Life after giving birth can feel like a beautiful blur. Between sleepless nights, nappy changes, and learning your baby’s cues, the idea of having a “routine” might feel unrealistic or even laughable!
But a healthy postpartum routine isn’t about rigid schedules or perfection. It’s about small, flexible habits that support your physical recovery, emotional wellbeing, and day-to-day life as a new parent.
Why Routines Matter in the Fourth Trimester
The postpartum period, also known as the fourth trimester, is a time of massive physical, emotional, and lifestyle adjustment. A healthy routine:
- Helps regulate sleep and feeding cycles (yours and baby’s)
- Supports mental wellbeing and reduces stress
- Encourages physical recovery
- Creates structure amid the unpredictability
- Makes time for self-care and connection
But routines need to be realistic and compassionate. In the early days, it’s not about rigid timings, it’s about building repeatable, nourishing habits that help you feel more grounded.
1. Make Space for Rest (Even If It’s Not Sleep)
Sleep deprivation is one of the hardest parts of new parenthood. While getting a full night’s rest may not be possible, building rest into your day still matters.
Tips:
- Nap during the day if baby sleeps (yes, even if the dishes are piling up)
- Lie down with your eyes closed for 20 minutes, even if you can’t sleep
- Ask your partner or loved ones to take over for a couple of hours
- Limit blue light before bed to support better quality rest
Sleep is not a luxury, it’s a key part of recovery. You’re allowed to prioritise it.
2. Gentle Movement and Fresh Air
You don’t need to hit the gym. Just getting outside for 10–20 minutes a day can improve your mood, reduce anxiety, and support circulation.
Try:
- A slow walk with the pram
- Stretching while baby naps
- Gentle pelvic floor or postnatal yoga
- Deep breathing exercises with movement
Only start structured exercise after your 6–8 week check-up, and listen to your body. For now, think gentle and restorative, not performance-based.
Learn more about postnatal exercise and pelvic floor health.
3. Simple, Nourishing Meals
In the chaos of early parenthood, eating can feel like an afterthought. But postpartum nutrition plays a big role in healing, mood regulation, and energy.
Build your routine around:
- A nourishing breakfast (oats, toast with nut butter, smoothie)
- Healthy snacks you can eat one-handed (bananas, boiled eggs, granola bars)
- A main meal with protein, carbs, and colour
- Hydration - keep water within arm’s reach at all times
Don’t aim for perfect meals. Aim for fuel and comfort.
4. Time to Connect with Others and Yourself
In the early weeks, it’s easy to lose sight of your own needs. Building a postpartum routine that includes connection can help reduce feelings of isolation or overwhelm.
Make time for:
- A 10-minute chat with a friend
- Sending a voice note to someone who "gets it"
- Saying yes to help when it’s offered
- Journaling, reading, or listening to music for you, not baby
5. Daily Hygiene and Small Wins
Even basic self-care can feel monumental in the fourth trimester. That’s why micro-routines matter. Think:
- Brushing your teeth and washing your face
- Changing into clean clothes (even if it’s pyjamas!)
- Taking a shower while someone else holds the baby
- Setting one small task for the day (eg. put on laundry, reply to a message)
These aren’t small - they’re grounding. They remind you that you still matter.
6. Keep a Gentle Structure (Not a Schedule)
Your baby may not follow a strict routine yet but you can still build anchor points into your day.
Try structuring around:
- Morning rhythm – feed, change, freshen up, simple breakfast
- Afternoon rest – both of you lie down, or quiet play time
- Evening wind-down – a warm bath (for you or baby), low lights, cuddle
- Bedtime rituals – pyjamas, story, soft music, even if the night’s unpredictable
These flexible markers help you feel more in control, even when the days blur together.
7. Mental Health Check-Ins
Your emotional health is just as important as physical healing. Build emotional care into your daily rhythm.
Ask yourself:
- How am I really feeling today?
- What do I need more of?
- Who could I talk to, if I needed support?
If you’re feeling persistently low, anxious, or disconnected, speak to your GP, midwife or health visitor. Support is available, and you deserve it.
Midwife’s Top Tips
- Pick 3 things per day - rest, one chore, and one self-care action
- Keep a bottle of water and snacks handy - fuel is part of healing
- Step outside once a day, even for 5 minutes
- Don’t compare routines - every baby (and parent) is different
- Your needs matter. Include yourself in your care plan.
A healthy postpartum routine isn’t about ticking boxes. It’s about creating a soft structure even when the days are long and the nights are longer.
Your body is still healing. Your mind is adjusting. Your life has changed in a thousand tiny ways. You’re doing better than you think and you don’t need to do it all.
Start small. Stay flexible. And most of all, be kind to yourself.
