Early Labour: What Can You Do at Home?

The short answer: in early labour, do less. Eat something easy to digest, drink water or electrolytes, rest (go to bed if it's night), and distract yourself so you're not staring at the clock. Time contractions only once a pattern seems to be developing, and follow your own provider's calling instructions.

This article draws on The Complete Labour & Birth Guide and the free Is This Labour? guide by Kate Fawcett, Registered Midwife.

What early labour can feel like

Kate describes early labour as a time when you may notice mild-to-moderate contractions, menstrual-like cramps, low backache, bloody show, increasing pelvic pressure, loose stools, and contractions that remain somewhat irregular. Early labour contractions can start out short and relatively mild, then over time become longer, stronger and closer together.

Early labour can last hours and sometimes longer, particularly with a first baby.

Your job right now is "beautifully boring"

That's how Kate puts it. Early labour isn't the time to burn through all your energy trying to get to active labour.

• Eat. Choose easy-to-digest foods that provide sustained energy.
• Drink. Water, coconut water and electrolyte drinks can be helpful.
• Rest. If it's nighttime, go to bed. Even if you can't sleep, lie down between contractions.
• Distract yourself. Watch something funny, bake, go for a gentle walk, take a shower, listen to music, sit outside, finish packing your bag, or spend time with your partner.

In Kate's words: "If it's 2 a.m., don't start doing lunges around your bedroom because TikTok told you to get labour moving. Go back to bed."

Keep the oxytocin flowing

Labour is hormonal. Kate's checklist for the environment is simple: dim lights, privacy, safety, warmth, affection, calm voices and people you trust. You don't need to tell everyone straight away or keep the family group chat updated. See how to prepare your home for early labour.

Comfort at home

Comfort tools you might use in early labour include a warm shower or bath if appropriate for you, a heat pack, gentle movement if you feel restless, massage, and slow breathing with a longer exhale than inhale. Kate also explains the labour comb: squeezing it into the palm gives the nervous system another strong sensation to focus on.

Timing contractions without obsessing

You don't need to time every contraction from your first cramp. When they become more consistent, or you're curious whether a pattern is developing, time several:

• Frequency: from the start of one contraction to the start of the next
• Duration: from the start of a contraction until it completely ends

A commonly used guideline for first-time parents is 5-1-1: contractions about every 5 minutes, lasting around 1 minute, for about 1 hour. Some providers use different thresholds, particularly for subsequent births or if you live far from your birthplace, so know your own provider's instructions before labour begins.

Kate also encourages you to watch yourself, not just the timer. Are you still talking through contractions, or becoming quieter? Still scrolling your phone, or putting it down when a contraction arrives? Labour behaviour often tells us just as much as numbers do.

If your water breaks

Take note of the time, the colour of the fluid (commonly clear, pale or lightly pink-tinged), any unusual smell, your baby's movements and how you're feeling. Put on a clean pad (not a tampon) and call your midwife or maternity unit. Green or brown fluid deserves a call to your care provider.

When to call your midwife or maternity unit

Follow the plan you have made with your own care provider. In Kate's guides, the general reasons to call include:

• You think your waters have broken
• Your contractions have reached the pattern your provider asked you to call at
• Your baby's movements are reduced or different from their normal pattern
• You have bright-red bleeding (more than a pink or brown bloody show)
• Your fluid is green, brown or foul-smelling
• You have a fever or feel unwell
• You have severe or persistent pain between contractions
• You feel pressure or an urge to push
• Something doesn't feel right, or you simply need support

Labour signs before 37 weeks are a reason to call your provider or go to the nearest emergency department. As Kate writes: "You are not bothering your midwife by calling too soon or for needing reassurance."

Want to go deeper?

Download Kate's free guide, Is This Labour?, for a quick reference you can keep on your phone. Kate's full Birth Guide is included in the Birth Box, along with labour comfort tools.

This article is general education from The Midwife Box and is not a substitute for individualized medical or midwifery advice. Every pregnancy and labour is different. Always follow the recommendations and calling instructions from your own midwife, doctor or maternity unit. If you believe there is an emergency, call 911 or your local emergency number.