Written By Rebecca Leung

Pregnancy is an exciting time filled with anticipation and preparation. Many of us spend these months choosing the perfect pushchair, decorating the nursery, and filling tiny wardrobes with baby clothes. But while we prepare for our baby’s arrival, it’s just as important—if not more so—to prepare for ourselves.

The postpartum period, often called the “fourth trimester,” is a delicate and transformative time. It’s a period of healing, bonding, and adjustment. As a birth doula, mother, and health coach, I know how important it is to plan for this time. Proper preparation and support can make the difference between feeling overwhelmed and feeling empowered.

Here’s a comprehensive guide to help you prepare for the fourth trimester, honour your needs, and embrace this beautiful (and sometimes messy) chapter of life.

Why Preparing for Postpartum Matters

We tend to focus our preparation on our babies—buying the essentials like nappies, clothes, and car seats—but in truth, newborns need very little in the early weeks: milk, nappies, and most importantly, you.

What’s often overlooked is the needs of parents during this time. Postpartum is not just about recovery; it’s about creating a foundation for healing, bonding, and adjusting to your new family dynamic. By preparing ahead of time, you can ensure those first few weeks feel calmer, more enjoyable, and less overwhelming.

Practical Tips to Prepare for Postpartum

1. Nourish Yourself

Your body’s needs during postpartum are higher than at any other time in your life. You’re recovering from pregnancy and birth, and if you’re breastfeeding, your body is working hard to produce milk for your baby. Without proper care, it’s easy to fall into postpartum depletion.

• Stock Up on Nutritious Food: Fill your freezer with batch-cooked meals or invest in a meal delivery service. Add this to your baby shower list if you have one.

• Hydrate, Hydrate, Hydrate: Keep a water bottle handy, especially if you’re breastfeeding. Consider electrolyte drinks to replenish your body.

• Supplement Wisely: Consult a health professional to see if postnatal supplements might help.

• Comfort is Key: Make sure your favourite blankets, bedding, and loungewear are clean and ready. Even treating yourself to new PJs or slippers can bring small joys to your postpartum days.

Recommended Reads:

• The Postnatal Depletion Cure by Dr. Oscar Serrallach

• The First Forty Days: The Essential Art of Nourishing the New Mother

2. Create a Support Network

Postpartum is not the time to do it all alone. Preparing your support network ahead of time can make a world of difference.

• Identify Key People Who Can help: Make a list of people you can rely on for specific tasks—whether it’s walking the dog, picking up shopping, or holding the baby while you nap.

• Set Boundaries with Visitors: It’s natural for friends and family to want to meet your new baby, but your healing and bonding time comes first. Politely let them know you’ll be limiting visitors in the early weeks or set specific times for short visits.

• Accept Help: When loved ones offer to bring something, say yes! Whether it’s snacks, meals, or just a listening ear, letting others help benefits everyone.

• Professional Support: Hire a postpartum doula, lactation consultant, or book appointments with a chiropractor or pelvic floor therapist. A doula can provide invaluable emotional and practical support during your first 40 days.

3. Prioritise Rest and Sleep

Sleep deprivation is a common reality for new parents, but there are ways to maximise your rest:

• Plan for Naps: Work with your partner to create a schedule that allows you to nap during the day. Even 20 minutes of rest can help re-energise you.

• Familiarise Yourself with Safe Sleep Practices

4. Set Boundaries and Stay Low-Key

Before your baby arrives, think about what kind of postpartum experience you want:

• Stay Low-Key: Avoid overcommitting to social events in the first six weeks. Keep your calendar open and let yourself decide day-by-day what feels manageable.

• Social on Your Terms: Walks with friends, breakfast dates, or short pub lunches are great ways to be social without overwhelming yourself.

• Explain Your Boundaries: If you’re used to having people “drop in,” let them know you’ll need some time to adjust before having regular visitors. A simple explanation—like wanting to rest and bond with your baby—is perfectly reasonable.

5. Educate Yourself

Understanding what’s happening to your body and mind postpartum can help you feel more in control:

• Learn About Postpartum Conditions: Know the early signs of common issues like mastitis, blood clots, or postpartum depression.

• Invest in Resources: Books, workshops, and support groups can equip you with tools to navigate this time. Look for local parenting classes or online communities like those run by NCT (National Childbirth Trust) or Peanut.

6. Self-Care is Not a Luxury

Self-care in postpartum isn’t about luxury—it’s about survival and wellbeing.

