The 5-5-5 Rule

The first few weeks during postpartum are crucial for recovery. Although we live in what I like to call a “snap back” culture, as a postpartum doula, I’m here to tell you that is bologna! Taking care of yourself after labor and delivery and allowing your body time to heal are the best ways to spend the early part of postpartum. I tell my clients to remember the 5-5-5 rule regarding the first 15 days of postpartum recovery. The essence of the 5-5-5 rule lies in its simplicity: 5 days in the bed, 5 days on the bed, and 5 days near the bed. Here is what that looks like!

5 Days In The Bed

The first five days after labor should be heavily focused on rest and recovery. New birthing parents should prioritize sleep, eat warm and nourishing meals, and move very gently. This time spent in bed can be used as a chance to bond with the baby, with plenty of skin-to-skin time. The focus should not be on household chores or duties, and assistance may be required and should be used when performing basic self-care needs like showering. This period of extended rest is essential for promoting healing, reducing the risk of complications, and replenishing energy reserves.

5 Days On The Bed

As the days pass and physical strength begins to return, the next phase of the 5-5-5 rule unfolds: 5 days on the bed. During this time, new birthing parents are encouraged to gradually transition from complete bed rest to a more active yet still gentle routine. Spending time sitting or reclining on the bed allows for increased mobility while still prioritizing rest and recuperation. If you are feeling up for visitors, this is a good time to allow them to come and support you, not just to see the baby.

5 Days Near The Bed

Finally, the last 5 days near the bed serve as a bridge between the cocoon of rest and the wider world. While new birthing parents may feel eager to resume their daily activities, it's important to proceed with caution and listen to the body's cues. By keeping activities close to the bed, whether nursing, cuddling with the baby, or engaging in light household tasks such as folding laundry, new birthing parents can ease back into their routines while continuing to prioritize self-care and recovery.

The 5-5-5 rule serves as a compassionate roadmap for postpartum recovery, nurturing birthing parents through the delicate process of healing and adjustment. By honoring the phases of rest, gradual movement, and mindful transition the 5-5-5 rule empowers parents to prioritize their well-being, fostering a foundation of strength and vitality as they embark on the journey of parenthood.

Until Next Time!

Aiesha Draughton

Postpartum Partners

Aiesha is a postpartum doula in Charlotte, North Carolina