Labor is intense. Your body is working hard, and every contraction is bringing you closer to meeting your baby. But here’s the deal—what you do (or don't) during labor can make a huge difference in how smoothly things progress.
If you want to avoid unnecessary interventions, shorten labor, and give yourself the best chance of a smoother birth, you need to prioritize these five things:
1. REST – Don’t Burn Out Before It’s Time to Push
Birth isn’t a sprint—it’s a marathon. Your body needs energy to handle hours of contractions and, eventually, pushing your baby out. If you exhaust yourself too early, you might struggle when it really counts.
🧠 Why it matters (science says so!):
✅ Research in Obstetrics & Gynecology (2019) found that resting in early labor reduces the risk of C-sections and instrumental deliveries (forceps, vacuum).
✅ The American College of Obstetricians and Gynecologists (ACOG) encourages rest to prevent exhaustion and unnecessary interventions.
🚀 Pro tip: Use early labor to sleep, nap, or just chill. Save your energy for when contractions get real.
2. MOVE – Work With Your Body, Not Against It
Your baby isn’t just chilling—they’re twisting, turning, and working their way down. You can help them out by changing positions, walking, squatting, or swaying.
🧠 Why it matters (science says so!):
✅ The Cochrane Review (2013) found that upright positions and movement shorten labor and reduce epidural/C-section rates.
✅ A Birth (2019) study showed that switching positions helps babies move into the best position for birth, reducing complications.
🚀 Pro tip: If contractions slow down, get moving! Walk, bounce on a birth ball, or try hands-and-knees positions to help baby descend.
3. HYDRATE – Keep Those Contractions Going Strong
You wouldn’t run a marathon without drinking water, right? Labor is no different. Dehydration can cause weaker contractions, longer labor, and increased interventions.
🧠 Why it matters (science says so!):
✅ The American Journal of Obstetrics & Gynecology (2017) found that hydrated laboring people had shorter labors than those who didn’t drink enough.
✅ American Journal of Perinatology (2015) linked dehydration to less effective contractions and prolonged labor.
🚀 Pro tip: Drink water, coconut water, or electrolyte drinks between contractions. If you feel dizzy, chug some fluids!
4. EAT – Labor Is Hard Work, Fuel Up!
Imagine running a race on an empty stomach. Not fun, right? Labor burns tons of energy, and if you don’t eat, you risk feeling weak, nauseous, or lightheaded when you need strength the most.
🧠 Why it matters (science says so!):
✅ A Cochrane Review (2017) confirmed that eating during labor doesn’t cause complications but actually prevents exhaustion and stabilizes blood sugar.
✅ A Maternal & Child Nutrition (2019) study found that light eating (fruit, toast, energy bars) keeps laboring individuals more alert and strong.
🚀 Pro tip: Pack easy-to-digest snacks—bananas, honey sticks, nuts, or smoothies—to keep your energy up!
5. PEE – Make Room for Baby!
You might not feel like peeing during labor, but trust me—do it. A full bladder takes up space in your pelvis, making it harder for your baby to move down and increasing discomfort.
🧠 Why it matters (science says so!):
✅ The Journal of Midwifery & Women’s Health (2018) found that a full bladder can physically block baby’s descent, leading to longer labor.
✅ The American Journal of Obstetrics & Gynecology (2020) reported that emptying the bladder regularly reduces complications and keeps labor progressing.
🚀 Pro tip: Even if you don’t feel the urge, go to the bathroom every hour. Squatting on the toilet can also help relax your pelvic floor!
The Bottom Line: Your Body Knows What It Needs!
Labor is unpredictable, but these five simple habits can make all the difference. Science backs it up:
💡 Rest when you can.
💡 Move when you need to.
💡 Stay hydrated.
💡 Eat for energy.
💡 Empty your bladder.
Your body is built for this. Give it what it needs, and you’ll be amazed at what it can do.
What About You?
Are you preparing for labor? Have questions? Let’s talk—drop them below! ⬇️