How to Prepare for Postpartum: A Comprehensive Guide for Pregnant families
Take 5 minutes to search for “postpartum checklist” anywhere online, and you'll be overwhelmed by the sheer volume of advice on how to prepare for postpartum and life with your baby. Despite the abundance of information, the consensus is clear: proactive preparation can significantly ease your postpartum journey, making it less hectic, stressful, and challenging.
In this blog, I will share how to prepare for postpartum by focusing on four key areas that, from my experience as a postpartum doula and a new parent, make the most significant difference in your postpartum experience. It goes beyond simple checklists to embrace a holistic approach that truly prepares you for the reality of life with a new baby.
Here are the 4 key areas we’ll explore:
If you’ve got 2 weeks until your due date, you’ve got time to get yourself organized 💪
Prepare yourself - Clarify what you want and need so you can ensure those needs are met.
Prepare your stuff - Organize your baby gear and set up essential stations around your home.
Figure out how to look after a newborn - Dive into baby care basics, from feeding to soothing a fussy baby and ensuring safe sleep.
Prepare your village - Identify your support network so you can the professional help for birth, baby care, and postpartum challenges you might need.
New parents have shared that focusing on these areas provided them the greatest payoff, enabling them to worry less and enjoy more time resting and relishing the company of their new baby and each other.
Keep reading to uncover all the details and prepare yourself for a smoother postpartum period.
Prepare yourself - mentally and emotionally - for life with your baby
If you’re reading this blog, you’re probably pretty far along in your pregnancy, and you’ve already spent months dreaming and worrying about your baby and your life together. And that’s an important part of your postpartum preparations! Maybe you’ve even had a chance to gather with other pregnant people to process your thoughts and feelings and brainstorm how to prepare for postpartum together. Or perhaps you’ve found a prenatal workbook or journal that’s helped you explore your vision and goals for your pregnancy and postpartum experience.
These are extremely useful tools that can help you uncover, recognize, and come to terms with expectations, hopes, and fears that can greatly influence your perception of your postpartum experience.
Why postpartum preparation matters
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When you are pregnant and waiting to meet your baby, it can be difficult to fully grasp what parenthood might be like the first time, or even the second or third time. So how can you prepare for a postpartum experience you can’t really visualize?
And while you are in the newborn stage, it can feel like there is little time to reflect, process, or get a real handle on what you’re going through.
But this is where the prenatal preparation can make an important difference in your postpartum experience. Understanding why postpartum preparation matters can transform your experience, making it more aligned with your hopes and less fraught with unexpected challenges.
If you’ve taken the time to consider and articulate your expectations for your baby, for your partner, for your own feelings, you will be better able to recognize how your actual postpartum life differs from those expectations, and when and how that difference might cause disappointment, frustration, resentment, or guilt.
I had my first baby after a relatively problem-free pregnancy and what my midwife considered a textbook 12-hour labor. Of course I was proud of myself. I had done a good job at this childbearing thing. Everyone was in good health when we were sent home a few days later, and my mom was there, waiting to look after us. People dropped off meals, friends and family checked in often, and I was sure we were going to be fine.
And even though my baby was pretty fussy and didn’t sleep as much as I expected, I was sure I could handle it. We’d done so well, there was no reason to think I couldn’t figure him out and do just as good a job at this motherhood thing. I didn’t have to go back to work so I had plenty of time to read and chat with other parents and that is how I spent my first fourth trimester. Only, it didn’t get easier, and I never really felt like I was doing a good job. I felt like I was not figuring out!
What I didn’t realize at the time was that I probably suffered from postpartum burn out. I was trying really hard to bend my postpartum reality so that it would better fit my hopes and expectations.
I prepared for my baby better the second time
This is why, when I was preparing for postpartum the second time, I got into therapy to better align my expectations with reality, learning valuable lessons on how to prepare for life with a newborn more effectively. And this is where I really learned just how much I was holding on to my expectations of what life with my baby was supposed to look like, even though the reality was so far removed.
