Navigating the “Fourth Trimester”
Navigating the first few months postpartum, commonly referred to as the “fourth trimester,” can be challenging for so many parents. If you feel lost and overwhelmed - you’re not alone! Not only are you learning how to care for your baby, but you’re recovering - physically and emotionally - from pregnancy, labor, and giving birth. You’re also learning how to support your partner and your relationships during this new phase for your family. While there isn’t a guide to surviving the first few months postpartum, there are many clinicians, professionals, and experts eager to help. As infant sleep experts and postpartum doulas, we want to share a few tips that may help make navigating the “fourth trimester” a little easier.
Swaddling - Swaddling during the first few months of life can help mimic the secure feeling your baby had while in the womb for so long (it can also help your baby get longer stretches of sleep!). Swaddling can help calm a crying baby, and also helps control the Moro (startle) reflex that all babies are born with. Newborns and younger infants startle often, which can often disrupt sleep - causing them to either have a hard time falling asleep, and/or staying asleep. Swaddling helps keep this startle reflex controlled until your baby is able to control the reflex on his/her own. Most babies start to gain more control over their startle after 14 weeks old, which is also the age when many babies start to show signs of rolling side to side, and eventually onto their belly. If your baby is rolling, you will want to ditch the swaddle and go with a non-weighted sleepsack where your baby’s arms are free to move.
Naps - It’s important to know what to expect from naps during the first few months. Infant nap patterns usually become more consistent and begin to regulate some time between 4-6 months. This means that your newborn will not have a consistent nap schedule for awhile! Does this mean you have to wait and do nothing for 4 months? Absolutely not! Starting a nap routine with your baby early on can help your baby come to learn what to expect around naps and sleep in general, helping sleep come more easily for your baby as months and years go on.
Breast and Bottle Feeding - Whether you’re breastfeeding or bottlefeeding, or a combination of both, remember fed is best! Your growing baby needs calories, so ensuring your baby is well-fed is the key to helping your baby grow on his/her curve (and a full belly can lead to longer sleep stretches too!). Aiming to get as many calories in your baby during the day, can gradually lead to longer sleep stretches throughout the night as your baby’s belly grows.
Mental Health - Making your mental health a priority is essential. This can be challenging when you are caring for your baby around the clock, the exhaustion sets in, and your body is adjusting to the hormone changes after giving birth, as well as during and after breastfeeding. It can be common to feel highs and lows throughout the day more frequently than you have felt before. Take control of your mental health by scheduling weekly check-ins with your therapist, visiting with friends, taking walks, and practicing grounding exercises such as box breathing, meditation, and yoga. If you are experiencing intrusive thoughts, know this can be very common. There are organizations that provide WARMlines for new parents seeking support and resources, such as the Postpartum Health Alliance based in San Diego, or Postpartum Support International, which can put you in touch with a Peer Support Specialist in your area. If intrusive thoughts are keeping you from leaving the house or caring for your baby, consider meeting with your doctor. If these thoughts are leading to more serious feelings of harm to yourself or someone else, call 911 or go to your nearest emergency room.
If you are looking for support during the first few months postpartum, we are here for you! We provide a customized, comprehensive plan tailored to YOUR baby’s needs that includes detailed guidance on feedings, naps, wake windows, developmental stages, sleep, and schedules, with ongoing 1:1 support during plan implementation so you can ask questions and learn how to make adjustments as your baby’s needs change. While we love helping parents get more sleep, we also love helping you thrive and build confidence during a stage of life that can be so difficult. Book your call today to learn more about how we can help you navigate the first few months postpartum with less struggle and more joy (and more sleep, too!).
