructions for the carrier or wrap you’re using!)

A Final Word from Simple Smyles

Babywearing is more than just a practical tool — it’s a way of moving through early parenthood with gentleness, connection, and intention.
However you choose to carry your baby, know that you are building a relationship rooted in safety, trust, and unconditional love — one simple, beautiful moment at a time.

Interested in learning more?
Our Simple Smyles workshops cover newborn care, babywearing tips, and emotional wellness for new parents.

Pain Perception in Labor: What Really Causes the Pain?

One of the most fascinating things I learned during my doula training was this:
At full term, the uterus actually has very few — if any — pain receptors!

So if there are almost no pain receptors in the uterus... what’s causing the sensations of pain during labor?

The answer is more complex than you might think. Labor pain isn’t just physical — it’s deeply connected to the way the brain processes signals based on emotional, hormonal, and psychological factors.

Let's explore how pain perception works during labor:

What Influences Pain Perception in Labor?

Pain perception isn’t just about what’s happening in the body — it’s about how the brain interprets it. Several factors come into play, including:

🌿 Perceived Danger
Pain is influenced by how much danger your brain thinks you are in. If your brain senses fear or threat, it amplifies pain signals to encourage a "protective" response.

🌿 Expectation of Pain
If you go into labor expecting intense pain, your brain is already primed to experience it more sharply. Anticipation heightens the brain’s sensitivity to discomfort.

🌿 Attention and Focus
Focusing closely on pain increases its intensity. Conversely, using distraction techniques, visualization, or mindful breathing can ease the experience.

🌿 Emotional State
Stress, fear, and anxiety can significantly increase perceived pain. A calm, supported, and safe emotional environment can help minimize it.

🌿 Hormonal Balance
Two hormonal duos play a major role during labor:

• Oxytocin and Endorphins (the “love and pleasure” hormones) help promote relaxation, connection, and natural pain relief.

• Adrenaline and Cortisol (the "fight or flight" hormones) can make sensations feel sharper and labor more difficult if fear or stress are high.

Reframing Pain During Labor

One powerful goal in childbirth preparation is rewiring the brain’s association from:

Contraction = Pain
to:
Contraction = Relaxation and Excited Anticipation

Tools that can support this shift include:

• Mindfulness practices

• Breathing techniques

• Positive affirmations

• Guided imagery

• Physical comfort measures (like massage, movement, and water therapy)

At Simple Smyles, we’ll explore these tools together — giving you practical ways to approach labor with more calm, confidence, and connection. ✨

Stay tuned — next week, we'll dive deeper into specific mindfulness and breathing techniques you can start practicing now!