The 5-5-5 Rule: Postpartum Healing

To help freshly postpartum moms adjust and heal, a trending practice is becoming popular again—the 5-5-5 postpartum rule. This method encourages moms to rest and relax during the first 15 days at home with their baby. That means no cleaning sprees, no pressure to “bounce back”, and definitely no playing hostess. Just rest, recover, and bond with your new baby.

“In all honesty, visitors can be exhausting. You end up playing host while they hold your baby, while you’d rather be taking a nap or shower, eating a meal, taking a walk, or running to Target alone,” says Kristin Revere, postpartum doula and owner of Gold Coast Doulas in West Michigan. That’s why some moms love following this postpartum rule.

But there’s something to note first: As with everything, the 5-5-5 postpartum rule might not fit everyone, and that’s okay! Nothing should be treated as a one-size-fits-all method. At least, that’s how our postpartum doulas operate at Gold Coast Doulas. Our job is to provide new mothers with enough information and support on postpartum methods so they can make an informed decision and do what’s best for them.

And that’s exactly what we’re doing in this guide today: equipping you with details about the 5-5-5 rule, like what it is, where it came from, challenges you might face, and how to successfully put it into action—if you choose!

What Is the 5-5-5 Rule for Postpartum?

In short, the 5-5-5 rule encourages relaxation and healing within the first 15 days postpartum for a newborn and mom. These 15 days are split up like so: 5 days in bed, 5 days on the bed, and 5 days around the bed—we go more in depth on this later.

But one of the biggest standout benefits of the 5-5-5 postpartum rule? Building a strong foundation for new moms to set boundaries and focus on healing themselves instead of jumping back into their normal routines. This rule removes the typical expectations that moms should be the primary caregivers of the house and instead prioritizes their physical and mental healing during this short period.

Here’s something neat—many cultures have been practicing postpartum healing traditions like the 5-5-5 rule for centuries. For example, the ancient Chinese method “zuo yue zi”, which translates to “doing the month”, is a practice dating back over 1,000 years. Zuo yue zi is a time when new mothers will focus on resting, healing, and fueling their bodies with nourishing foods during their first 30 to 40 days postpartum.

How To Do the 5-5-5 Postpartum Rule

Simply put, it’s five days in bed, five days on the bed, and five days around the bed. But there’s more to it than just that. And if you’re going to follow the rule exactly, there are other details you should know. Or maybe you’ll work with your postpartum doula to use bits and pieces of the method and customize it for your own experience. Either way, check in with your provider first before taking any of these 5-5-5 steps.

• 5 days in bed. According to the rule, these first five days postpartum should be spent at home in bed with your baby. And only getting out of bed to go to the bathroom or take a shower. Your main priorities are sleeping, snuggling, skin-to-skin with baby, and tuning into what your body needs.

• 5 days on the bed. Much like the first five days, but with some small modifications, like sitting up more and adding in some social interactions. During days six through ten, you’re still encouraged to rest and cuddle with your baby in bed, but you could also have visitors or older siblings spend more time with you throughout the day.

• 5 days around the bed. These last five days allow you to leave the bed, stand up, and move around the room fully. If you’re feeling good and haven’t heard otherwise from your provider, you should be fine to shuffle around your entire house at the end of these five days.

“During this period, take as much time as you need to figure out this mothering gig. Cuddle with your baby. Take naps and stay in your pajamas all day. Lie in bed with your partner or support person and talk about what an amazing human you created,” suggests Kristin.

5-5-5 rule postpartum challenges

Here’s the catch. Even though this rule is rooted in history and, at its core, aims to empower women to put themselves first, it isn’t for everyone. Every mom’s journey is different, and you need to do what’s right (and feasible) for you and your family. Here are some common challenges moms find with this modern 5-5-5 postpartum rule that you might experience as well:

• Difficulty taking 15 days off from typical life. Taking over two weeks off is considered a luxury for some. And isn’t accessible to many, especially if you have other kids or don’t have a strong support system. Bottom line, many moms agree that staying in a room for 15 days isn’t realistic.

• Mom guilt. Yep, it can get to you—trust us, we know. Transitioning from doing the most in your household to removing yourself almost completely can feel very extreme.

• Postpartum complications. Spending days on end in your bed without movement can potentially lead to some negative health issues. In particular, deep vein thrombosis (DVT), which the American College of Obstetricians and Gynecologists says the risk of developing increases if you’re four to six weeks postpartum and not moving around. In fact, DVT can lead to a dangerous blood clot condition that can be life-threatening. Because of this, we encourage you to speak to your provider first before committing to the 5-5-5 rule. They might offer some additional stretching and movement exercises if you follow this method.

• Cabin fever. Some women find comfort in getting out of the house and breathing in fresh air, as they should! Being outside and stepping in the sun are fantastic for postpartum moms. Which is why spending 15 days totally inside might feel like a prison sentence to some.

The good news is, you can take the 5-5-5 postpartum rule and make it your own. Mix it up and take bits from each phase if you don’t want to follow it to a T. Kristin says the absolute most important thing you can do during this time is to take it slow, heal, and be present in your newborn bubble, however that looks. “Listen to your body and only do what you can and what is necessary. Take it easy, this is your time to slow down!”

Are you a new mom? Our expert postpartum doulas at Gold Coast Doulas offer postnatal support and virtual classes (like our Newborn Survival class) to help families navigate one of life’s biggest milestones, no matter where you live. We hold new classes weekly and would love to see you at our next one!

Kristin Revere, MM, CED, NCS, is a certified birth and postpartum doula and the founder of Gold Coast Doulas in Grand Rapids, Michigan. She is also the co-host of Ask the Doulas Podcast and co-author of Supported: Your Guide to Birth and Baby.s