In truth, I’d never really considered how deeply my beliefs about myself and my identity as a mother were in conflict with my actual everyday life as a mom, but taking the time to examine and face those beliefs, to explore my expectations and honestly face my reality meant that I was much, much better equipped to face the day-to-day joys and challenges with my second baby. And that meant that my second fourth trimester was a much, much better experience than my first.
Prompts to help you prepare yourself for postpartum
So if you haven’t had a chance to really prepare yourself emotionally and mentally for your life with your baby, make the time. You don’t have to know what it’s going to be like - you only have to understand what you honestly think and hope it will be like. These prompts are a valuable part of how to prepare for postpartum by fostering emotional and mental readiness.
Here are some questions to get you started (these are also included in my Prepping for Parenthood mini-course.)
In my family/social circle, most new moms talk about the emotional toll of the early weeks like it's ...
Some common advice I've heard about postpartum emotional struggles is ...
But, to be honest, I think it'll be ...
In the first few weeks with my baby, I expect ...
In the first few weeks with my baby, I hope and wish …
Take some time to really think through these prompts, write your thoughts and feelings down - they are your truth at this stage of your motherhood journey! - and find someone to share them with if you think it will help you. You can even type up your answers on my Contact page and send them to me for validation, feedback, or accountability. I’m here for you!
How to prepare your house for postpartum
Gathering essential postpartum supplies is a critical step in preparing your home for life with your newborn. Fortunately, this part of your postpartum preparation is pretty straightforward: there are certain things you should probably try to have on hand before the baby comes, both for yourself and your newborn. Which brand, version, or how many is more flexible, but don’t leave these items too late!
Essential postpartum supplies
If you plan to birth your baby at a hospital, it’s likely you will receive many items for your recovery from pregnancy and childbirth to take home with you. Be sure to ask for specifics at your last few prenatal checkups and then fill in the gaps with these other postpartum essentials for home.
Nursing bras or tanks: you might be tempted to wait on these since there is this idea that “you don’t really know how big you’ll get” but the majority of nursing bras and tanks are pretty forgiving, size-wise. Your cup size may go up by one, but if the bras and tanks you’re looking at are sized S/M/L, it won’t matter enough to wait and see. Make a good guess and move on.
Once you and your baby have established your feeding practice, you’ll be better equipped to make decisions about quality bras or tanks suitable for the short-term future. For now, get the comfy ones that fit. This way, you won’t be struggling with your clothes at the same time you’re working out how to feed your baby with your body.
Nipple ointment and breast pads: feeding your baby with your body can be very uncomfortable in the beginning because of chafing - your baby is learning how to nurse effectively just as much as you are learning how to feed them, so be sure to have a nipple ointment ready. If you are planning a hospital birth, ask if nipple ointment will be available for you once the baby is born. Many hospitals offer new parents postpartum supply kits for home, and the sample size included might be enough to get you started, or even see you all the way through the learning stage.
Breast pads are also very helpful for protecting your new tanks and bras from the ointment, as well as from leaking milk. You can find soft, reusable pads for this purpose online or at speciality stores, or convenient disposable ones in the baby section of any big box store.
A nursing or feeding pillow: even though it feels like any old cushion or pillow will do the job, nursing or feeding pillows are significantly more comfortable in terms of shape and cushyness for the hours you will spend feeding your baby. It’s often not until new parents switch from a regular pillow to a special feeding pillow that they realize why this is an essential postpartum item. They will keep you from settling into uncomfortable postures for too long, give your arms a break, and help you actually rest and relax during feedings so you can bond with your baby. I liked the regular Boppy pillow, but get the one that seems right to you!
Heavy-flow menstrual pads: as you recover from your pregnancy and childbirth, you will want to make use of your favorite menstrual pads, but consider going up one level from the heaviest flow version you normally use. Again, your hospital will likely provide extra heavy pads and panties for your first few days post-birth, but your flow should decrease to a manageable but steady amount for another week or two after you settle in at home. Tampons and cups are not a good idea during this recovery period, and the menstrual pads can do double-duty as padsicles, for tucks pads, or witch hazel, so keep a small stash in your bathroom for your recovery.
