Postpartum schedule after 6 months: a gentle, practical guide for you and your baby
Six months postpartum is a meaningful turning point. Your baby may be starting solids, napping more predictably, and exploring the world. You may be returning to work, rebuilding fitness, and noticing changes in mood, energy, and your menstrual cycle. There’s no single “right” schedule, but a flexible rhythm can help you care for yourself while meeting your baby’s needs. Below is a warm, evidence-based guide to help you shape your days between 6–12 months postpartum.
What changes around 6 months postpartum
Many babies are ready to start solid foods around 6 months while continuing breast milk or formula as the main source of nutrition. Wake windows often lengthen, and many babies transition to 2–3 naps. For you, core and pelvic floor strength are still recovering, and periods may return (especially as feeds space out). It’s also a time to keep screening for mood changes, plan contraception if needed, and pace your return to exercise and work (ACOG; CDC; WHO).
Your health priorities now
1) Ongoing check-ins and screenings
At 6 months postpartum and beyond, you still deserve care. If you haven’t had a comprehensive postpartum visit, schedule one. Ask about blood pressure, thyroid symptoms, anemia, pelvic floor health, sexual health, and mental health screening. Continue routine preventive care, including Pap/HPV screening as due and vaccines like influenza annually and COVID-19 per current recommendations (ACOG; CDC).
2) Pelvic floor and core recovery
Even at 6–12 months, gentle, progressive strengthening helps. Aim to train the pelvic floor and deep core most days and add whole-body strength and impact as you feel ready. Consider a pelvic floor physical therapist if you have leaking, prolapse symptoms (heaviness/pressure), pain, or diastasis concerns. Gradual progress is key (ACOG).
Step-by-step (10–15 minutes, most days): 1) Diaphragmatic breathing: 5 slow breaths, expanding ribs and relaxing belly. 2) Pelvic floor “contract and release”: gently lift and relax the pelvic floor for 5–10 reps; avoid breath-holding. 3) Deep core activation: on an exhale, draw belly gently toward spine without doming; hold 5 seconds for 8–10 reps. 4) Functional moves: bridges, side-lying clamshells, bird-dogs, and sit-to-stand for 8–12 reps each. 5) Progress weekly: add light weights, mini squats/lunges, and low-impact cardio. Return to running/high-impact only when you can walk briskly 30 minutes, hop on each leg, and complete strength moves symptom-free.
3) Menstruation, fertility, and contraception
As feeds and night nursing decrease, periods often return. Fertility can return before the first period. The lactational amenorrhea method (LAM) is not considered reliable once your baby is 6 months old or when feeding frequency decreases/solids begin. If you want to avoid pregnancy, talk about options like IUDs, implants, progestin-only pills, condoms, or combined methods if medically appropriate (ACOG; CDC MEC).
4) Nutrition and hydration for energy (and milk supply if breastfeeding)
Focus on protein, colorful produce, whole grains, and healthy fats. Iron-rich foods (legumes, red meat, fortified cereals) support recovery, especially if you had anemia. If you’re breastfeeding, continue your prenatal vitamin if recommended, eat to appetite, and drink to thirst—there’s no need to “force” fluids. Up to about 300 mg caffeine daily (roughly 2–3 small cups of coffee) is usually considered safe while breastfeeding (CDC). Keep your baby on vitamin D 400 IU/day if primarily breastfed (AAP).
5) Mental health matters—at any month postpartum
Postpartum depression and anxiety can emerge up to a year after birth. Signs include persistent sadness, irritability or rage, intrusive thoughts, panic, or feeling disconnected. These are common and treatable. Please tell a trusted person and contact your clinician if you notice symptoms. If you have thoughts of harming yourself or your baby, seek emergency help or call your local emergency number. In the U.S., call or text 988 for the Suicide & Crisis Lifeline (CDC; ACOG).
