What is the 5-5-5 Rule Postpartum?
So, you’ve just welcomed a tiny, adorable human into the world—congratulations! Between sleepless nights, endless diaper changes, and figuring out how something so small can make that much noise, you're probably already wondering when you'll get back to feeling like yourself again. Well, that’s where the "5-5-5 Rule" comes in—your new best friend for postpartum recovery.
Let’s be real—those first few weeks after birth can feel like you’re starring in your own reality show titled, What Day Is It, and Why Am I Still Wearing Pajamas? But with a little guidance and a dash of humor, the 5-5-5 Rule can help you recover both physically and mentally while still bonding with your baby. Trust me, it’s all about pacing yourself.
What Is the 5-5-5 Rule Postpartum?
The 5-5-5 Rule breaks down your first 15 days post-birth into three easy-to-follow stages:
5 Days In Bed
5 Days On the Bed
5 Days Around the Bed
This simple guideline is a lifesaver when it comes to giving your body time to recover, while also keeping your expectations in check (spoiler: doing laundry should not be on your to-do list right now).
Let’s break it down:
5 Days In Bed
Yes, you read that right. In bed. For five days. Don’t feel guilty about it—you just brought a whole human into the world! This stage is all about complete rest, bonding with your baby, and healing. You’ve probably heard the saying “sleep when the baby sleeps,” but let’s be honest, sometimes that’s when you’ll be stuffing your face with snacks or Googling, “Is it normal for babies to hiccup this much?” Still, prioritize lying down and letting others (partner, family, friends) handle the heavy lifting.
Think of this as your “bed vacation.” Your job is to bond, nurse (if you're breastfeeding), and recover. You can binge-watch your favorite shows, soak in those newborn snuggles, and let someone else figure out how the dishwasher works. Seriously, let them do it.
5 Days On the Bed
Now that you’ve had some rest (hopefully), you can start spending more time on the bed, rather than in it. Think of this as your transition phase. You’re allowed to sit up, maybe even take short walks to the bathroom or kitchen, but nothing too strenuous. If you’re itching to “do something,” that’s fine—just make sure it’s light, like checking emails or planning a nice Pinterest-worthy meal that you’ll make in six months (or never).
During this stage, you can also start interacting more with your baby’s daily routine. Establish feeding schedules, learn their little quirks, and maybe even start sort of getting the hang of things. But seriously, stay close to the bed. Your body is still recovering from a major event, and trying to do too much too soon can set you back.
5 Days Around the Bed
By the time you get to this phase, you’ll probably be feeling a bit more like yourself—a version of yourself that hasn’t had a decent night’s sleep in weeks. This is when you can start moving around the house a little more. Think light housework, short walks around the block, or making a snack for yourself (because let’s face it, those tiny baby socks are somehow always in the wash). But don’t overdo it! If you feel tired, listen to your body and rest.
This is also when you might feel tempted to start catching up on things like laundry, dishes, or reorganizing the pantry. My expert advice? Don’t. This is still your recovery period—use it wisely. If your partner or family offers to help, let them. This is not the time to be a superhero. (Superheroes nap too, by the way.)
Here’s the thing: postpartum recovery is a marathon, not a sprint. The 5-5-5 Rule ensures you don’t try to sprint right out of the hospital, only to trip over your own feet. It’s designed to let you focus on what really matters—your health, your baby, and your sanity.
Here are some reasons why this rule is gold:
Physical Healing: Your body just ran a marathon (and didn’t even get a medal!). Whether you had a vaginal birth or a C-section, rest is non-negotiable. Overdoing it too soon can lead to complications, and nobody has time for that.
Mental Health: Sleep deprivation, hormone fluctuations, and the sheer chaos of new motherhood can really do a number on your mental health. This rule gives you the space to rest and bond without the pressure of “bouncing back” right away.
Bonding Time: Those early days of just lying around with your baby? They’re actually some of the most important for bonding. So, grab a cozy blanket, snuggle up, and let your baby know you’re there for them—even when they’re awake at 2 a.m. for no reason.
Expert Advice…Rest is the New Superpower
Let me tell you, rest is the true postpartum superpower. Rushing to do “all the things” can lead to exhaustion, burnout, and even prolong recovery. Your body has gone through something extraordinary, so it’s crucial to honor that. While you’re resting, your body is actively healing—your uterus is shrinking back to its normal size, your hormones are readjusting, and you're producing milk (if you're breastfeeding). It’s hard work, even if you’re lying down!
Pro Tip: Hydration and nutrition are just as important. Keep water and snacks handy—especially if you’re breastfeeding. And yes, it’s perfectly acceptable to eat that entire box of cookies because... you just had a baby!
The 5-5-5 Rule postpartum is an easy, no-nonsense way to make sure you're taking care of yourself while adjusting to life with your new baby. It’s a simple, yet powerful reminder that rest, recovery, and bonding come first—before housework, before bouncing back, before anything else.
So, give yourself grace, grab those extra pillows, and settle in for some much-needed rest. You've earned it! Happy postpartum healing!