A bottle of witch hazel or jar of tucks pads: to manage the swelling and recovery of your perineum, consider getting a bottle of witch hazel or a small jar of tucks pads, which are like cotton rounds, soaked in witch hazel and other soothing ointments. Ask your hospital if you’ll be sent home with these as well since these are so simple and effective for your postpartum comfort and recovery.
A giant water bottle you love: hydration is so important for your recovery and for your lactation efforts so make it easy to drink more water by having a huge water bottle you love to use ready to go. Get one with a straw if possible since it can make it even easier to drink, drink, drink!
Download the Bare Minimum Baby Gear Guide to help you organize your things and set up your stations.
Must-have baby gear and supplies
Equipping your home with must-have baby gear and supplies is crucial part of preparing for your newborn's arrival. And once you have everything on hand, take some time to organize everything into a feeding station, a changing or diapering station, and a safe sleep space.
A place to sleep: a crib, a sidecar, a bassinet, a basket, or a box, wherever you plan to put your baby down for sleep should be flat, fairly firm, and free of blankets, pillows, stuffed animals, and anything else. If you plan to bedshare, prepare your bed in advance, and make sure your mattress isn’t too soft. Strip the bed of all bedding, lay down a waterproof pad, add a fitted sheet, a flat sheet, and a blanket or thin comforter for you. Limit yourself to one pillow, and stuff any cracks or gaps between the mattress and frame or wall with folded blankets or towels so they are not a suffocation risk. Reach out if you want to talk through the details of this piece of postpartum planning with me.
A place to play: prepare somewhere to put your baby when they are awake and alert. This might be a bouncer, a swing, or a cozy floor mat or baby gym. This spot will be really useful as your baby gets used to household noise and activity, practices socializing with the people around them, and learning about their own bodies. Of course you’ll want to be holding your baby most of the time early on, but you should have a back-up option ready for when you need your hands.
There are really only 3 places to put your newborn, so don’t feel like other baby holding devices like a swing or seat are as important as advertisers promise. When you’re preparing for postpartum, it’s better to keep things simple at first.
Food or feeding supplies: it can be really helpful to prepare a dedicated feeding space in your house before baby comes, with the understanding that you or your partner will spend a significant part of their time there with the baby. Choose a spot that allows the feeding parent to be comfortable, close to the kitchen, available to other family members, and also near an outlet, perhaps! Burp cloths and wipes, nipple ointment, and your large water bottle should also have a home here.
If you plan to bottle feed, you’ll want to have bottles ready to go, along with either expressed milk or formula, and cleaning supplies, along with a good understanding of how to use everything.
Diapering supplies: Of course, one of your must-have baby supplies is a pack of newborn-sized diapers and plenty of wipes ready to go. Diapers for newborns are usually made to accommodate the baby's healing umbilical cord, and tend to fit best in the early days; despite what we've been told, the majority of newborns are not as chubby as depicted on TV and in movies. Check with your hospital, as well, since many will allow you to take whatever diapers remain in the pack at the end of your stay home with you.
Baby clothes: Okay, full disclosure here: I am Team Minimalist, so my advice to you is to acquire 12-15 NB or 0-3mo sized outfits that consist of a mix of short/long sleeved onesies and pants, and sleepers to start out with. My preference is for more frequent laundry over bigger loads of laundry, but the key point is to have some clothes ready to dress your baby in before they arrive because keeping them warm and cozy is critical in the first 2 weeks while your baby is mostly unable to regulate their own temperature. It becomes less urgent as your baby gains weight and learns to manage their own body heat through the fourth trimester, but do make sure you can keep your baby warm when they arrive.
5 Meal prep ideas for the postpartum period
Meal preparation essential part of getting ready for postpartum life. And yet, this postpartum prep strategy might feel like the easiest one to forgo since you can always figure out food on the fly, but please take some time to plan how you will continue to eat well when your newborn comes home! Here are some ideas to get you started - take some, leave some, mix and match - whatever will get you through your first six weeks together.
