Our society celebrates individualism, productivity, and professional success. We’re constantly pushed to “do it all,” which can leave us questioning our worth when we’re not being productive.
Through two years of research—including interviews with over 60 perinatal health specialists and hundreds of mothers on the Australian Birth Stories podcast—we found that most new mothers enter postpartum with unrealistic expectations of themselves and their bodies. Many feel lost or question their purpose when the slow, nurturing work of caring for a baby clashes with society’s focus on measurable results.
But what if we reframed rest as the most productive thing a new mother can do? Pregnancy, while common, is an extraordinary physical feat—the most energy-intensive process the human body undergoes. After birth, rest isn’t just deserved; it’s essential for healing and long-term health.
Of course, rest isn’t always easy, especially with older children. It requires intention, preparation, and support. While privilege plays a role—having help or financial resources—it also comes down to valuing rest and making it a priority. And rest doesn’t always mean sleep; there are different ways to recharge.
### 1. Social Rest
This doesn’t mean isolating yourself, but being mindful of how social interactions affect you. Spend time with people who uplift you, not those who drain you. In early postpartum, unwanted visitors can be exhausting, leaving you depleted when you need energy most.
### 2. Mental Rest
The postpartum period is a steep learning curve, made harder by recovery, sleep deprivation, and “baby brain.” Give your mind space to process by limiting information overload—especially from social media. If your thoughts feel scattered, jot them down in a list to clear mental clutter.
### 3. Sensory Rest
Your body is in a sensitive state, so be gentle with yourself. Stress and anxiety may hit harder than usual. Soft music, warm baths, cozy clothes, and less screen time can help ground you. Think of your home as a nurturing cocoon—prepare it during pregnancy so it supports you afterward.
Rest isn’t a luxury; it’s a necessity. By prioritizing it, you’re not just recovering—you’re building a foundation for your future well-being.No one is touching you here. The feeling of being “touched out” is common in early motherhood, especially if you have older children who naturally need extra physical comfort. This can quickly become overwhelming, so taking breaks—whether in the shower, bath, or alone in your bedroom—helps create the space you need to feel calm.
4. Physical rest
Beyond sleep, active rest—like lying down as much as possible in the first weeks after birth—supports recovery. This helps your pelvic floor heal from pregnancy and birth, which is important for long-term health.
Active rest also means easing tension in your body. Gentle movements like yoga or massage can improve circulation postpartum. Stretching your upper body, neck, and shoulders can relieve tension from breastfeeding.
If you’re breastfeeding, side-lying nursing can help prevent upper-body stiffness and reduce pressure on your pelvic floor. However, if you’ve had a C-section, this position may be uncomfortable at first, so a supported seated position might work better.
5. Emotional rest
Talking to your partner, doula, or midwife is important. Birth brings many emotions, and sharing your experience—the highs, lows, and how you feel now—helps you process them. Emotional rest comes from expressing yourself honestly with supportive listeners.
This is an edited extract from The Complete Guide to Postpartum (Murdoch Books; $39.99).
