Prioritise Rest

Emotional stress can make you very tired, even when resting. Sleep helps your body to heal and can help reduce stress. Let yourself sleep as much as your body wants to, especially in the first few weeks.

If you're finding it difficult to fall asleep, here are some tips:

• Try to develop a sleep schedule, so go to sleep and wake up around the same times each day.

• Have a routine before going to sleep, such as brushing your teeth and then washing your face immediately before bed.

• Take time to relax/wind down, such as having a warm bath/shower, quiet time or meditating

• Have a 'good' sleeping environment, such as in a quiet space, by turning off the TV and other noises that disrupt sleep. If you need a little noise, then a sound machine or a fan can help. Make sure the space is dark and also at a comfortable temperature - usually being a bit cooler is better than warmer.

• Try to avoid certain things such as drinking caffeine after noon, smoking, drinking alcohol and medications that may keep you up.

• Avoid watching the clock/time 

• Only sleep in your bed, avoid watching TV or reading in bed as it can make it more difficult for your brain to associate sleeping with being in bed.

Manage symptoms

You should expect some cramping and vaginal bleeding between 1 to 6 weeks after. This depends on how your body reacts and what type of loss you had. 

• It is better to use sanitary pads or period pants instead of tampons during this time.

• You can also use a hot water bottle or take over-the-counter pain relief, such as paracetamol or ibuprofen, to help with the pain.

You should contact your GP or get immediate medical help if you are experiencing the following:

• extremely heavy vaginal bleeding (soaking through a pad every hour for a few hours)

• severe ot rapidly increasing stomach and abdominal pain (over-the-counter pain relief is not working)

• high temperature, fever or vomiting

• strong smelly vaginal discharge

Nutrition

Your body needs energy to heal properly, so it needs good nutrition. Try to eat healthy foods and drink plenty of water. 

You might struggle to eat properly for a little while due to what you've been through, so you could start by just having small portions of food throughout the day, kind of like snacking instead of full meals, so you are at least eating something and building your appetite back up.

Gentle Exercise

You should avoid high-impact activities such as heavy lifting or strenuous workouts straight away.

You should start with low-intensity, easy activities such as going for walks or very light stretching after bleeding has completely stopped, and you feel as though you are capable/ready.

Hygiene Care

You should try to maintain your hygiene to avoid complications from infections, but good hygiene can also help with your mental health.

If possible, try to shower daily for the first week. Try to avoid baths or swimming at this time or until the doctor gives you the ok because of the risk of infection to any tears you might have had stitched or from your caesarean section if you had one.

When going to the toilet, try to use a peri-bottle that is filled with warm water (not cold, and definitely not hot water) to rinse your perineum (the area between your vagina and rectum). And make sure to pat the area dry afterwards. Keep doing this until the area heals and is no longer sore when peeing.

• You don't need to buy an expensive purpose-made bottle. You can use a normal jug to pour water down there as you use the toilet, which can help as well.

Pelvic Rest

You should wait at least 4-6 weeks, or until you have stopped bleeding (as advised by your healthcare provider), before having sex again or using tampons to allow your body to heal properly.

(University of Arkansas for Medical Sciences, 2026)