Postpartum Checklist

We understand the transformative journey that is the postpartum period. To help guide you during this special time, we've put together a comprehensive checklist to ensure you're well-prepared.

Rest & Recovery

  1. Establish a sleep schedule for both you and your baby.
  2. Ensure you have a comfortable and supportive place to rest.
  3. Plan ahead with a nightlight setup for late-night feedings.
  4. Pre-arrange for help from friends, family, or a postpartum doula.
  5. Prepare a comfortable wardrobe conducive to healing and nursing.
  6. Set up a nursing station with essentials like burp cloths, nipple cream, and a water bottle.
  7. Consider using white noise to help you and your baby sleep better.
  8. Set boundaries with visitors to prioritize rest and bonding with your baby.
  9. Keep a journal to record your baby's sleep patterns and other important information.
  10. Purchase a comfortable nursing pillow.
  11. Make sure to take breaks when needed - rest is crucial to your recovery.


  1. Meal prep before the baby arrives with nutritious, easy-to-prepare meals.
  2. Stay hydrated - keep a water bottle nearby at all times.
  3. Stock up on healthy, energy-boosting snacks.
  4. Prepare easy-to-eat foods that can be consumed one-handed while nursing.
  5. Consider a delivery service for fresh fruits, vegetables, and other essentials.
  6. Incorporate foods rich in iron and protein to aid recovery.
  7. Make a list of easy recipes for family members or friends who may help with cooking.
  8. Keep track of your calorie intake - nursing mothers need extra calories.
  9. Take daily prenatal vitamins and consider breastfeeding supplements as needed.
  10. Limit caffeine and avoid alcohol if you are breastfeeding.
  11. Remember, proper nutrition aids in recovery and boosts energy.

Baby Care

  1. Stock up on newborn diapers and wipes.
  2. Purchase a variety of baby clothing in different sizes.
  3. Prepare a diaper changing station with all necessities.
  4. Make sure your car seat is installed and safety-checked.
  5. Plan and schedule pediatrician visits.
  6. Purchase gentle, newborn-friendly bath products.
  7. Ensure you have plenty of burp cloths or bibs.
  8. Prepare a secure and safe sleeping area for the baby.
  9. Organize baby clothes, blankets, and linens.
  10. Learn how to properly install and use your baby’s car seat.
  11. Stock up on essentials like pacifiers, baby lotion, and baby nail clippers.

Physical Health

  1. Schedule your postpartum check-up.
  2. Purchase essential postnatal recovery items like maternity pads and perineal care products.
  3. Gather breastfeeding supplies: nursing bras, breast pump, and nipple cream.
  4. Keep a temperature-controlled water bottle to stay hydrated.
  5. Purchase a comfortable yet supportive postpartum belt.
  6. Keep light exercise equipment like yoga mats and light weights for when you're ready.
  7. Stay regular with the help of stool softeners if necessary.
  8. Prepare an ice pack or witch hazel pads for perineal relief.
  9. Ensure you have a comfortable pair of non-slip shoes.
  10. Use a supportive pillow for back and body support during sleep.
  11. Stock up on comfortable, loose clothing for the early days of recovery.

Mental Health

  1. Be aware of postpartum depression symptoms and know where to seek help if needed.
  2. Make time for self-care activities.
  3. Try relaxation techniques, such as deep breathing exercises and yoga.
  4. Stay connected with friends and family for emotional support.
  5. Keep a journal to express your thoughts and feelings.
  6. Consider joining a postpartum support group.
  7. Set aside time each day for an activity that brings you joy.
  8. Prioritize "me" time - read a book, take a bath, listen to your favorite music.
  9. Limit screen time to avoid information overload and enhance quality rest.
  10. Practice mindfulness and meditation.
  11. Stay patient with yourself - remember, healing takes time.

Remember that every mother's journey is unique, and this list serves as a general guide. If you need personalized advice or have any questions, don't hesitate to reach out to us at Hamedani Health.