Your First Week Postpartum: A Gentle, Practical Schedule That Works in Real Life
Welcome to your fourth trimester. The first week after birth is a time of massive change—for your body, your emotions, and your new family rhythm. A “good” postpartum schedule isn’t about rigid timing; it’s about predictable care blocks that protect recovery, support feeding, and make room for rest and bonding. Use the template below as a guide and adjust to your needs, your baby, and your health care team’s advice.
What to Expect in the First Week
Your body: You’ll have vaginal bleeding (lochia) that’s heaviest in the first 1–3 days, then gradually lightens. Cramping (afterpains) is common, especially with breastfeeding. If you had a vaginal birth, perineal soreness is normal; after a cesarean, your incision will be tender and you’ll tire easily. Most parents experience “baby blues” (teariness, mood swings) peaking around days 3–5, then easing by 2 weeks (ACOG). Seek help sooner if symptoms are intense or persistent (see red flags below).
Your milk: Expect colostrum the first 1–2 days; milk volume typically increases between days 2–5. Feeding 8–12 times per day helps bring milk in and protects supply (AAP/HealthyChildren; WHO).
Your baby: Newborns feed often and sleep in short stretches. They typically lose up to about 7% of birth weight in the first days and should start regaining by day 5, returning to birth weight by 10–14 days (AAP/HealthyChildren). Jaundice is common around days 2–5—your pediatrician will check for this.
Diapers: A helpful guide for breastfed babies is at least 1 wet on day 1, 2 on day 2, 3 on day 3, 4 on day 4, and 6 or more wets per day from day 5 onward, plus 3–4 yellow seedy stools daily by the end of the week (AAP/HealthyChildren).
Five Principles for a Postpartum-Friendly Schedule
1) Feed on cue: Aim for 8–12 feeds in 24 hours. Wake your baby to feed at least every 3 hours in the day and every 3–4 hours at night until weight gain is established (AAP).
2) Protect your rest: Sleep when the baby sleeps at least once during the day; plan a protected 3-hour rest block every 24 hours where a partner handles everything but feeding.
3) Manage pain on schedule: Take prescribed pain meds (often acetaminophen and ibuprofen are first-line and compatible with breastfeeding) on a timetable to stay ahead of discomfort (ACOG). Set phone reminders.
4) Cluster your care: Stack self-care tasks (bathroom, perineal or incision care, snack, hydration) right after a feed when the baby is most settled.
5) Ask for help early: Line up lactation help, a postpartum doula, or family/friends for meals, chores, and baby holding between feeds. Schedule newborn and maternal follow-ups (AAP; ACOG).
A Flexible 24-Hour Rhythm (Repeatable Care Blocks)
Think in 2–3 hour cycles rather than by the clock. One cycle might look like this:
- Feed (20–40 minutes, including both sides if breastfeeding). Skin-to-skin during and after feeds supports milk and bonding (WHO).
- Burp and diaper (5–10 minutes).
- Maternal care block (10–15 minutes): bathroom, peri-bottle rinse or incision check, fresh pad/underwear, pain meds as due, water + protein snack.
- Settle baby (contact nap, bassinet, or partner’s chest).
- Rest for you (nap or feet up) or a short gentle walk indoors, as comfort allows.
Try to complete 8–12 of these cycles in 24 hours. At night, keep lights low and interactions quiet. During the day, add two brief “reset blocks”: a shower/sitz bath and a 10–15 minute fresh-air walk (if approved by your clinician).
Day-by-Day Guide for Week One
Days 1–2 (Hospital or Home): Focus on skin-to-skin, initiating feeds, and pain control. Ask nurses or a lactation consultant to check latch and positioning at least once per shift. Begin gentle pelvic floor activation (gentle “exhale and lift” if comfortable). If cesarean, start short, frequent walks as advised to prevent clots and gas pain (ACOG).