Freezer Meals: this classic takes a fair bit of planning and prep (and upfront investment), but your reward is home cooked meals you can enjoy because you know just what’s in them and are pretty sure you’re going to love them (especially important if you’ve got dietary restrictions you’re protecting). Whether you want to cook and then freeze or else prep for the crockpot or oven, there are folks online who have entire menus you can borrow, strategic plans you can follow, and plenty of tips to help your prep work go smoothly. I love thefamilyfreezer.com for this but there are lots of different ones out there. And you can fill your freezer either by batch cooking many meals in a few days in advance or simply making a double helping of the meals you’re already eating before your due date, and freezing the leftovers for later.
Meal Trains: set up your own, talk to the person who hosted your baby shower, or connect with your faith community, family, or circle of friends. You can organize a meal plan with something as simple as a spreadsheet, but there are also websites that will manage the logistics for you so that helpful folks can simply log on, find a convenient date, and leave a note about what they’re going to bring and when. Most are also set up to allow for a restaurant meal delivery sponsored by the people who love you and your baby. The rhythm I see postpartum families use for meal trains is typically 3-4 meals delivered for 6-8 weeks.
Meal Kits and Grocery Delivery: If freezer meals and meal trains aren’t quite right for your family or your situation, this might be a good time to sign up for a meal kit service, even if it’s only for a few weeks. At the end of a long, hard, fussy day, it’s really hard to find the energy to decide what to eat and then get to work preparing it, so having 3 or 4 meals delivered weekly in a meal kit can ease that pressure. Most companies that offer this service cater to a variety of dietary needs - just make sure that most of the prep work is already done for you! (My favorite is Hungryroot - let me know if you want a coupon code to get started!)
Stock up on snacks: After making, carrying, and delivering a baby with your body, it’s so important to fuel your recovery, and even more so if you’re also going to feed your baby with your body. In the weeks ahead of your due date, start to stock your pantry with hearty, healthy snacks, good food you can heat and eat, and tasty grab and go items you can eat with one hand. Your body will begin eagerly replenishing depleted mineral stores and rebuilding and repairing worn out muscles and tissues from the burden of your pregnancy so this is not the time to restrict your diet. Love and honor your body by giving it plenty of good food.
Let me know which of these postpartum essentials you’ve got covered, and which you’re still feeling uncertain about. I’d love to help you prepare for a more calm and confident postpartum!
How to look after a newborn
It can be very intimidating to think about how you’ll look after your new baby, especially if you’ve never looked after a baby before! With so much focus on the birth process, the days and weeks that follow can seem daunting and shrouded in mystery.
But I’ve got you covered! This section is your gentle, comprehensive mini crash-course in newborn care, designed to provide you with the essential understanding of how to look after your new baby with confidence.
We’ll cover the basics of feeding options, soothing a fussy infant, and ensuring safe sleep so whether you've never changed a diaper or you're looking for the latest in baby care strategies, you're in the right place.
And if you’d love to print this whole section out and tape it to your fridge, go ahead and grab the downloadable version of the Newborn Care Cheat Sheet, which includes all the essential information you’ll need around feeding, soothing, and safe sleep once you bring your baby home.
What and how to feed your baby
Deciding on the best way to feed your newborn is a deeply personal choice, with options including breastfeeding directly, using pumped breast milk, formula feeding, or combining these methods for flexibility and convenience. Understanding the basics of your newborn’s feeding needs can empower you to make informed decisions that best suit your family's needs and your baby's health.
Breastfeeding vs. Formula Feeding Amounts
Whether you choose breast milk, formula, or a combination, it's essential to make sure that your baby receives the right amount of nourishment. Newborns typically require about 1oz of milk every 2-3 hours in their first week, gradually increasing to up to 4oz by the fourth week. It's important to note that breastfed babies may feed more frequently than formula-fed babies, as breast milk digests more quickly. While the quantity of breast milk per feeding may stabilize around 4oz, formula quantities will likely increase, reaching up to 8oz per feeding by the six-month mark.
Of course, if you are nursing your baby, you may never know “how much” milk they are getting, but that doesn’t mean you cannot be sure they are getting enough milk. Consider having a lactation specialist teach you how to tell your baby is swallowing while actively feeding. You can also feel confident that your baby is eating enough if they are producing plenty of wet and dirty diapers, and if their bodies relax, fists unclench, and their mood improves during or after a feeding, and of course, if they are gaining weight.
