Ever heard of the 5-5-5 rule for postpartum? This rule of thumb touted by midwives everywhere helps encourage new mothers to get the rest they truly need after birth. Read on to learn what it is, why it’s important, and how you can implement this in your postpartum journey.
What is it?
The 5-5-5 rule is simple. Immediately following birth (or as soon as a mama arrives back home from the hospital), she should spend five days IN bed, five days ON her bed, and five days AROUND her bed.
This rule of thumb allows for a gradual increase in activity, while staying strong with the main point... for optimal recovery, mamas should REST as much as possible for a solid amount of time after birth. We’re not talking a couple days. We’re talking several weeks here.
For the 5-5-5 rule, this can look like literally hanging out in your bed under cozy blankets for five days. Hanging out on your bed (maybe sitting up more and moving around more) for five days. Then hanging out around your bed (ie mostly on your bed but allowing for even more physical activity like briefly visiting other rooms of the house or doing some very light stretching/movements) for another five days.
My midwife advised that I stay in bed for ten days after birth. I remember feeling well enough that I wanted to go hang out in the living room with my husband and toddler… but oh man… having that explicit permission to stay lounging in bed felt heavenly. She told me “once you’re out of bed, you’re out. So stay in there and enjoy it for as long as you can.” And it’s so true! So I’m giving you this permission too, mama! You deserve to stay resting for as long as you desire… and probably even longer than you feel you need.
What’s wrong with laying down on the living room couch instead on your bed for a change of scenery? Well, nothing really. The only problem is us mamas have a tendency to engage in activties other than rest when we’re outside of our bedroom. On your way to the couch, you’ll see some toys on the floor from your older child, so you pick them up. When you finish some food you’ll take your dishes to the sink and decide that you may as well wash them while you’re there. You’ll start to see other tasks that “need” doing, and next thing you do you’re doing chores instead of resting!! It’s a slippery slope my friend. This sounds silly but it happens time and time again, and it’s easy for moms to feel frustrated later on when they wish they had rested more.
Many traditional cultures around the world have much longer strict periods of rest where mothers are truly doing very little other than laying down and feeding baby for around six weeks. The Chinese tradition of “sitting the month” aka staying restful for forty days has become more popular in western culture recently, and I know several mothers who have done this and LOVED it! They never left their homes (other than mandatory health appointments) for a full forty days (visiting your backyard is okay!).They said they felt so much more rested and like they ultimately recovered faster because they took things so slowly.
What other benefits are there?
Staying in bed for at least the 5-5-5 rule can help your body to physically heal faster after birth. It can also help reduce complications like excessive bleeding and prolapse. Heed the instructions your healthcare providers give you on this and avoid walking around holding your baby for the first few days (even this is a lot on your body at the beginning), and don’t do any movements they recommend avoiding. This will ulimately speed up your healing.
There are also benefits on a heart and soul level. Staying in bed with your baby allows for tremendous bonding during this time and an opportunity to connect in an indescribable way. Taking time to rest is also a way of honoring your body and your transition to motherhood.
Why don’t we all do it?
Some of us have been conditioned to be overly productive. We feel guilty or lazy if we aren’t achieving something. This is really just a mindset shift that needs to take place in order to enjoy and complete the process of postpartum recovery. If you feel resistance to the idea of the 5-5-5 rule, allow yourself some space to think about it. What comes up for you? How can you shift your perspective to respecting the fact that your body just grew a brand new life and you are undergoing tremendous changes every moment and you need to take some time to honor that.
It’s not always easy but it’s worth it. Never have I ever heard a mother say that she regretted spending so much time resting during her postpartum. On the flip side however, I have heard many mamas say that they wish they had taken more time to stay in bed or stay resting in their homes in the immediate weeks and months postpartum. It’s a time we can never get back, so take advantage!
It’s a truly sacred time and honoring it has many benefits.
How can you make this happen?
Well, darling, you have FULL PERMISSION to take your time in healing!!!! There is no rush to get back out in the world. It will still be there whenever you’re ready for it. Embrace your home as your new sanctuary for the time being and revel in it.
You may like to communicate this concept with your partner or other family members tending to you. Explain the 5-5-5 rule, so they have a good idea of just how much time you’ll need to stay resting in bed. You can also explain that it may take many weeks before you’re ready to emerge and that’s okay too! Postpartum visitors can wait or come into your bedroom to visit if you’re okay with that. (Psst— if you’re feeling a little overwhelm with postpartum visitors then check out my post here about how to make a door sign for visitors!)
If you feel like you need more support during this time in order to stay resting in bed, consider hiring a postpartum doula. You can also invest in other help like house cleaners, meal delivery, childcare, dog walkers, whatever you need!
This is your time mama. You deserve it.
xoxo
Want more postpartum help? Download my free Herb Guide for Pregnancy and Postpartum