Days 3–4: Milk volume typically increases. Breasts may feel full or tender; nurse frequently to relieve engorgement. Use cool compresses after feeds and gentle hand expression if uncomfortably full (CDC). Expect mood swings as hormones shift; schedule a reassuring check-in call with a supportive friend or doula.
Days 5–7: You may see more awake periods in baby. Diapers should now meet the “6+ wets/3–4 stools” pattern. If you’re using a pump (medical indication or personal plan), add a 10–15 minute session after 1–2 daytime feeds. Call your obstetric clinician for early postpartum contact this week if you haven’t already (ACOG). Baby should have a pediatric visit within 48–72 hours after discharge or by day 3–5 (AAP).
Step-by-Step: Key Tasks
Breastfeeding session (typical):
1) Wash or sanitize hands. Get comfortable with pillows; bring water and a snack.
2) Position baby tummy-to-tummy. Support baby’s neck and shoulders.
3) Tickle lips with nipple; wait for a wide gape; bring baby to breast quickly, chin first.
4) Look for a deep latch: more areola visible above top lip than below bottom lip, rhythmic sucks and swallows, minimal discomfort after initial latch.
5) If needed, compress the breast to keep milk flowing. Offer the second side when baby slows, then burp.
6) If pain persists beyond the first 30–60 seconds or nipples are damaged, request lactation help promptly.
Perineal care (vaginal birth):
1) After each bathroom trip, use a peri bottle of warm water front-to-back; pat dry.
2) Apply a clean pad; use an ice pack for 10–20 minutes at a time in the first 24 hours for swelling (ACOG).
3) Take a 10–15 minute warm sitz bath 1–2 times daily after day 1 if comfortable.
4) Kegels: gently contract and release the pelvic floor for 5–10 breaths, 2–3 times daily as tolerated (stop if painful).
Cesarean incision care:
1) Keep the incision clean and dry; pat dry after showers. Follow your team’s advice on dressings and steri-strips (ACOG).
2) Wear high-waisted, loose clothing; support the abdomen with a pillow when coughing or laughing.
3) Walk short distances 3–5 times daily; avoid lifting heavier than your baby.
Pain medication routine:
1) Set alarms for acetaminophen and/or ibuprofen as prescribed (often alternating every 3–4 hours in the first days).
2) Take doses with food and water; track what you take.
3) If you were prescribed opioids, use the lowest effective dose for the shortest time and review safety while breastfeeding with your clinician; store securely (ACOG).
Diaper change and jaundice check:
1) Before opening the diaper, place a clean one under baby’s hips.
2) Wipe front-to-back; apply barrier cream if needed.
3) In natural light daily, press gently on baby’s skin—if the blanched area looks yellow or jaundice spreads to legs or baby is very sleepy/feeding poorly, call your pediatrician the same day (AAP).
Sample Day Template (Adjust as Needed)
Morning: Feed, diaper, maternal care block; light breakfast. Short walk or shower. Schedule and attend pediatric or lactation visits as needed.
Midday: Two feed cycles with nap in between; sitz bath or incision check; lunch and hydration.
Afternoon: Feed cycles; prep a simple dinner or reheat prepared meals; invite a helper for laundry and dishes.
Evening: Cluster feeds are common; plan a couch “feeding nest” with snacks and water. Partner handles burping/diapers and settling between sides.
Night: Keep lights dim. Aim for 2–3 feed cycles. Arrange one protected 3-hour rest block for the birthing parent while partner watches baby and brings baby to breast on cue.
Checklists to Track (Simple Notes App or Paper)
- Feeds: 8–12 in 24 hours; note any pain or clicking (flag for lactation help).
- Diapers: Day-based minimums; note color/consistency.
- Maternal symptoms: bleeding amount, pain level, mood, bowel movements, temperature if feeling unwell.
- Appointments: Baby’s first visit (day 3–5), any bilirubin checks, your postpartum contact (by 3 weeks; earlier if concerns) (ACOG; AAP).
