Rebuilding Your Physical and Emotional Well-Being in the Postpartum Period – Part 2

3. Postpartum Sleep in Portland, OR

One of the biggest shifts for new parents in Portland, OR after giving birth is adjusting to a completely new sleep rhythm. The reality is that Postpartum Sleep is fragmented, and you have to prepare for intermittent sleep. You're no longer going to sleep eight hours straight; it will be "interrupted sleep" of two, three, or four hours at a time. There's no longer a clear day/night cycle; the baby doesn't understand day/night. This is the case at the beginning, at least. As the months go by, the baby's sleep becomes more regular and longer, and consequently, the mother's sleep also becomes longer.

Why Sleep Deprivation Matters for Mental Health

Sleep deprivation during Pregnancy and Postpartum is a major risk factor for emotional and psychological difficulties. Not getting enough sleep not only leaves us physically exhausted but also profoundly affects our emotional stability.

Not getting restorative sleep can lead to:

• Increased anxiety

• Mood fluctuations or depression

• Irritability and reduced frustration tolerance

• Difficulty concentrating or remembering things

• Higher relationship stress

• Emotional sensitivity or feeling overwhelmed

Helpful Tips for Navigating Postpartum Sleep in Portland, OR

• Prioritize sleep even if it feels inconvenient.

• Let go of the pressure to “do it all” between naps.

• Ask for help at night whenever possible. Or coordinate the 1st or last feed of the night with your partner or family members so that you can gain a few more hours of sleep

• Take short restorative naps when you can—even 20 minutes can reset your nervous system.

As I often remind my clients, “lack of sleep is fertile ground for anxiety and depression.” Postpartum Mental Health Support in Portland, OR can help you find ways to prioritize sleep and find small moments of rest that can make a significant difference in your emotional stability.

4. Regaining Strength and “Moving Your Body” After Childbirth

Movement is essential for Postpartum recovery, but it should always be started with caution. Before beginning any activity, it's crucial to 1st consult your Doctor, especially if you had a cesarean section, as the body needs 6-8 weeks to heal.

It's important to remember that it's not about "getting back to your pre-pregnancy body." Societal expectations about the postpartum body are often unrealistic and create unnecessary pressure on moms. Instead of focusing on your body's appearance and/or shape, it's important to focus on caring for your body, allowing it to recover and heal, and acknowledging the immense work it has done to nurture your baby. Your body, even if it looks or feels different after childbirth, is still beautiful. And it's all part of the incredible journey you've been on. Your physical and emotional well-being, and that of your baby, should be the priority, rather than achieving an idealized image or being a "perfect mother."

A Compassionate Approach to Postpartum Exercise in Portland, OR

It's important to remember that it's not about "getting back to your pre-pregnancy body." Societal expectations about the postpartum body are often unrealistic and create unnecessary pressure on mothers. Instead of focusing on your body's appearance and/or shape, it's important to focus on caring for your body, allowing it to recover and heal, and acknowledging the immense work it has done to nurture your baby. Your body, even if it looks or feels different after childbirth, is still beautiful.And it's all part of the incredible journey you've been on. Your physical and emotional well-being, and that of your baby, should be the priority, rather than achieving an idealized image or being a "perfect mother."

Your body has done something extraordinary; it deserves compassion, not pressure.

Supportive, Safe Postpartum Movement

• Consult with your PCP before starting any kind of physical activity, specially if you had a C-Section

• Start with gentle stroller walks

• Avoid high-impact exercise early on

• Choose movement that feels good, restorative and is appropriate for Postnatal individuals

• Honor your pace and energy levels

• Listen to signals of pain, fatigue, or heaviness

Pelvic Floor Support in Portland

It’s common to experience pelvic pressure, weakness, or urinary incontinence. Strengthening the pelvic floor can make a difference.

• Begin with gentle Kegel exercises

• Consider pelvic floor physical therapy (several excellent specialists practice in Portland)

• Avoid straining or doing heavy lifting too soon

5. Special Care After a C-Section in Portland, OR

A cesarean birth involves cutting through multiple layers—skin, muscle, tissue, and uterus—to safely deliver your baby. Even though C-sections are common, they are still major abdominal surgery, and recovery requires time, care, and support. Just because it's a common procedure doesn't mean it's simple or easy.

What to Expect During C-Section Recovery

• Vaginal bleeding (lochia) is normal for several weeks. This is because the bleeding is related to the detachment of the placenta after delivery.

• Keep your incision clean and dry

• Watch for signs of infection: redness, swelling, pus, fever

• Use prescribed pain relief as prescribed by your doctor

• Hold a pillow over your abdomen when coughing, sneezing, or laughing

• Avoid lifting anything heavier than your baby

• Recruit your support team who will take care of you and look after you while you take care of your baby.

6. Brief Tips for Successful Breastfeeding

If you’ve chosen to breastfeed, the early days can be a mix of rewarding moments and steep learning curves. Breastfeeding is a skill—for both you and your baby—and it takes time, practice, patience, and support.

Helpful Early-Breastfeeding Reminders

Patience is a virtue you'll need to cultivate daily, as breastfeeding is a learning process for both you and your baby, and it can take time to get used to it and trust your ability to breastfeed. The learning curve is steep at first, but with practice, you'll achieve your goal (and believe me, you'll practice quite a bit—at least 8 times in 24 hours). If things don't go perfectly at first, that's okay. It's fine to take it slow and ask for help when you need it. Things to keep in mind:

• Latch matters: A good latch prevents pain and supports milk supply.

• Pain is a sign to seek help: If breastfeeding is more painful than tender, reach out to a lactation consultant. Breastfeeding should not be painful or cause nipple injury.

• Colostrum is enough: During the first 1-3 days postpartum, your body produces colostrum, a thick, yellowish fluid packed with nutrients and antibodies. Although it may seem like a small amount, it's the perfect food for your baby and is all they need during those first few days. The more frequently and quickly you breastfeed, the more your milk supply will gradually increase in the following days.

• Milk usually comes in 2–4 days postpartum, possibly causing breast fullness or engorgement

• Frequent feeding is normal: Newborns often feed every 1.5 to 3 hours, especially at night. This can be overwhelming and tiring, but it's normal and helps regulate milk production. Multiple feedings in a short period of time are also normal during the first few days, especially at night.

• Support is everything: Encouragement and hands-on help make breastfeeding smoother and more enjoyable

You Deserve Support—Your Well-Being Matters

Caring for a newborn is important, but caring for yourself is essential. Postpartum mental health, physical recovery, breastfeeding, and emotional adjustment all require compassion, patience, and community. You are not meant to navigate this alone.

Ready to Begin Your Healing Journey?

Let’s talk about how I can support you.
Learn more about me and reach out for a free consultation by contacting me or calling (971) 456-4354. You don’t have to do this alone — together, we’ll help you feel stronger, calmer, and more at peace

This Blog was written in collaboration with Gabriela Colocho,  a Lamaze Childbirth Educator, Certified Breastfeeding Specialist & Doula in VA and D.C.

Gabriela Colocho accompanies, supports, and educates women and couples on their journey of parenthood. Certified by Lamaze as a Perinatal Instructor, Gaby guides and educates Hispanic families in Washington, D.C., and the surrounding area, providing group classes in hospitals and privately. Through her private practice, she supports families during Pregnancy, Childbirth, and Postpartum as a Doula and provides Breastfeeding Support. She is also the creator of ¡Hola! Maternidad, El Podcast.

Learn more about getting Therapy in Spanish in Portland, OR and Fairfax, VA.

You are not alone. You are not the only one. And with the right support, you will feel better.