For more information, check out this blog post about the basics of breastfeeding or this one about the basics of breast milk.
Feeding Frequency and Signs of Hunger
Pay close attention to your baby's hunger cues rather than adhering strictly to a schedule. Frequent feedings, when it seems like the baby is eating every 1-2 hours, are a normal part of your newborn's development, especially in the first 8-10 weeks after birth. Do not delay feedings for the sake of getting the baby on a schedule during these early weeks. Frequent feedings are not a sign that anything is wrong - instead, your baby needs these feedings to fuel a huge amount of growth in these first 3 months. So when your baby starts to get restless, makes sucking noises, and becomes alert, it’s probably time for another feeding!
Quick Tips for Successful Feedings
Pacing and Burping: Midway through feedings, take a moment to burp your baby to help prevent discomfort and gas. This practice can be especially beneficial during the early weeks when your baby's digestive system is still developing.
Diaper Changes and Sleep: Many newborns will need a diaper change shortly after feeding, while others might be ready for a nap. Observing and responding to your baby's natural rhythms and needs is key during this time. It will likely mean you and your family will need to slow down and this, too, is a normal part of the newborn stage.
By following your baby's lead and focusing on their unique needs, you can create a nurturing and effective feeding relationship.
How to soothe a fussy baby
Caring for a fussy baby can be challenging, and it's crucial for new parents to know they're not alone in facing this hurdle. Accepting help from others and acknowledging when you're feeling overwhelmed are important steps in preventing postpartum burnout, a genuine diagnosis that can be avoided if you do not shoulder the full responsibility of soothing a very fussy baby all day and all night.
If your baby is particularly restless, consider these proven soothing techniques, applying them for several minutes and combining them as needed:
Swaddling: wrapping your baby snugly can mimic the security of the womb, making them feel safe and comforted.
Gentle motion: babies often find comfort in movement. Try swinging them in your arms, using a bouncy seat or baby swing, or even a car ride or stroller outing.
White noise: rhythmic shushing or the sound of a steady, rumbly appliance can be surprisingly calming for babies. White noise machines are designed for this purpose and can be a great investment!
Comfortable Positions: holding your baby on their side or stomach (while supervised and not sleeping) can alleviate discomfort from gas or digestion issues.
Sucking: many babies find sucking on a pacifier or bottle soothing, though it's worth noting that preferences vary.
For a deeper dive into how to soothe a very fussy baby, additional support and ideas can be found in this Quick Start Guide to Fussy Babies blog post.
Safe sleep tips for newborns
The phrase "sleep like a baby" often conjures images of long, uninterrupted, peaceful rest, but the reality of newborn sleep is far different. During the first 8 weeks, expect sleep patterns to feel unpredictable and erratic — this is completely normal. Nap durations can vary widely, and finding a rhythm that leads to longer naps might work one day but not the next. By around 10 weeks, sleep rhythms typically become more consistent, yet feeding and sleeping times will still significantly influence your family’s daily routine for months to come.
The key to getting through these early weeks is prioritizing frequent daytime sleep in your baby’s safe sleep space. Here’s how you can ensure a safe sleeping environment for your newborn:
Frequent, Safe Naps: For infants under 10 weeks, aim for naps in their safe sleep space about 60-75 minutes after waking. Surprisingly, extending wake times doesn't improve sleep quality or duration at this age.
Safe Sleep Space: The importance of a safe sleep environment cannot be overstated. Opt for a sleep surface that is firm, flat, and free from any loose items like blankets, bumpers, toys, or cords. Suitable options include a bassinet, crib, or pack’n play. Avoid sofas, armchairs, rock’n plays, or swings for sleep due to safety risks.
Monitoring Risks: Even in a crib, be vigilant about potential hazards such as cords from baby monitors or window blinds that could pose a danger. And do not add things like sleeping docks or nests to the crib.
And lastly, for families interested in bed sharing, it's crucial to be educated and intentional so that you can make this choice with safety in mind. La Leche League’s Sweet Sleep 7 offers valuable insights into reducing the risks associated with bed sharing, including suffocation hazards. Educating yourself and preparing your sleeping arrangement can help you make an informed, intentional decision about bed sharing.
