The 5-5-5 Rule: Simple Guide to Postpartum Rest and Recovery

As mamas, when we find out we’re pregnant, we often begin to start thinking about what life will look like once baby makes its BIG arrival. So often we deep dive into thinking about what our birth plan looks like, we take classes, and we prepare ourselves both mentally + physically. And while all of these things are good, and can help ease any fears or stress we may be having, the birth of our baby takes up such a small moment in the journey of motherhood.

What is often lost in all of our research and rarely talked about is what I’d like to call the 4th stage of pregnancy or the initial postpartum period. Let’s go ahead and say the first six months after having baby (this is usually how long it takes for hormones to return to normal levels). During this time and especially in the first few weeks, SO many women struggle with breastfeeding, support systems, adjusting to their new body, and postpartum depression. THIS time is the biggest obstacle for most new mamas, the transition when we are not only responsible for ourselves, but also this sweet little life that we need to care for as well.

We need to spend more time talking + learning from each other when it comes to postpartum recovery and discovering what the first few weeks home with baby will be like.

Whether you’ve had a C-section or natural birth, your body needs time to recover, and it’s important not to rush this process. As with any recovery, if you try to rush it, it will often take longer, be much harder, and you could even cause more injury.

What I’ve found most helpful during the initial stage back home is implementing the 5-5-5 Rule or something close to it. This is a method that helps ease you into life with baby and prioritizes giving your body the rest that it needs (and deserves!). This recovery method is also a great way to help you bond with your new little one and can help to reduce postpartum related injury.

The 5-5-5 Rule

It’s simple: 5 days in bed, 5 days on the bed, and 5 days around the bed.

This recovery plan may look different for your family, so do what works best for you. But remember, resting early on will help you to recover faster and get back to doing the things you need to do and the things you love most!

5 DAYS IN BED

The first few days are spent laying in bed: resting, skin-to skin time, breastfeeding, bonding with baby, reading, etc. If you have a support person that can help bring meals to you, that is the ideal. Really try to limit any trips out of bed as much as you can. As mamas, it’s hard to sit still, but allow yourself to be pampered and to focus on rest and recovery!

5 DAYS ON THE BED

These next five days, you can start to sit up and doing things in bed. Still lots of cuddles and skin-to-skin with baby. Focusing on bonding helps release oxytocin; which can help with breastfeeding and PPD. If you have older kids, this is a great time for them to spend some quality time with you in bed: reading books, coloring, or enjoying their little sibling with you. Try not to overdo it, and take things slowly.

5 DAYS AROUND THE BED

This period is spent in and around the bed. While your main focus is still resting and giving your body time to recover, this is when you can start easing into your normal routine. Light laundry or other activities around the bed. Try to limit standing to 30 minutes or less at a time, and as always, listen to your body.

Being in-tune with your body’s needs can help your recovery go smoother; so you can take better care of yourself, your new baby, and your family. Don’t rush this time. The time spent bonding with your baby and taking care of yourself helps create the foundation of your journey into motherhood. These moments are truly precious!

What is one thing that helped you most in your postpartum recovery?