How to Create a Postpartum Plan
It’s so easy to get caught up in the baby shower, finishing the nursery, and picking out the perfect going-home outfit for your little one, but….have you thought about what happens after the baby arrives? I’m talking about your postpartum plan—a lifesaver that can make your fourth trimester smooth and joyful. Let’s create a plan covering everything from sleep to sharing responsibilities with your spouse.
What You Will Learn in this Blog Post
How to structure your sleep schedule
Effective meal planning tips
Combating loneliness and building your support network
Preparing for postpartum medical or psychiatric emergencies
Planning for baby emergencies, including a NICU stay
Setting boundaries for guests
Dividing house responsibilities and baby care with your spouse
Planning for Postpartum
Bringing a new baby home can be overwhelming. You’re navigating a whole new world with your baby, and it’s easy to forget about yourself. But I’m here to remind you—you matter too. Let’s break down how you can care for yourself mentally, physically, and emotionally during this transformative time.
Let’s dive into seven areas you should make a plan for postpartum!
1. Structuring Your Sleep Schedule
Sleep deprivation can feel like the ultimate enemy. Try this:
Nap When the Baby Naps: I know, I know. This is not always possible, but try to find at least once a day where you can sleep when the baby sleeps. Those short naps can add up. In one of my favorite books, Hard is Not the Same as Bad: The Perspective Shift That Could Completely Change the Way You Mother, the author suggests 20 minute power naps during the newborn season, and she has TEN kids.
Night Shifts: If possible, take turns with your partner. One handles the early night while the other takes the later shift. Your hubby can start the night with the baby and bring you the baby when it is time to feed, and then, immediately take the baby back to burp, change, and swaddle.
Sleep Environment: Make your sleep space as comfortable as possible. Dark curtains, white noise, and a comfy mattress can make a big difference. I loved diffusing lavender in my room to help calm me and baby as well.
Co-Sleeping vs. Bed Sharing: Co-Sleeping is considered rooming-in with your baby in a pack-n-play, bassinet, or mini crib. Bed sharing is actually sleeping with the baby in your bed. The AAP warns against bed sharing for a number of reasons,, but if you are considering it, I highly recommend looking in the the LaLeche Safe Sleep 7.
2. Effective Meal Planning Tips
Nourishing your body is crucial. Here’s how to stay on top of meals:
Freezer Meals: Invite your mom, aunt, sister, best friend to help ou batch some freezer meals that you can pull out and put in the crock pot or easily heat up after baby’s arrival.
Batch Cooking: Prepare large quantities of food that can be easily reheated.
Healthy Snacks: Keep a stash of healthy, easy-to-grab snacks.
Meal Train: Don’t hesitate to ask friends and family to set up a meal train for you.
3. Combating Loneliness and Building Your Support Network
Motherhood can feel isolating, but you’re not alone.
Join a Mom Group: Find local or online mom groups where you can share your experiences.
Stay Connected: Schedule regular check-ins with friends and family.
Professional Help: Don’t be afraid to reach out to a therapist if you need someone to talk to.
4. Preparing for Postpartum Medical or Psychiatric Emergencies
Your health is paramount. Be prepared with these steps:
Know the Signs: Educate yourself on the symptoms of postpartum depression and anxiety.
Have Contacts Ready: Keep a list of emergency contacts, including your doctor and a mental health professional.
Emergency Plan: Discuss with your partner what to do if you need immediate help.
5. Planning for Baby Emergencies, Including a NICU Stay
Hopefully, you won’t need this, but it’s best to be prepared.
Hospital Bag: Keep a hospital bag ready with essentials for a potential NICU stay.
Know Your Resources: Familiarize yourself with the hospital’s NICU policies and support services.
Support System: Ensure you have people who can help at home if you need to be at the hospital.
6. Setting Boundaries for Guests
Visitors can be a blessing or a stressor. Here’s how to manage them:
Set Clear Guidelines: Communicate your boundaries about visit times and durations.
Limit Visits: Don’t be afraid to limit the number of visitors, especially in the early days.
Ask for Help: Let guests know how they can help—whether it’s bringing a meal or doing laundry.
7. Dividing House Responsibilities and Baby Care with Your Spouse
Teamwork makes the dream work!
Create a Chore Chart: Divide household chores to ensure everything gets done. You both should understand that the newborn stage is a season, and roles will shift and change during this time. You will continue to evaluate what you are each capable of managing with each new stage of parenting.
Share Baby Duties: Take turns with feeding, diaper changes, and soothing the baby.
Communicate Openly: Keep the lines of communication open about what you need and how you’re feeling.
Creating a postpartum plan is your first step toward a smooth and joyful transition into motherhood. Remember, you’re not alone on this journey. You have the strength, resources, and support to thrive. By structuring your sleep, planning meals, building a support network, preparing for emergencies, setting boundaries, and sharing responsibilities, you’re setting yourself up for success.
You’ve got this, mama! Create your postpartum plan with confidence and clarity. Let’s make this fourth trimester one of the best chapters of your life. 💖
If you haven’t already, download my FREEBIE at the bottom of this page to start your planning journey—7 Ways to Plan for a Peaceful Postpartum.
And if you’d like more support in setting up your postpartum plan, schedule a 1:1 call with me today to talk through each of these areas in more detail and come away with a plan you can print and put on the fridge!
Thanks so much for reading the blog!
And hey, if you want more tips, support, and a good dose of motivation, subscribe to my weekly emails. Let’s navigate this motherhood journey together, one step at a time.
Before you leave, make sure to download your free guide!
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