Building your postpartum support network
One of the most important yet often overlooked aspects of preparing for your baby's arrival is establishing a strong postpartum support network, or "postpartum village." In the United States, it often falls upon parents to identify their needs for support and then take the steps to get the postpartum help they want.
This is something students in the Prepping for Parenthood course do as the final step as they prepare for a more calm, confident fourth trimester.
How to find postpartum support
Happily, the internet has simplified the process of building your postpartum village. Here’s how you can start assembling your team of postpartum support:
This resource is available to Prepping for Parenthood students. Join us here!
Begin with a Search: Open your web browser and look up “postpartum doula near me” to find the postpartum specialists who can offer personalized care and support during the postpartum period.
Compile a List: Take note of the names, websites, email addresses, or phone numbers of potential doulas near you.
Broaden Your Search: Extend your research to include:
Lactation consultants for breastfeeding support
Pediatric dentists specializing in lip or tongue ties
Infant chiropractors for early physical adjustments
Craniosacral therapists, fascial therapists, and massage therapists for infant wellness
Pelvic floor physical therapists for your postpartum recovery
Postpartum therapists or counselors for emotional and mental health support
Reach Out: Contact the professionals you feel most drawn to and ask about their services, availability, pricing, and processes. It’s also a good opportunity to ask any preliminary questions you might have. Take notes about how you feel during your interactions with them.
Refer to Your List as Needed: Once your baby arrives, and you identify specific needs, refer back to this list. Having a pre-compiled list of contact simplifies the process of figuring out who to call and will make it much easier to get on the phone.
Preparing your postpartum support ahead of time is a proactive step that future-you will thank you for! By taking the initiative to establish a network of support, you ensure that you have the resources and help at your fingertips when you most need them.
Your calm and confident postpartum journey
As we've explored the four key areas essential for postpartum preparation—mentally and emotionally preparing yourself, organizing your home and baby gear, mastering newborn care, and assembling your support network—you're now equipped with the knowledge to navigate the postpartum period with greater ease and confidence. However, understanding what to do is just the beginning!
Introducing Prepping for Parenthood: Your step-by-step guide to postpartum preparation
If you're looking for a more structured, comprehensive approach to apply this knowledge and truly prepare for the arrival of your new baby, I warmly invite you to join me in the Prepping for Parenthood course. This course is designed to walk pregnant parents through each of these practical preparation steps in detail, providing you with additional resources, personalized Q&A support, and if you’d like, a community of fellow parents-to-be.
Prepping for Parenthood offers a practical break down of the ways you and your partner should prepare yourself, your home, and your village. It's crafted to ensure you can enjoy the birth and postpartum experience you desire, and so I’ve emphasized meaningful preparation that allows for rest, relaxation, and bonding with your baby and partner during those precious early weeks.
Whether you're in the final stretch with at least 2 weeks before your due date or simply eager to start preparing early, joining the next round of Prepping for Parenthood is a step toward a more calm, confident postpartum experience. For just $125, get access to a wealth of knowledge and resources that you can navigate at your own pace, ensuring you don’t just feel ready but are truly prepared for what's to come.
Let's connect and share this journey
And if you're looking for a more personal connection or want to discuss your pregnancy and early parenting experiences, I'm just a message away. The best way to reach me is on Instagram—send me a DM @ppdoulapatricia, and let's start a conversation. Your journey to parenthood is unique, and I'm here to support you every step of the way.
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Patricia is a steady companion through the transformative journey of new parenthood. With a rich background that weaves through global travels, teaching experiences, and the personal journey of parenting, Patricia brings a unique blend of empathy, understanding, and support to her role as a virtual doula. Her approach is deeply rooted in the belief that every new parent's experience is unique, deserving of personalized guidance and support.
Through her personalized and compassionate postpartum support, Patricia is changing how families experience the Fourth Trimester. She offers both a listening ear and a guiding voice, helping new parents navigate the early stages of parenthood with calm and assurance.
Pregnant and not sure you’re ready for this baby yet? Sign up for Prepping for Postpartum now!