Your 4th trimester guide: What to expect and how to prepare

The fourth trimester is a term used to describe the first 12 weeks after birth. It’s a time of healing, adjusting and finding a new rhythm as you care for your newborn and recover physically and emotionally. While there’s plenty of advice on birth prep, the postpartum period often gets overlooked.

Here’s your practical, gentle and empowering guide to preparing for the fourth trimester, so you can feel more supported, less overwhelmed and truly ready for what’s to come.

 

1. FILL YOUR FREEZER WITH NOURISHING MEALS

One of the most helpful ways to prepare for postpartum life is to cook and freeze meals ahead of time. Once your baby arrives, your energy will go toward feeding, resting and healing, not cooking.

 

Tips:

Batch cook stews, soups and slow-cooker meals

Choose iron-rich recipes to replenish nutrients

Store in single-serve containers for easy reheating

 

 

2. CREATE A POSTPARTUM RECOVERY STATION

Set up a small area in your bathroom or bedside drawer with essentials you’ll want close by in the first few weeks.

 

What to include:

Perineal spray or post birth cooling spray

Nursing pads and nipple cream

Maternity pads

Comfortable underwear or postpartum briefs

Sip top water bottle & healthy snacks.

 

 

 

3. BUILD YOUR VILLAGE BEFORE BABY ARRIVES

One of the most underestimated parts of postpartum recovery is emotional support. You don’t have to do it alone. Start having conversations with friends, family or a postpartum doula now so help is ready when you need it.

 

Consider:

Asking for help with meals, laundry or errands

Arranging short visits rather than long stays 

Connecting with a local mother’s group or online community

 

 

4. PLAN FOR REST (EVEN IF IT’S IN SMALL MOMENTS)

It can feel impossible to rest with a newborn, but even short breaks count. Try to accept help, set boundaries around visitors and give yourself permission to slow down.

 

Ideas for restful moments:

Napping while baby sleeps

Guided postpartum meditations

Five-minute breathwork or stretching

 

  

5. STOCK UP ON POSTPARTUM SKINCARE ESSENTIALS

Your skin goes through major changes after pregnancy. Whether you’re dealing with dryness, itchiness, breastfeeding sensitivity or healing from a c-section, having clean, effective products on hand makes a big difference.

 

PURE MAMA essentials for the fourth trimester:

Nipple Butter: for sore, dry or cracked nipples (also great for lips and baby skin)

Post Birth Spray: a natural alternative to numbing spray for soothing perineal discomfort

Belly & Body Oil: to deeply hydrate and support skin as it recovers postpartum

Magnesium Body Rub: to ease muscle tension and support sleep

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BE GENTLE WITH YOURSELF

The fourth trimester is raw and beautiful and hard all at once. You won’t get it perfect, and you don’t have to. Preparing now will give you the space to slow down, bond with your baby and care for yourself as you step into motherhood.