• Make a Plan: Write down simple activities that make you feel good, like reading, journaling, breathwork, or meditation. Schedule these into your week.

• Protect Your Mental Health: If you’re struggling emotionally, don’t hesitate to reach out to your GP or a perinatal mental health specialist.

• Hygiene Isn’t Self-Care: Make time for small pleasures beyond the basics. You deserve more than just getting through the day.

7. Hire a Doula

Of course, I’m going to suggest this! But seriously, hiring a doula doesn’t have to mean a huge financial or time commitment.

A postpartum doula can offer emotional support, guidance, and practical help, such as light housework, breastfeeding support, or simply holding space for you to rest. Even a few hours a week can make a significant difference.

Final Thoughts

Preparing for postpartum is about more than just stocking up on nappies and onesies. It’s about creating a foundation of care for yourself, your baby, and your family.

By focusing on nourishment, rest, boundaries, and support, you can make those early weeks feel calmer and more joyful. Remember, you don’t have to do it all alone. Lean on your community, accept help, and give yourself permission to rest and recover.

Your postpartum journey is as important as the arrival of your baby—honour it, embrace it, and know that you are doing an incredible job.

With love and encouragement,
Rebecca x

Written By Rebecca Leung

Packing your hospital bag is one of the most exciting and practical steps you’ll take as your due date approaches. Whether it’s your first baby or you’re a seasoned parent, this milestone can make everything feel that much more real.

As a birth doula, I know how overwhelming it can be to decide what to pack. You want to feel prepared without overpacking, especially since hospital environments are not the cleanest and space is limited. To help you get started, I’ve created this detailed guide—combining my personal recommendations, expert advice from Erica Chidi Cohen, and practical tips from parents who’ve been there before.

When to Start Packing

I recommend starting to pack your hospital bag around 34–36 weeks, just in case your baby decides to arrive early. Some parents prefer to pack multiple bags—one for you, one for your birth partner, and one for your baby. This can help keep things organised and stress-free during what may already feel like a chaotic moment.

Planning a Home Birth? Pack a Bag Anyway

Even if you’re planning a home birth, it’s still a good idea to pack a hospital bag. While most home births go smoothly, there’s always the small chance you might need to transfer to a hospital. Having a bag ready ensures that you’ll have everything you need without last-minute scrambling.

For a planned home birth, consider packing:

• A change of clothes and toiletries for yourself, in case of an unexpected hospital stay.

• Essentials for your baby, such as nappies, clothes, and a car seat.

• Copies of your birth plan and any medical notes that midwives or doctors might need.

Being prepared for all scenarios will help you stay calm and focused, no matter how your birth unfolds.

For Mum: Comfort, Care, and Recovery

Labour and postpartum recovery can be physically and emotionally demanding, so your bag should include items that make you feel grounded, comfortable, and cared for.

Essentials for Labour

• A Totem: Bring something meaningful to you, like a crystal, a small photo of a loved one, or an item that helps you feel calm and grounded.

• Snacks and Drinks: Labour can be long, so pack snacks like bananas, granola bars, and dried fruit. Coconut water or isotonic drinks (like Lucozade Sport) are great for staying hydrated and energised.

• Lip Balm: Hospital air can be very drying, so keep your lips moisturised.

• Socks with Traction: Non-slip socks can keep your feet warm and safe while walking around.

• Hair Bands: Keep hair out of your face with soft, comfortable ties.

• Birth Ball: If your hospital doesn’t provide one, consider bringing your own. It’s great for comfort and positioning during labour.

• Towel: Hospital towels are often thin and scratchy; a cosy towel from home can be a small but significant comfort.

• Aromatherapy Diffuser or Electric Candles: Lavender or peppermint essential oils can help you relax, while electric candles can create a calming atmosphere in a harshly lit hospital room.

• Massage Oil: For soothing massages during labour, if that’s part of your birth plan.

Essentials for Recovery

• Disposable Underwear and Maternity Pads: Hospitals provide some items, but it’s good to have your own stash of comfy disposable knickers and thick maternity pads for extra coverage.

• Toilet Paper: Hospital toilet paper is often 1-ply; bring a roll of softer paper for added comfort.

• Personal Toiletries: Pack travel-sized basics, including:

  • Face wash, moisturiser, and lip balm

  • Toothbrush and toothpaste

  • Shower gel (unscented is ideal)

  • Hairbrush and deodorant

  • Light makeup (optional, for photos or a confidence boost)

• Nightgown or PJs with Easy Chest Access: These are essential if you’re breastfeeding or just want a comfy, loose outfit for recovery.

