Welcome to motherhood! The first week is a whirlwind of change.
Your body just did an amazing thing – giving birth – and needs time and gentle care to recover.
You will feel sore, tired, and emotional, but remember these challenges are normal.
Getting plenty of rest (as much as you can) and eating nourishing meals will help your body heal.
Take it slow: avoid heavy lifting and listen to your body.
Gentle walks and simple stretches are fine when you feel up to it.
With being said, here’s how to get through your first week easier as a mother.
Physical Recovery Tips
Your body is adjusting quickly. You will have vaginal bleeding (called lochia) for days or weeks after birth – bright red at first, then fading to brown.
Always use sanitary pads (no tampons) to catch this flow. Expect strong cramps (“afterpains”) as your uterus shrinks back; these often feel worse during breastfeeding.
To ease soreness, sit on a soft pillow, try warm cloths or a sitz bath, and use ice packs on swollen areas.
Apply gentle perineal care (like pouring warm water on your stitches during bathroom breaks) as needed.
Manage pain and swelling
Your perineum (the area between vagina and anus) may feel bruised or tender. Use cold packs or witch hazel pads, and rinse with warm water after peeing.
For C-section moms, keep the incision clean and watch for redness or discharge. Report any fever or unusual pain to your doctor.
Breasts and belly
Your breasts will fill with milk in 2–4 days, often feeling hard and tender. Apply lanolin cream or expressed milk on nipples if they crack.
Wear a supportive bra. You may also sweat a lot at night and feel joint aches – this is normal hormone adjustment.
Bathroom help
It’s common to feel constipated or have hemorrhoids after birth.
Take stool softeners if recommended by your doctor so you can rest easier (pushing on the toilet can be scary).
Drink plenty of water and eat fiber. Avoid straining.
Listen to your body
Don’t rush to get back to exercise. Most providers advise waiting several weeks for intense workouts. Short walks are okay, but focus on rest first.
Ask your doctor before any heavy activity. You’re recovering from a major physical event, so give yourself grace.
Feeding the Baby
Feeding will dominate much of your day.
If you’re breastfeeding, baby’s first milk (colostrum) is very rich and small in volume; they may feed very frequently (often every 1–2 hours) to get what they need.
A rough guide is 8–12 feedings in 24 hours during the first week. It’s okay if feeding takes time; baby and you are both learning.
Look for good signs: wet and dirty diapers, swallowing sounds, and that baby seems content after feeding.
(Baby may actually lose a little weight at first, but should be back to birth weight by 10–14 days.)
If you’re using formula, start with small amounts (about 1–2 ounces per feeding on day one).
In practice, a newborn often takes only 1–2 ounces each feed at first. Follow the formula instructions and your pediatrician’s advice.
Newborns on formula usually eat every 3–4 hours.
Watch your baby’s hunger cues (rooting, sucking fists, squirming) and don’t force them to finish a bottle if they seem full.
Expect learning curves
Almost every mom has trouble at first. In one study, 92% of mothers reported feeding challenges by day three. If nursing hurts, ask for help right away.
A lactation consultant, nurse, or midwife can check baby’s latch and positioning.
Sometimes a simple adjustment of how baby is held (e.g. cross-cradle or side-lying position) can make feeding more comfortable.
Stay hydrated and nourished
Drinking water helps your milk come in (and keeps you energized). Snack on healthy foods during feeds.
If pumping, remember hands-free pumps or storage bags can give you short breaks.
Keep baby calm
Skin-to-skin contact (holding baby naked on your chest) soothes newborns and can stimulate breastfeeding.
Even if you’re formula-feeding, skin-to-skin helps baby feel safe and warm.
Try burping baby gently during and after feeds to reduce spit-up.
Sleep (or Lack of It)
Sleep will be scarce, but rest where you can.
Try to nap whenever your baby naps. It’s tempting to tidy up, but dishes and laundry can wait – your health comes first.
Accept help for chores so you can sleep: one parent can sleep in shifts, or a grandparent/friend can hold the baby while you rest.
For example, split the night into two shifts (e.g. one person from 8pm–1:30am, the other from 1:30am–7am) so each gets an early-morning stretch of sleep.
Create a sleep-friendly routine
Go to bed soon after the baby’s bedtime. A warm bath, gentle stretching, or reading a book can help you fall asleep.
Keep your room cool, dark, and quiet. Avoid screens, caffeine, or heavy meals before bed, as these can make it harder to sleep.
Ask visitors for help
People often say “tell me if you need anything,” but many new moms feel awkward accepting help. It’s OK to say, “Could you hold the baby for 30 minutes so I can nap or shower?”.
Guests can even bring meals or watch baby while you rest.
Remember: “Visitors aren’t coming to see us, they’re coming to see the baby,” so offering to help is usually welcome.
Sleep positioning
Keep your baby in a separate bassinet or crib in your room for easy night feeds. This room-sharing halves the risk of sleep-related problems and makes feeding during the night faster.
Always put baby on their back to sleep, on a firm mattress with no loose blankets or toys. (This is critical even now in the first week.)
Emotional Rollercoaster
Your feelings may surprise you. It’s very common to cry easily, feel anxious, irritable, or overwhelmed in these first days.
