What to Really Do in Early Labor plus Downloadable Check list- Chicago and Suburb Doula

How to Protect Your Energy So You Can Have the Birth You Actually Want

Let’s talk about early labor, the super exciting first moments that can make or break the rest of your labor.

When contractions start, most moms do two things: panic and push play on their contraction timer. And it’s the fastest way to exhaust yourself before the real work begins.

I always tell my clients: Labor is a marathon. And what do you do the night before a marathon? Do you wake up every 30 minutes to check on your shoes, or run around the block just in case? No. You sleep. You eat well. You conserve every ounce of energy, because you know the real marathon is still coming.

Early labor isn’t the race—it’s the quiet rest and mental preparation your body needs.

What’s Actually Happening in Early Labor

Early labor is your body’s gentle warm-up.

It's your baby setting in the most optimal position.
Your uterus gently effacing your cervix.
Your muscles and bones and hormones working together to prepare for the great symphony of birth.

Those first contractions during early labor aren't meant to dilate your cervix, instead they help ripen your cervix. It's totally normal to be excited during the early stages. Afteral you've waited for your baby and now it's time. But labor can still take it's time. Getting overly excited can create too much adrenaline causing you to burn out when energy is needed most - During latent active labor and transition when your cervix dilates the quickest and your uterus is pushing your baby into your cervix.

The Most Common Early Labor Mistakes, And What to Do Instead.

Mistake #1: Treating Early Labor Like an Emergency

What happens: You call your midwife at the first twinge. You rush to the birth center. You text your doula in ALL CAPS. And suddenly, you’re in a sterile triage room being told, “You’re only 2 cm—go home.”

The fix: Stay home until your body says otherwise. If you can talk, laugh, or s between scroll not just during but in between contractions? You’re not in active labor. Active labor will require all of your focus and concentration.

Mistake #2: Obsessive Contraction-Timing

What happens: You pay attention to your contraction app instead of your body. You start analyzing every “peak” and “duration,” convinced something’s wrong if they’re not “progressing” fast enough.

The fix: Time a few, then put the phone down. Contractions aren’t spreadsheet data—they’re waves. Welcome them and allow them to help your body prepare for the marathon of labor.

When things get real you'll know without checking an app.

The best time to time contractions? When someone else has to do it because you're:

• Too busy vocalizing through each surge

• Deep in labor land where minutes don't exist

• Focused on breathing and relaxing instead of tracking

Trust this: When contractions are consistently 4-5 minutes apart and demand your full attention, you won't need an app to tell you it's time. Your body will announce it loud and clear. Until then? Let the timers go and let your body work.

Mistake #3: Burning Energy on Busywork

What happens: You scrub the floors. You bake a million cupcakes. You try to “walk the baby out”. By the time active labor hits? You’re spent and tense up before each surge wishing you could run away and just rest a little.

The fix: Ask yourself: “Would I jog 5 miles before a marathon?” No. You’d rest. So lie down. Don’t bake cookies or clean. Watch a movie that makes you feel good. Meditate. Nap. Let your body do its thing.

Your Early Labor Game Plan: Rest, Nourish, Repeat + Download this list.

Here’s what I tell my clients to do—no fluff, just the real deal:

1. Sleep Like It’s Your Job

• If it’s nighttime, take Unisom or Tylenol PM - ask your midwife first.

• If it’s day time - close the shades and take a nap.

• If you can’t sleep, lie in the dark with your eyes closed. Even quiet rest counts.

• Listen to relaxing music.

• Listen to Hypnobirthing Rainbow Relaxation - on Spotify.

2. Hydrate Like an Athlete

• Coconut water > plain water (electrolytes prevent dehydration stalls).

• If you don’t like coconut water - try labor aide or good ole’ gatorade.

• Sip, don’t chug—a full bladder slows labor.

3. Eat Light, But Eat

• Yogurt, bananas, toast, nuts—easy fuel that won’t weigh you down.

• Avoid heavy meals digestion slows significantly during active labor.

4. Distract Your Brain

• Binge a show - nothing intense, something that makes you feel happy and safe. Favorite RomCom or Comed

• Doodle or Journal - anything to keep your thinking brain busy and from interfering with the process. Journaling or drawing can help get out anxieties you may have about the upcoming labor.

How to Know When It’s Really Time

You’ll feel it shift:

• Contractions demand all your focus - no more chatting through them - and often in between.

• You start vocalizing low moans like a deep “HAAAAH” or “OOOH” from your diaphragm down to your pelvis.

• You crave darkness, quiet, and pressure hello, hip squeezes.

Your mantra: "Early labor is patience. Active labor is power."

Birth isn’t about control. It’s about trusting your body’s wisdom. And that starts long before the “big” contractions. You’ve got this Mama!

Chicago families: Want a doula who’ll help you actually rest in early labor—and capture those first precious moments with your new famiily? Let’s talk.