Creating a Postpartum Plan

Creating a Postpartum Plan

Here at Doulas of North County we are committed to helping our community learn more about how to prepare for postpartum. 

To help get you started, we’ve created this list to help you think through how to set yourself up for success during your fourth trimester.

Prioritize Sleep

You’ve heard it over and over again, “sleep while you can!” (cue eye roll 🙄) - but you know very well that sleep does not work like that. Without a solid plan in place on how to actually prioritize sleep, you can easily fall into sleep deprivation mode.

Firstly, adjust your expectations - instead of getting your 8 hours each night, think about how to get your 8 hours across a 24 hour period. If you are not naturally a napper, then how can you train your body during pregnancy to nap? Think sleep mask, white noise, essential oils, and a NO PHONE mandatory nap time. 

Secondly, can you tag team the nights with a partner, family member, or overnight postpartum doula? When you think about the night (and early morning) as shifts, it makes a big difference to know you’re fully on or fully off. As challenging as it may be, can you and your partner sleep in different rooms when you’re “off shift”? Doing so will allow for a deeper sleep. 

The only way to get in your 8 hours is to learn how to nap or to fall back asleep after your baby’s morning feed for another hour or so. 

How can you craft your life, create boundaries, or ask for help to make this happen?

Lactation Support

Most postpartum people will benefit from some form of lactation support because breastfeeding your baby is a skill that is learned. Like all new skills, a knowledgeable teacher who can guide you can be the key to success. Ideally, taking a lactation class or booking a private lactation consultation during pregnancy can help set you up. Also, forming a relationship with a lactation consultant before a challenge arises will help if and when you need help navigating a complication down the line.

Self-care

Make a list of what self-care looks like during your fourth trimester. Realistically, a manicure, girls' brunch, or your favorite workout class will not be accessible to you (at least initially) - so what else can you do to fill up your cup?

We’ve seen our clients get so creative on how to rethink self-care in the postpartum including:

• One non-negotiable shower every day at 11am
• Coffee brought to them in bed each morning and 5 (handsfree minutes) to enjoy it while it’s warm
• Family outside time each evening, and once ready, a gentle walk around the neighborhood
• Hanging a note on the outside door saying, “New baby inside, please do not knock or ring the doorbell. Send me a text if it’s urgent” 
• Deleting social media apps from their phone for the first 30 days
• Investing in help and hiring a postpartum doula

Preparing for postpartum requires time and intention and is well worth the investment. If you are looking for personalized, in-home support for your fourth trimester from a postpartum expert, you can book a time to speak with a doula on the Doulas of North County team. We provide both daytime and overnight postpartum doula support for all of San Diego County and can help you prioritize sleep, focus on your self-care, and we are even trained in breastfeeding support.