The “baby blues” – mood swings, weepiness, anxiety and exhaustion – affect most new mothers for a short time after birth.
These usually start 2–3 days in and fade within a week or two.
You might laugh one minute and cry the next, or feel frustrated and guilty about not having it all together.
This is normal, not a personal failing. It’s your hormones changing dramatically, and your life turned upside-down.
Try to give yourself kindness. Take a few deep breaths if you’re feeling anxious.
Talk about your feelings with someone you trust (partner, friend, counselor).
Many moms are surprised by how emotional they feel, but sharing it can be a relief.
If sadness or anxiety feels unbearable, or it goes on past 2–3 weeks, let your doctor know.
(True postpartum depression – heavy sadness, withdrawal, or hopeless thoughts – is different from the “baby blues” and treatable.)
But for now, know that having the blues, crying, or feeling overwhelmed a bit is common and will get better. You are not alone in this.
Asking for Help
You do not have to do this all by yourself. In fact, building your “village” is one of the smartest things you can do.
Think of people you trust – your partner, family, friends, neighbors – and give them specific tasks. For example:
Meals and chores
Ask someone to drop off cooked meals or groceries. Even a stash of easy snacks in the freezer can be a lifesaver.
Let someone (partner, sibling, friend) do laundry, dishes, or vacuuming this week. These tasks can wait until you have more energy.
Baby care help
Invite Grandma or a friend to hold or burp the baby while you shower or nap.
You can even have a “holding shift” where someone sits with baby for an hour so you lie down.
Remember the tip: “It’s completely appropriate to say, ‘Do you mind cuddling the baby so I can lay down?’”.
Feeding support
If breastfeeding, have a lactation consultant or experienced mom on call to help with latch questions.
For any feeding worries, your pediatrician or a nurse is there to reassure you that baby is fine.
Emotional support
Don’t be shy about saying you’re stressed or anxious. A friend or partner may have noticed you’re not acting like yourself and can encourage you to rest or laugh a little.
If you feel lonely or fragile, consider an online support group (for example, Postpartum Support International offers chats and forums of other new moms).
Professional help
Remember your healthcare team is part of your support network. They can check on things like bleeding, mood, or feeding.
Never hesitate to call or message your doctor or nurse if you’re worried.
Everyone says they want to help – let them. You’ll repay them later; right now it’s OK to lean on them.
Keeping The Baby Safe and Comfortable
Keeping your baby snug and safe is mostly common sense.
Here are the basics to remember:
Back to sleep
Always put the baby on their back for all sleep times. Use a firm, flat sleep surface (a bassinet or crib with a fitted sheet) in your room.
Keep pillows, stuffed animals, blankets or bumpers out of the crib – a clear space helps the baby breathe easily.
Room-sharing (baby in your room but not in your bed) is recommended for the first 6–12 months because it cuts SIDS risk in half.
Swaddling
Wrapping (swaddling) your newborn can keep them warm and calm by gently restricting their arms (this soothes the startle reflex).
Always swaddle snugly but safely: on their back only, and ensure the blanket or swaddle is not too tight around the chest.
Stop swaddling arms-in once baby shows signs of rolling (around 2–3 months).
Room temperature
Keep your baby’s room comfortable – about the same temperature you find pleasant, usually around 68–72°F (20–22°C).
Dress the baby in one light layer more than you wear (for example, a onesie plus a sleep sack).
Avoid overdressing or heavy blankets (overheating increases risk of SIDS).
Car seat
When going anywhere by car, baby must ride in a properly installed rear-facing car seat in the back seat.
Use the newborn insert or harness slots at or below shoulder level.
Do not use the carrier by itself for driving – it must lock into the car base or seat.
Check your seat’s manual; never put baby in the front seat with an airbag.
Umbilical cord care
The little stump on your baby’s belly will fall off on its own in about 1–2 weeks.
Keep it clean and dry: sponge-bathe baby until it’s off, and fold diapers below the stump so air can reach it.
Don’t try to pull it off. If you notice redness, swelling or foul smell, call the doctor – though most stumps heal fine with minimal care.
General safety
Never shake your baby or leave them unattended on a bed, couch or table.
Always support your baby’s head and neck when you hold them. Keep small objects, strings and plastic bags well out of reach.
And remember, babies often comfort themselves by sucking – a pacifier is fine if that soothes them, but wait until breastfeeding is well-established (around 3-4 weeks) if nursing.
Most of all, hold your baby close, talk to them softly, and meet their basic needs.
Newborns need warmth, clean diapers, and gentle feeding – they’re quite content with basics.
You’re Not Alone
This week is hard, but every day you will find more confidence. Many parents say the first days feel endless, but also that it does get better.
You are doing an incredible job even in the chaos. Remember to give yourself credit for every diaper change and each hour you kept going.
Lean on your supports and reach out if you need encouragement or guidance.
The fog of exhaustion and hormones will lift gradually, and soon you’ll look back amazed at how far you’ve come.
The days may be long right now, but one week from now, you’ll know that you survived – and your baby survived too.
You are not alone, and brighter days are ahead!
