The 5 5 5 Rule for Postpartum Recovery
We are doing postpartum mothers a disservice.
The first 40 days post-birth, also known as the 4th trimester, is a very important time for the mother to heal and recover from childbirth and take on new roles in their family. Postpartum practices in Western cultures do not typically extend beyond the first few days postpartum. In the hospital, women are monitored medically for signs of illness or distress. After that, the focus shifts to the newborn baby and their care. Newborns often have multiple consultations after birth for feeding support, doctor visits, and testing. While, women are sent home bleeding, leaking, and healing expected to care for themselves and their new babies. A mother gets maybe one or two visits to their medical care provider in their postpartum period after leaving the hospital.
Mama, you deserve more. One key to postpartum healing that is not often talked about is the importance of rest. Have you ever heard about the 555 rule for postpartum rest? Well, grab a pen and paper because this is just what you've been looking for!
In this blog post you will learn about:
Why rest is so important postpartum
How other cultures practice postpartum rest
How you can implement postpartum rest into your own postpartum plan
Why is rest so important postpartum?
Postpartum begins immediately after birth. In the third stage of labor, after the birth of your baby, your placenta will detach from your uterus and exit your womb with similar contractions to birthing your baby. It can take anywhere from 30-60 minutes after your baby is born for the placenta to also be born if it is not medically managed.
After the placenta is detached and delivered, it leaves behind a wound approximately 8 inches in diameter, similar to a small dinner plate. This wound is responsible for postpartum bleeding, as the uterus contracts and gradually heals over a period of 6 to 8 weeks, restoring the body to its pre-pregnancy state. Read all about the postpartum healing process here.
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. It is hard to consider rest as a part of postpartum healing when the general mindset in our culture is that no one should take a break. We know that rest is key to healing any injury or sickness so it must also be beneficial to postpartum healing. We also know that the more rest, a postpartum mother gets early on, the quicker and more effective her healing will be.
Postpartum Confinement (around the World)
Many cultures around the world observe specific postpartum rituals to avoid ill health in later years. For centuries, postpartum women have observed a special “lying-in” period following the birth of a baby. In most cultures, the rest period spans between 21 days and 5 weeks but sometimes it can last up to 90 days. During this time, new mothers are only expected to rest, recover, nurse, and bond with their babies.
Muslim, Amish, Japanese, Hmong, Malay, Hindu, and South African women also practice an extended period of rest.
During confinement inside the house- the mother’s body can recover from the intensity of childbirth, the uterus returns to pre-pregnancy size, milk production is established, and the perineum or cesarean section incision heals. This postpartum time is physically demanding but is also a precious window for bonding and offering the new baby a gentle glowing welcome into the world.
The mother is prohibited from performing her usual household chores and is encouraged to spend much of her time in bed. Oftentimes, female family members and close friends take over to help with chores, caring for the family, and in a sense mother the new mother. In many cultures, not observing the traditional period of post-partum rest is generally believed to result in premature aging or ill health, either immediately or in later life.
The 555 Rule for Postpartum Recovery
It is difficult for many American women to take the prescribed 40 days to rest after childbirth. The expectation of our society to "bounce back" after childbirth and the lack of federally mandated maternity leave are just two factors contributing to this. I recommend implementing the 5 5 5 rule for postpartum healing. This gives you a solid two weeks of focused intentional rest. The most important aspect of this period of time is listening to your body and what it is capable of.
Five Days in the Bed
The first 5 days you spend in bed are spent allowing your body to heal without interruption. It gives you precious time to rest and bond with your newborn in a protected bubble-like environment. Your job is to sleep, nap, and feed your baby. Let others meal prep and clean, while you read, practice skin-to-skin, watch TV, breastfeed your baby, and rest, rest, rest. I know it's hard for you, mama, but really try to allow yourself to be pampered!
Five Days on the Bed
During these next 5 days, you can start to sit up and do things on the bed. Get dressed, make the bed, and exert a little movement that’s low stakes and low effort while still listening to your body and not venturing far out from your bed. You should continue to have skin-to-skin and cuddle time with your baby as this will help release oxytocin hormones to help you bond and breastfeed.
This is a great time to start involving other children in your daily routine with their new sibling. Watching a show, reading books, and doing light playtime activities such as coloring or playing with toys - are all great things to keep your older children involved and start introducing them to their new sibling.
Five Days around the Bed
While your focus should still be on resting, during these 5 days, you can stand up and move around the bed and maybe venture into other parts of your house. Being in other areas of the house doesn’t mean you are resuming all responsibilities you had pre-birth. If you feel up to it, you may fold some laundry or do other light activities around the bed but try to limit standing to 30 minutes at a time, and of course, listen to your body!
If you’re feeling stir-crazy or like things aren’t getting done around the house, because that’s often how new moms feel, invite some friends or family over to help with household tasks! Get creative and find time to spend with your friends and family while also taking it easy. It truly takes a village, and as the part of that village that is actively healing, you are the one calling the shots. It could be helpful to move to the front porch or back patio to enjoy some time outside.
Eventually, you can add in short walks around the neighborhood but try not to venture too far out. Don’t go jetting off to some other part of the city and don’t expect to be your old self quite yet. Take things slow especially when it comes to walking, exercising, etc., and return to your bed or couch to rest in-between getting out and about.
Following the 5 5 5 Rule when it comes to postpartum healing can help you prioritize 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.
Download my Postpartum Planning Template to help facilitate your restful postpartum.