Feeding at 6–12 months: milk plus solids
Breastfeeding and pumping schedules
At this stage, many babies breastfeed or take bottles 4–6 times in 24 hours, with 0–1 night feeds, but normal ranges are broad. If you’re working and want to maintain supply, try pumping about as often as your baby would feed: roughly every 3 hours (for example, at 9 a.m., 12 p.m., 3 p.m.). Pump 15–20 minutes or 2–3 minutes after milk stops flowing. At home, nurse on demand to keep supply and connection strong. Track output weekly, not daily, to reduce stress (CDC).
Starting and progressing solids
Begin with iron-rich foods (purees or soft finger foods) and offer a variety of textures. Introduce common allergens like peanut and egg early and regularly, once your baby is developmentally ready and without severe eczema/food allergy; if risk is high, ask your pediatrician about specific guidance. Aim for 1–3 small solid meals per day at first, working toward 3 meals plus snacks by 9–12 months, while milk remains the main nutrition source until age one (CDC; AAP; WHO; NIAID).
Step-by-step to build a solids routine: 1) Choose a calm time when your baby is alert, not overly hungry or tired. 2) Offer breast milk/formula first or shortly after starting solids, based on your baby’s cues. 3) Start with iron sources daily (meat, beans, lentils, iron-fortified cereal) plus fruit/veg. 4) Introduce one new allergen at a time in small amounts, then repeat on several days. 5) Encourage self-feeding with safe, soft pieces; expect mess. 6) Water in an open or straw cup (a few sips) can be offered with meals. 7) Increase variety and textures over weeks.
Weaning choices
You can continue breastfeeding to 12 months and beyond, as long as it works for you and your baby. If you plan to wean, do it gradually: drop one feeding every few days, replace with a bottle or cup and extra cuddles, and watch for breast discomfort. Hand express small amounts if needed to prevent engorgement or clogged ducts. There’s no single timeline—your well-being matters (WHO; AAP).
Sleep and daily rhythm
Building a flexible schedule
Most 6–9 month olds manage 2.5–3.5 hour wake windows with 2–3 naps; by 9–12 months many shift to 2 naps. Keep bedtime roughly consistent. Watch cues: rubbing eyes, zoning out, or crankiness often mean it’s time to rest. Safe sleep (supine position, firm flat surface, no soft bedding) remains essential through the first year (AAP).
Sample day (adjust for your baby)
Here’s a gentle template for a 6–9 month old: 1) 7:00 a.m. Wake and milk feed. 2) 8:00 a.m. Breakfast solids + water sips. 3) 9:30 a.m. Nap 1. 4) 11:00 a.m. Milk feed and playtime/fresh air. 5) 12:30 p.m. Lunch solids. 6) 2:00 p.m. Nap 2. 7) 3:30 p.m. Milk feed, floor time, short outing. 8) 5:30 p.m. Dinner solids. 9) 6:30 p.m. Wind-down: bath, book, milk feed. 10) 7:00–7:30 p.m. Bedtime. Night feeds: 0–1 as needed. For 9–12 months, extend wake windows slightly and drop the third nap if your baby resists it.
Night feeds and sleep shaping
Some babies still need or want one night feed; others sleep through. If you choose to reduce night feeds, try gradually shortening the feed or shifting calories to daytime. Gentle sleep strategies (consistent routine, putting down drowsy but awake, responding with brief check-ins) can improve sleep without harming attachment. Always follow safe sleep practices (AAP).
Returning to work and preserving milk supply
If you’re pumping at work: 1) Arrange 2–3 sessions across an 8-hour day. 2) Use a well-fitted flange; consider hands-on pumping and warmth/massage to improve output. 3) Label and refrigerate milk; use the oldest first (FIFO). 4) At home, nurse when together to maintain supply. 5) If output dips, add a short “power pump” session a few evenings a week (for example, 20 minutes pump, 10 minutes rest, 10 pump, 10 rest, 10 pump) for 1–2 weeks (CDC).
