The weeks after giving birth are often called the “fourth trimester.” As a high-risk obstetrician, I’ve seen firsthand how much recovery varies from one person to another, and how having the right information can make all the difference.

Whether your delivery was vaginal, cesarean, uncomplicated, or high-risk, here are my 9 essential postpartum tips to support your healing, energy, and confidence.

1. Newborn Sleep Isn’t Always Predictable

On the first night of life, many newborns sleep a lot, usually in short stretches of 2–4 hours. But that first 24 hours can be unpredictable: some babies are very sleepy and hard to wake, while others are unusually alert.

Dr. Stone’s advice: Feed every 2–3 hours, even if your baby seems very sleepy, and don’t stress if their sleep doesn’t follow a pattern right away.

2. Lochia (Postpartum Bleeding) Is Normal

After birth, bleeding, called lochia, is part of your body’s natural recovery. It often:

• Starts heavy with small clots

• Becomes lighter, like a period

• Eventually shifts to pink or yellowish discharge

This can last 2–6 weeks.

When to call your doctor: If bleeding suddenly increases, clots are very large, or there’s a foul odor.

3. Colostrum Is All Your Baby Needs

That thick, golden liquid your breasts produce in the first few days is colostrum and it’s packed with antibodies and nutrients. For the first 3–5 days, it’s exactly what your newborn is expecting and perfectly sufficient unless your care team advises otherwise.

4. Vaginal Healing Is Usually Smooth

Most vaginal tissue heals quickly after delivery. Support healing by:

• Using a peri bottle with warm water after the bathroom

• Taking sitz baths

• Using witch hazel pads for comfort

5. Rest Looks Different for Everyone

Some new mothers need extended rest especially after a long labor, little sleep, or a cesarean delivery. Others feel energetic just hours after birth.

Dr. Stone’s advice: Listen to your body. If you’re tired, prioritize rest. If you feel well, there’s no need to stay in bed unless your body tells you otherwise.

6. Postpartum Nutrition Is Key

Your nutritional needs are actually higher after birth than during pregnancy.

Aim for:

• 4 balanced meals a day

• 2 nourishing snacks

• Hydration with water or electrolyte-rich fluids

Taking a postpartum vitamin is a great way to fill in those nutritional gaps.

7. Hair Loss Around 3 Months Is Common

Many women experience postpartum hair shedding, peaking around three months after delivery. It’s caused by hormonal changes, stress, and sleep disruption and it’s temporary.

8. Mood Changes: Baby Blues vs. Postpartum Depression

It’s normal to feel emotional in the first 1–2 weeks after birth (baby blues). But if sadness, anxiety, or overwhelm persist beyond two weeks, it may be postpartum depression.

Dr. Stone’s advice: Always check in with your provider if mood symptoms linger. Screening for postpartum depression is essential, and treatment is highly effective.

9. Cesarean Delivery Recovery

Healing from a cesarean birth takes time. Support your recovery with:

• Abdominal binders or silicone sheets for comfort and scar healing

• Avoiding driving for about 2 weeks

• Waiting at least 6 weeks before resuming exercise (unless cleared earlier by your provider)

Once your incision heals, gentle scar mobilization can improve flexibility and comfort long term.

Final Thoughts From Dr. Joanne Stone

Postpartum recovery is a journey and it looks different for everyone. The best thing you can do is listen to your body, nourish yourself well, and stay connected with your healthcare provider.

Your recovery matters as much as your baby’s well-being. When mothers thrive, families thrive.

About Dr. Joanne Stone

Dr. Joanne Stone is a board-certified obstetrician-gynecologist and maternal-fetal medicine specialist based in New York City. She maintains a busy practice delivering babies, providing ultrasounds, and offering advanced prenatal testing. She also trains future high-risk obstetricians.

Disclaimer: This article is for educational purposes only and is not a substitute for medical advice. Every pregnancy, delivery, and postpartum recovery is unique. Always consult your own healthcare provider or qualified medical professional for personalized care and before making decisions about your health or your baby’s health.