• Robe: Perfect for layering over your nightwear during ward visits or while feeding.

• Nursing Bra and Pads: Pack at least two nursing bras and disposable or reusable breast pads.

• Nipple Cream: Lanolin-based creams can provide relief for sore nipples, especially in the early breastfeeding days.

• Breast Shells: If you’re concerned about leaking or soreness, these can be helpful.

For Baby: The Basics for a Warm Welcome

Your baby doesn’t need much in the first few days, but here are the essentials:

• Clothes:

  • 2 footed, kimono-style onesies (easy to put on and cosy)

  • 2 soft hats

  • 2 pairs of socks and mittens (to keep their hands warm and prevent scratching)

• Blankets: Bring two receiving or swaddle blankets for wrapping your baby snugly.

• Nappies and Wipes: Pack 6–10 nappies if you have a brand preference. Hospitals will often provide these, but it’s nice to have your own just in case.

• Car Seat: Ensure your car seat is installed and ready for the journey home.

For Your Birth Partner: Essentials for Support

Your birth partner plays a vital role in supporting you, so make sure they’re well-prepared too:

• Comfortable Clothing: Include layers, as hospital temperatures can fluctuate.

• Snacks and Drinks: Labour can be long for them too, so bring plenty of snacks to keep them fuelled.

• Chargers and Power Banks: Don’t forget phone or tablet chargers, and a portable power bank for taking photos and staying in touch with loved ones.

• Notebook and Pen: Perfect for jotting down important details or birth memories.

• Travel Pillow and Blanket: Make sure they’re comfortable if they plan to rest at the hospital.

Optional Items to Personalise Your Experience

These aren’t essential, but they can make your hospital stay more comfortable and meaningful:

• Photos or Affirmations: Bring inspiring words or pictures to focus on during labour.

• Music Playlist: Create a playlist of calming or motivating music to help you through labour. Many UK hospitals allow Bluetooth speakers or headphones.

• Celebration Treats: Pack some chocolates or a favourite snack to celebrate after your baby arrives.

• Thank You Cards: A small gesture for the midwives and hospital staff who help bring your baby into the world.

Final Thoughts

Whether you’re planning a hospital birth or a home birth, packing your hospital bag is a chance to prepare for a major life event—and to bring along some of the comforts of home. Remember, less is more: focus on the essentials, but don’t hesitate to include a few personal touches that will make you feel grounded and supported.

This is your time to welcome your baby into the world—make it as calm, supported, and special as possible.

With love and encouragement,
Rebecca Leung

Written By Rebecca Leung

During pregnancy, so much focus is placed on preparing for birth that many women enter the postpartum period unprepared for the physical, emotional, and mental demands it brings. The postpartum stage—also known as the fourth trimester—is a vulnerable and transformative time. It’s a period when rest is not only essential but also deeply healing.

In our fast-paced world, where productivity often takes priority, resting after birth can feel counterintuitive. Yet, slowing down, nurturing your body, and creating a supportive environment can profoundly shape your postpartum recovery and your transition into motherhood.

Why Postpartum Rest Matters

The postpartum period is about healing, adjustment, and bonding with your baby. Whether you’ve had a vaginal or caesarean birth, your body and mind have undergone incredible changes and need time to recover.

Here’s why rest is vital:

1. Physical Recovery: After birth, your body heals from significant exertion, and rest aids recovery.

2. Emotional Wellbeing: Rest helps you manage the hormonal shifts, emotions, and sleep deprivation that accompany early motherhood.

3. Breastfeeding Support: Resting with your baby encourages skin-to-skin contact, oxytocin release, and milk production.

4. Bonding: Quiet time with your baby promotes connection and attachment during this precious period.

The Realities of Postpartum Recovery

Many women are unprepared for what happens in the days and weeks after giving birth. Understanding the physical and emotional changes you might experience can help you embrace the rest your body needs.

• Postpartum Bleeding: After birth, you’ll experience lochia (discharge of blood and uterine tissue) for up to six weeks. Rest is key to managing bleeding, as overexertion can increase it—a clear sign to slow down.

• Core Weakness and Tenderness: Simple movements like getting out of bed may feel challenging, especially as your body adjusts to the physical changes caused by pregnancy and birth.

• Producing Breastmilk: Whether you breastfeed or not, your milk will come in 3–5 days after birth. Rest supports milk production and makes establishing a feeding rhythm easier.

