What is the 5-5-5 Postpartum Rule?
Learn all about the 5-5-5 postpartum rule, why it is important, and all the benefits that come from it to help you and your baby recover during the 4th trimester.
Navigating the postpartum period can be both exhilarating and challenging for new mothers. In the midst of caring for a newborn, it’s essential to prioritize your own recovery.
I did not do much resting after my first and second births. I was so happy with the new baby and being with my family who lived far away, I was up all the time, constantly running around and enjoying life.
However, I quickly learned how crucial postpartum rest and activity was when I returned to the hospital at 3 in the morning because of my excruciating pain, which led to 3 years of constant pain, horrible periods, countless doctors, and no cure.
It wasn’t until I became pregnant again and read the book 4th Trimester that I learned your body needs bed rest after pregnancy; if not, it can lead to serious health problems that take years to recover from, just like I had experienced!
The 5-5-5 rule offers a structured framework to support postpartum healing, emphasizing periods of rest and gradual reintegration into daily activities.
Learning this postpartum rule will help you learn how to prepare for after birth too!
In this article, you’ll learn about each component of the 5-5-5 rule in detail to hopefully help you have a smoother transition into motherhood.
1. Five Days in Bed
The first phase of the 5-5-5 rule involves spending the first five days primarily in bed, allowing your body ample time to recover from childbirth.
During these first couple of days, 3 things are highly important:
Rest and Recovery
During these initial days, focus on rest and recuperation. Your body has undergone significant changes during giving birth, and adequate rest is essential for your postpartum healing.
Make sure you have all these recovery essentials prior to giving birth so you are full prepared to just rest during this period of time.
Using this rule is one of the best ways to recover quickly after giving birth.
Bond with Your Baby
Spending extended periods in bed provides you with a special opportunity for bonding with your baby.
Practice skin-to-skin contact, breastfeeding, and gentle cuddling to strengthen the maternal-infant bond and promote emotional well-being for both you and your baby.
This will help you get your milk supply in and help you and your baby recover from the trauma of giving birth.
Have a Support System
Lean on your support system during this time. Accept help from family and friends with tasks such as meal preparation, laundry, and errands, allowing you to focus on recovery and bonding with your newborn.
Open communication and clear expectations can facilitate a smoother transition into this phase of postpartum recovery.
Making a postpartum plan ahead of time really helps to make sure that you are fully prepared with all the help you need, whether that be a postpartum doula, your spouse, or mother around to help you during these first few days and weeks of the postpartum period.
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2. Five Days on the Bed
After the first five days of rest, the next stage of the 5-5-5 postpartum rule involves gradually transitioning to spending five days primarily on the bed, while gradually increasing mobility and engagement in light activities.
These usually means, you spend about 75% of your time on your bed and the rest of the 25% doing simple, small things around the house.
Here are a few key principles for this stage of the rule:
Gentle Movement
Begin incorporating gentle movement and light activities into your daily routine while still spending the majority of your time on the bed.
Engage in activities such as gentle stretching, light household chores (like folding laundry on your bed), rocking your newborn in your chair, and reading or watching something to stimulate your mind and body without overexertion.
Postpartum Care
Continue prioritizing self-care and postpartum recovery during these 5 days as well.
You can make some postpartum tea, take a shower or sitz bath, and use your essential oils for postpartum too.
Emotional Well-Being
Pay attention to your emotional well-being. The postpartum period can be accompanied by a range of emotions, including joy, anxiety, and sadness.
Stay connected with your support network, seek professional support if needed, and practice self-compassion as you navigate the ups and downs of new motherhood.
Use some postpartum affirmations to further help you adjust or read some postpartum quotes so you know you are not alone in this journey.
You might want some postpartum herbs to help balance the hormones as well.
Check out these top postpartum items for mental support.
3. Five Days Near the Bed
As you progress through the postpartum period, the final phase of the 5-5-5 rule for postpartum recovery involves spending five days primarily near the bed, gradually resuming normal activities while still prioritizing self-care and recovery.
This means, about 50% of your time is spent close to your bed, still resting, but allows you to do more things around the house as well.
Gradual Reintegration
Ease back into your pre-pregnancy routine gradually, allowing your body time to adjust to increased activity levels.
Start by incorporating short walks and allowing some family or close friends to see your baby, if you are feeling up to it.
Maybe you try to make a simple postpartum meal one day too.
The key here is to be as slow as your body needs.
Self-Care Rituals
Continue to prioritize self-care rituals that nourish your body, mind, and spirit.
Practice mindfulness, engage in activities that bring you joy and relaxation, and ensure adequate rest and nutrition as you navigate the demands of motherhood.
Just because you aren’t in your bed doesn’t mean you suddenly stop resting. You need to prioritize rest and slowly do more as your mind and body allows.
Patience and Grace
Remember that postpartum recovery is a gradual process, and it’s okay to take things one step at a time.
Be patient and compassionate with yourself as you transition into this new phase of motherhood, embracing the journey with grace and resilience.
It is going to be hard, exhausting, and overwhelming; that’s totally normal.
While this is called the 555 rule, you might need 10 days in bed, 10 days on bed, and 10 days around the bed.
The key principle in this postpartum rule is to go at a pace your body needs. If it needs to be slower, that’s totally okay!
5-5-5 Postpartum Rule FAQs
How long to stay in bed postpartum?
You can follow the 5-5-5- rule for postpartum, which is 5 days in the bed, 5 days on the bed, and 5 days around the bed. This helps you have ample time to recover and heal after giving birth.
What is the 40 day rule after birth?
Another one of the “postpartum rules” is to rest for 40 days after giving birth. This is one of the Ayurvedic postpartum care guidelines that allows the mother to completely heal and recover during the 4th trimester.
Final Thoughts
The 5-5-5 postpartum rule provides a structured approach to postpartum healing and recovery, guiding new mothers through three distinct phases of rest, gradual mobility, and reintegration into daily activities.
By honoring the need for rest, nurturing the maternal-infant bond, and prioritizing self-care throughout each phase, you can support your physical and emotional well-being as you embrace the transformative journey of motherhood.
It is important to do your absolute best to rest during the postpartum period. You can do this!
Check out these things I wish I knew about postpartum recovery next.
If you ever find yourself wanting extra support during your pregnancy, birth, or postpartum journey, I’m here to walk alongside you through my virtual doula services — offering encouragement, guidance, and a listening ear whenever you need it.
