Beth Ryan @birthwithbeth_ is a registered midwife and the founder of Power Birth, birth education courses offered throughout Australia that are designed to prepare and empower families for the exciting experience of birth.
The early postpartum period, which is typically viewed as the first 6 weeks after birth, is a time of profound change, recovery, and adjustment. Yet, it’s often overlooked in favour of birth prep! I am a huge birth preparation advocate, however in my experience as both a mum and a midwife, taking time to consider what comes next after the arrival of a new baby is essential.
Here are five simple but powerful ways to set yourself up for a smoother postpartum experience:
1. Rest, rest then rest some more
Your incredible body just carried and birthed a baby! After birth you will be healing, your baby will need frequent feeds, and overnight sleep is going to look different. This is not the time to push through, this is the time to temporarily adjust your lifestyle and rest. Set up a cosy feeding station, keep essentials within arm’s reach, keep visits with family and friends short and give yourself permission to stay in bed as much as possible in the first few days. Remember, rest now means more strength later (and you’re a mum now - you’re going to need it!)
2. Gather Your Village
We were never meant to do this alone. Before birth, think about who can support you and remember, there's a difference between visitors and support people. While visitors are there for a newborn cuddle and to tick off “meeting the baby”, support people can be assigned practical tasks like meal prep, laundry and be trusted to hold your baby while you shower or sleep. If extra hands aren’t available, consider hiring a postpartum doula or organising a meal train with friends. Practice saying YES to support.
3. Stock Your Fridge and Pantry with Nutrient-Dense Food
Food is fuel, and your body will need plenty of it. In the final weeks of pregnancy, prepare and freeze meals rich in protein, healthy fats, and iron. Soups, slow-cooked meals, and energy-dense snacks like bliss balls or lactation cookies are lifesavers. You will also find that thanks to postpartum hormones, your thirst will be through the roof. I personally leant heavily on Hydramama during the early postpartum period to ensure I was hitting my hydration requirements.
4. Learn About Normal Newborn Behaviour and Feeding
So much of the early postpartum period is spent feeding and soothing your baby. Understanding what’s normal, like frequent waking, cluster feeding, and contact naps, will help you feel more prepared and reduce unnecessary stress (no one needs a 1am Google spiral). If you’re planning to breastfeed, consider taking a breastfeeding class, following an IBCLC for evidence-based advice, and lining up support so that if challenges arise, you know where to turn.
5. Build a Postpartum Fund
Investing in your recovery is just as important as preparing for birth. If possible, set aside a small fund during pregnancy to go towards postpartum support services. This could include pelvic floor physio, lactation support, meal delivery, or even help with cleaning. Thinking ahead about what you might need (and what you can afford) means you’ll be able to access support more easily if the need arises.
By taking these small but intentional steps, you’ll create a foundation of support, nourishment, and rest for your postpartum journey. It’s not about being perfectly prepared (because what new parent is??) It's about making space to recover, bond, and ease into motherhood with as much comfort as possible.
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