Redefining Rest in Postpartum

Rest doesn’t always mean sleep. While sleep deprivation is common with a newborn, resting can take many forms that allow you to recharge both physically and emotionally.

1. Social Rest

Limit visitors and create a postpartum bubble. Only invite people who will offer practical help, such as cooking meals, cleaning, or simply holding space for you to share your thoughts and feelings. Focus on relationships that uplift and energise you rather than drain you.

2. Sensory Rest

Protect your nervous system by embracing calm and quiet. Play soothing music, reduce screen time, and surround yourself with comforting items like warm blankets, herbal tea, and cosy clothes. Preparing your home as a cocoon during pregnancy can make it an inviting retreat during postpartum.

3. Physical Rest

Lying horizontally as much as possible supports pelvic floor healing, relieves pressure on your body, and aids recovery from both vaginal and caesarean births. Side-lying breastfeeding can reduce strain and help you rest while feeding your baby. Avoid the pressure of “getting back to it” and instead prioritise long-term health and healing.

4. Emotional Rest

Birth is a monumental experience, and unpacking it is healthy and normal. Talk to your partner, a trusted friend, your doula, or midwife about your experience, emotions, and reflections. Processing these feelings is an essential part of your recovery.

Practical Tips for Embracing Postpartum Rest

1. Prepare Ahead of Time: Stock up on easy-to-prepare meals, comfortable clothing, and postpartum essentials before your baby arrives. Create a cosy rest space with everything you’ll need nearby.

2. Communicate Your Needs: Have open conversations with your partner and family about prioritising rest. Discuss how they can support you, whether through helping with chores, caring for older children, or providing emotional support.

3. Delegate Without Guilt: Accept help from friends and family. Whether they cook meals, hang laundry, or run errands, every bit of support allows you to focus on rest and recovery.

4. Set Boundaries: Limit visitors in the early weeks and prioritise those who will genuinely support you. Remember, this is your time to heal and bond with your baby.

5. Nap When You Can: While newborn sleep is unpredictable, taking short naps during the day can help you recharge.

Rethinking Postpartum Productivity

As a society, we often view productivity as a measure of success. But in postpartum, rest is productive. Slowing down and focusing on healing isn’t an indulgence—it’s necessary for your physical, emotional, and mental wellbeing.

By prioritising rest, you’re not only caring for yourself but also setting the foundation for a healthy, happy family life. This time is fleeting, and there’s no rush to “bounce back.” Honour your recovery and embrace this new chapter with patience and grace.

Final Thoughts

The postpartum period is one of the most transformative times in a woman’s life. It’s filled with profound changes, moments of joy, and challenges that require patience and self-compassion. By embracing rest, surrounding yourself with support, and letting go of external expectations, you’re giving yourself permission to heal and thrive.

Take it one day at a time, and remember that your health and wellbeing are just as important as caring for your baby. You’re doing an incredible job, and this time of rest will set the stage for a strong, happy future.

With love and encouragement,
Rebecca Leung

Pregnancy, birth, and the postpartum period are profound times in a woman’s life—moments that deserve unwavering acceptance, care, and support.

One of my biggest teachers Dr. Michel Odent, a world-renowned obstetrician and founder of the Primal Health Research Centre, beautifully articulated this:

"Around the time of birth, women need to feel secure. They need the kind of protection that a mother’s presence provides. But in today’s world, not all women can lean on their own mothers, and the baby’s father cannot always fulfill that nurturing role. That is why a doula is so essential."

Research consistently shows the profound impact doulas have on birth outcomes. With the presence of a doula, intervention rates drop significantly:

• Epidural use reduced by 60%

• Cesarean births reduced by 50%

• Labour shortened by 25%

• Pitocin use reduced by 40%

As your doula, my focus is solely on you and your partner—ensuring your emotional and physical wellbeing throughout this life-changing journey. My role is to create a nurturing environment where you feel secure, supported, and empowered. Together, we prepare for your birth with care and intention, so you feel confident and ready.

Unlike antenatal classes, working with a doula offers truly personalised support tailored to your specific needs. This bespoke care means that I not only prepare you for birth but also ensure your partner feels empowered to support you every step of the way. By truly getting to know you, I can offer the kind of care that’s deeply meaningful and effective—care that fosters confidence, connection, and peace of mind.

In the most vulnerable and transformative moments of your life, I am there to hold space for your strength, your resilience, and your birthing power.

Do you have questions about how a doula can support you? I’d love to connect and chat about how I can be part of your journey.

With Love and encouragement

Rebecca