Postpartum Suggestions

Make sleep a priority

Create a sleep plan w/ partner or husband

Address any environmental factors that could disrupt sleep (ex: room temp, clock light, etc.)

Work with husband, partner, family members and friends to create time for you to sleeping late, taking naps or rest

If you are not sleeping call MD or MFT (ex: not able to sleep when baby sleeps even though you are tired)

Long rest and frequent breaks on the weekend

Small high protein meals or snacks 5x per day (keep protein shakes, protein bars and alike handy)

Make eating as convenient as possible: pre-plan meals or snacks

Work with husband, partner, family and friends regarding help with grocery shopping

If offered, accept help with meals

Drink plenty of water- drink a glass of water every time you feed the baby

Eliminate alcohol- it is a depressant, can disrupt sleep and dehydrates

Reduce or eliminate caffeine, it can exasperate feelings of anxiety

Rest is the priority

As much as possible suspend the routine

Ease into feeling “normal” again- you will get there

In the few weeks postpartum visitors are helpers, schedule “guests” (people you have to host) 4 to 6 weeks postpartum

14 weeks postpartum is the “4th trimester”: a time of rapid growth, change and adjustment - Be kind and gentle on yourself

You will be in a period of change and adjustment for about 12 months

Where possible reduce workload, take items off “the list”

Schedule help with chores w/ family, friends or hire

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No pushing… you just did that!

Community Care- it is OK to be taken care at this time!

Self Care, self care, self care…oh yes, self care!