Red Flags: Call Immediately
For you (ACOG; CDC “Hear Her”):
- Soaking a pad in an hour or passing clots larger than a golf ball.
- Fever 100.4°F/38°C or higher; foul-smelling discharge.
- Severe headache, vision changes, chest pain, shortness of breath, one-sided leg swelling/redness, severe abdominal pain.
- Worsening incision redness, drainage, or opening.
- Thoughts of harming yourself or your baby. In the U.S., call 988 for immediate help.
For baby (AAP):
- Fever 100.4°F/38°C or higher, poor feeding, lethargy, fewer than expected diapers after day 4–5.
- Increasing jaundice (yellowing to legs), arching/crying with poor feeding, or dehydration signs (dark urine, no tears, dry mouth).
Taking Care of You: Food, Fluids, and Movement
Keep a water bottle within reach; drink to thirst at each feed. Aim for balanced meals with protein, complex carbs, fruits/vegetables, and healthy fats. A daily short walk and gentle stretching can ease stiffness and support mood; stop any activity that increases bleeding or pain. Avoid strenuous exercise and heavy lifting until cleared by your clinician.
Build Your Support Team
- Lactation: Ask for inpatient help before discharge and schedule outpatient lactation follow-up in the first week if latch is painful or baby is not gaining as expected.
- Medical: Baby’s first pediatric visit by day 3–5 or as advised (AAP). ACOG recommends contact with your obstetric clinician within the first 3 weeks postpartum, sooner if you have concerns.
- Mental health: If blues feel overwhelming or last beyond two weeks, reach out. Postpartum Support International offers a helpline and provider directory: postpartum.net.
You’re learning a new person while healing from a major physical event. Be gentle with yourself. A flexible, repeatable rhythm—feed, care, rest, reset—can carry you through this first week with more ease. And if something feels off, you’re never bothering anyone by asking for help.
Sources and Further Reading
- American College of Obstetricians and Gynecologists (ACOG). Optimizing Postpartum Care. Recommends early postpartum contact and comprehensive follow-up. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2018/05/optimizing-postpartum-care
- ACOG. Postpartum Pain Management. Safe use of acetaminophen/ibuprofen in breastfeeding; multimodal pain control. https://www.acog.org/womens-health/faqs/postpartum-pain-management
- Centers for Disease Control and Prevention (CDC). Breast Engorgement. Strategies in days 2–5 when milk increases. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/engorgement.html
- World Health Organization (WHO). Skin-to-skin contact and early breastfeeding support. https://www.who.int/health-topics/breastfeeding
- American Academy of Pediatrics (AAP), HealthyChildren.org. How Often and How Much to Breastfeed. 8–12 feeds/24 hrs; diaper expectations. https://www.healthychildren.org/English/ages-stages/baby/breastfeeding/Pages/How-Often-and-How-Much-to-Breastfeed.aspx
- AAP, HealthyChildren.org. Your Newborn’s First Week. Weight loss/return to birth weight timeline and general care. https://www.healthychildren.org/English/ages-stages/baby/Pages/Your-Newborns-First-Week.aspx
- AAP, HealthyChildren.org. Jaundice in Newborns. When to call for evaluation. https://www.healthychildren.org/English/ages-stages/baby/Pages/Jaundice.aspx
- AAP, HealthyChildren.org. A Parent’s Guide to Safe Sleep. Back-to-sleep, firm surface, room-sharing. https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/a-parents-guide-to-safe-sleep.aspx
- ACOG. Cesarean Birth FAQ. Incision care and activity guidance. https://www.acog.org/womens-health/faqs/cesarean-birth
- ACOG. Postpartum Depression. Signs, symptoms, and when to seek help. https://www.acog.org/womens-health/faqs/postpartum-depression
- CDC. Hear Her Campaign: Urgent Maternal Warning Signs. https://www.cdc.gov/hearher/
This guide is educational and does not replace advice from your own health care professionals. Always follow your clinician’s specific recommendations for you and your baby.