The Postpartum 5-5-5 Rule
The time after giving birth is a crucial period for new birthing parents. Your body is recovering from pregnancy and childbirth, and you are now responsible for caring for your newborn. It is common for new birthing parents to focus solely on their baby's needs, but it is essential to also prioritize self-care.
The 5-5-5 Postpartum rule is a guideline to follow during the postpartum period, which can help new birthing parents take care of themselves in a way that allows their body to heal while promoting and supporting crucial bonding time with their new baby.
The 5-5-5 Postpartum rule consists of the first 15 days after arriving home, or after your home birth is complete. One of the critical aspects of postpartum recovery is allowing your body to rest. Giving birth is a physically demanding experience, which can lead to exhaustion. Making sure you are getting enough sleep and taking rest breaks throughout the day is essential for your overall well-being. You should also avoid over-exerting yourself and allow your body to heal at its own pace. The 5-5-5 Postpartum rule is a built-in guideline for allowing just that, especially in today’s fast paced culture where it’s expected new birthing parents jump right back into their pre-birth lives.
5 Days In Bed
This is exactly what it sounds like - your first 5 days home with your baby should be spent in bed, under the covers, resting and bonding and healing. Giving birth is one of the most physically traumatic experiences your body can go through, and is often minimized what actually happens to your body during and after birth.
The first 5 days you spend in bed are allowing your body to fully heal, giving you precious time to rest, sleep, and bond with your newborn in a protected bubble-like environment.
It’s often encouraged to keep just family or close support members around you during this time, allowing them to visit for brief periods of time. Your 5 days in bed are when it’s okay to discourage Aunt Ida who you see twice a year from dropping by to see the new baby. That visit can happen later. For now, this is the time to focus on establishing and building the foundation of your new family unit with your new baby, your partner or primary supports, and any other children you may have.
5 Days On Bed
On bed? What does that mean?
Again, pretty much exactly what it sounds like. 5 days on bed is the next step in the 5-5-5 postpartum rule, allowing the birthing parent a little more movement throughout the day while still supporting and promoting ample rest and recovery.
While the first 5 days are spent under the covers, the next 5 are spent on top of the covers, allowing the birthing parent to get dressed, make the bed, and exert a little movement that’s low stakes and low effort.
This is also a great time to start fully involving other children in your daily routine with their new sibling. Watching a show, reading books, doing light playtime activities such as coloring or playing with toys - all great things to keep your older children involved and start introducing them to their new sibling in a way that will mirror their daily lives. While the first 5 days were low key and may not have allowed for some of these interactions, you can now start building them in.
Visitors should still be limited, although you can start to allow for close friends and family outside of your bubble to pop by and visit with you on bed for short amounts of time.
5 Days Around Bed
After you’ve spent 5 days on bed, you can now start to venture into other parts of the house for short periods of time, making sure that your bed is still easily accessible. Making sure you’re still near your bed for when your body needs to rest is crucial, and being in other areas of the house doesn’t mean you are resuming all responsibilities you had pre-birth. Remember - you are still only 10 to 15 days out from giving birth. You still need ample amounts of rest and recovery time. Naps are encouraged, as is keeping standing to a maximum of 30 minutes at a time. It’s important to listen to your body during this time and if you need to return to the bedroom for a little rest on bed, that’s completely fine.
If you’re feeling stir crazy or like things aren’t getting done around the house, because that’s often how new birthing parents feel, invite some friends or family over to help with household tasks! They can make dinner while giving you a chance to rest, and then you can all visit while you eat. Or have them carry the laundry up from the basement so you can both fold it while you catch up. There are many ways to involve friends and family in your postpartum recovery beyond allowing them to hold the baby while you end up doing all the things you haven’t been able to do. It truly takes a village, and as the part of that village that is actively healing, you are the one calling the shots.
Following the 5-5-5 Postpartum rule can help new birthing parents prioritize their self-care and ensure a more comfortable transition into parenthood. Rest, nutrition, and support are crucial aspects of postpartum recovery that should not be overlooked. Taking care of yourself is the best way to take care of your baby. Remember to be gentle with yourself during this time, and don't be afraid to ask for help.
If you have any other questions or want to hear how one of our doulas can help during the 5-5-5 Rule, reach out! We’d be happy to chat further about support options, strategies, and more!
