Five Tips for Self-Care in the Fourth Trimester
The first twelve weeks after birth (known as the 4th trimester) is a transitional period where both you and your baby are adjusting to life together. While your baby is learning what life is like outside your womb, you are likely trying to figure out how to balance motherhood while also caring for your postpartum body and essential needs like showering, sleeping and eating. This can be a challenging and emotional adjustment for first-time moms but also for experienced mothers learning how to juggle more than one child.
Taking time and finding ways to prioritize self-care during the 4th trimester is important for your overall health and well-being and will allow you to be in a better mindset to enjoy the newborn phase.
Here are five ways to help you get through the 4th trimester with better sleep, more exercise, healthy nutrition and time for yourself.
1. Give yourself an early bedtime.
If you are normally a night owl, this may be a good time to welcome an early bedtime! Because a newborn’s stomach is so small, they are unable to stay full for very long and wake up for numerous feedings throughout the night. While the amount of time you sleep between feedings may not be ideal, an early bedtime can add a few more hours to your overall night sleep. Aim for a bedtime that will give you 10-12 hours in bed to increase sleep opportunities. And for a longer stretch of sleep, ask your partner or a family member to give your baby their first feeding after your bedtime.
2. Spend time outdoors or out of the house.
The 4th trimester can often feel like a blur. Each day can feel the same as the last, full of diaper changes, feedings and trying to find time to change out of your pajamas. Committing to getting out of the house each day can elevate your mood, allow you to spend time with another adult or simply have a change of scenery. When the weather is nice, a stroller walk can be a great way to get some exercise while your baby is napping or even during awake time to increase their stimulation (this helps promote sleep!). During cold or rainy days, take your walk indoors at a mall or go for coffee with a friend.
3. Keep water and healthy snacks in sight.
As a new mom, one of your most important jobs is making sure your baby gets the nutrition they need to grow and thrive. You likely are keeping track of when they were last fed and when their next feeding should be. Because of this, we often become so consumed with our baby’s needs that we sometimes forget about our own – which are just as important! Staying hydrated and getting adequate nutrition are essential for your own health and energy. Keeping a water bottle close by will encourage you to drink plenty of fluids. A bin of healthy snacks on the counter can be a reminder to eat and a great way to grab a quick nutritious snack when you don’t have time to make a meal.
4. Plan to sleep or rest for one of your baby’s naps each day.
If you had an advice jar at your baby shower, I can almost guarantee sleep when the baby sleeps showed up at least once in there! Your initial thought may have been, “Of course, that makes sense!”, but now you barely have time to shower and last week’s laundry is still sitting in front of the washing machine. It is only natural that naptime may feel like the only time you have to get things done around the house. Taking the time to sleep or rest is important for your mental and physical health and will help you have more energy throughout the day. So, put down your to-do list and plan a nap or restful activity for one nap each day.
5. Make a list of ways visitors can help.
The arrival of a new baby often comes with texts and calls from friends and family asking to meet your bundle of joy. While we are often excited to share this moment with those we love, it is okay to ask your visitors for help. Make yourself a list of things you need and send a few options to visitors when they ask to come over. This will allow them to feel helpful (which most people want to do anyways) and will take some of these tasks off your hands. Some options could include asking for them to get your groceries, staying longer so you can shower or nap, taking your dog for a walk, or even just emptying your dishwasher.
What other ways have you been prioritizing your self-care while caring for a newborn? Let us know on Facebook or Instagram!
Related articles:
Sleep & your newborn: What to expect & how to help them