Exercise and movement after 6 months
Most people can progress to the general guideline of at least 150 minutes of moderate-intensity activity per week plus 2 days of strength training, adjusted for your recovery and symptoms (ACOG). Pain, leaking, heaviness, or abdominal doming means scale back and consult a clinician.
Step-by-step weekly plan (modify to your body): 1) Week 1–2: 3 days of 20–30 minutes brisk walking or low-impact cardio; 2 days of core/pelvic floor + light full-body strength. 2) Week 3–4: 3–4 days of 30 minutes cardio; increase weights/reps; add gentle intervals. 3) Week 5+: Introduce jogging or higher impact in short intervals if symptom-free; maintain 2 days of strength (squats, deadlifts, rows, presses) with good form. 4) Mobility: 5–10 minutes daily for hips, thoracic spine, and neck/shoulders.
Sex, intimacy, and comfort
Low estrogen during breastfeeding can cause vaginal dryness and discomfort. Use a generous water-based lubricant; consider a vaginal moisturizer and talk with your clinician about low-dose vaginal estrogen if needed. If sex is painful, pause and seek evaluation—pelvic floor PT can help. Emotional intimacy, touch, and communication are valuable even if sex is on hold (ACOG).
Red flags—call your clinician promptly
Contact a healthcare professional if you notice: 1) Persistent pelvic or abdominal pain, fever, foul vaginal discharge. 2) Heavy or unusual bleeding, especially with clots or dizziness. 3) Worsening urinary or fecal incontinence, pelvic pressure, or bulge. 4) Severe breast pain, redness, fever (possible mastitis). 5) Severe mood changes, panic, intrusive thoughts, or thoughts of self-harm. Urgent help is available—reach out.
Putting it together: a mom-centered daily rhythm
Try this simple framework most days: 1) Morning anchor: a few minutes of breathwork and core activation after the first feed. 2) Move once: a walk with the stroller or a short home workout during a nap. 3) Nourish: protein and produce at each meal; snack if hungry; water bottle nearby. 4) Connect: 10 minutes of floor time with your baby without distractions. 5) Reset: a brief afternoon pause—tea, stretch, or text a friend. 6) Evening wind-down: consistent bedtime routine for baby and a small ritual for you (shower, journal, or screen-free quiet). 7) Prepare: set out pump parts, bottles, and tomorrow’s clothes in one spot to ease mornings.
Remember: your worth is not measured by naps taken or ounces pumped. Adjust as you go, celebrate the small wins, and ask for help. You’re doing beautifully.
References
American College of Obstetricians and Gynecologists (ACOG). Optimizing Postpartum Care. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2018/05/optimizing-postpartum-care
ACOG. Physical Activity and Exercise During Pregnancy and the Postpartum Period. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
Centers for Disease Control and Prevention (CDC). When, What, and How to Introduce Solid Foods. https://www.cdc.gov/infant-toddler-nutrition/foods-and-drinks/when-to-introduce-solid-foods.html
World Health Organization (WHO). Infant and Young Child Feeding. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding
American Academy of Pediatrics (AAP). 2022 Safe Sleep Recommendations. https://publications.aap.org/pediatrics/article/150/1/e2022057990/188787
CDC. Maternal Diet and Breastfeeding (caffeine guidance). https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients.html
AAP HealthyChildren. Vitamin D for Babies. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Vitamin-D-On-The-Double.aspx
ACOG. Postpartum Birth Control. https://www.acog.org/womens-health/faqs/postpartum-birth-control
CDC. Medical Eligibility Criteria for Contraceptive Use (summary). https://www.cdc.gov/reproductivehealth/contraception/mmwr/mec/summary.html
CDC. Depression During and After Pregnancy. https://www.cdc.gov/reproductivehealth/depression/index.htm
National Institute of Allergy and Infectious Diseases (NIAID). Peanut Allergy Prevention Guidelines. https://www.niaid.nih.gov/diseases-conditions/peanut-allergy-prevention-guidelines
CDC. Breastfeeding and Going Back to Work. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/returning-to-work/index.html