The 37th week marks the beginning of “early term” pregnancy, meaning a baby born now is considered full-term. Preparation at this stage focuses on optimizing conditions for a smoother, more efficient birth experience when the body is naturally ready. This involves improving physical comfort, maximizing the baby’s positioning, and ensuring the body has the necessary energy reserves for childbirth. Taking safe, practical steps prepares both the body and the mind for the upcoming demands of labor.
Optimizing Fetal Positioning Through Movement
The baby’s position in the final weeks significantly influences the ease and duration of labor, making gentle movement a powerful preparatory tool. The most favorable position is occiput anterior (OA), where the baby is head-down and facing the mother’s spine. Simple postural changes help encourage the baby into this optimal alignment.
One effective practice is the pelvic tilt, often performed on hands and knees. This rhythmic movement helps strengthen abdominal muscles, maintain pelvic joint mobility, and create space for the baby to rotate toward the anterior position. Regularly engaging in this exercise can also provide relief from lower back discomfort.
Another beneficial technique is tailor sitting, where you sit on the floor with the soles of your feet together. This posture improves hip and thigh flexibility, which is useful during pushing. When sitting, keep your knees lower than your hips and avoid deep, reclined positions on soft couches, which can encourage the baby to settle into a less favorable posterior position.
Gentle walking is an excellent activity, as the upright movement uses gravity to help the baby descend further into the pelvis. Maintaining an upright or forward-leaning posture encourages the baby’s back to rotate towards the front of your body. Avoiding lying flat on your back in the third trimester is also important to prevent the uterus from compressing major blood vessels.
Nutritional Support and Hydration
Labor is a demanding physical event, and proper nutritional preparation ensures the body has the required sustained energy and balance. Adequate hydration is important, as dehydration can sometimes trigger uterine irritability. Aiming for 2.5 to 3 liters of water or other fluids daily helps maintain fluid balance and supports efficient muscle function during labor.
Focusing on complex carbohydrates, such as whole grains, provides a steady, slow-release source of glucose, the body’s preferred fuel. Maintaining sufficient iron intake is also important to prevent fatigue and anemia, ensuring the body has the necessary oxygen-carrying capacity for childbirth. Pairing iron-rich foods with Vitamin C sources enhances absorption.
Date fruit is often recommended starting around 36 to 37 weeks, with a suggested intake of six to eight dates per day. Dates contain compounds that may mimic the effect of oxytocin and prostaglandins, potentially increasing the sensitivity of uterine muscles and contributing to cervical readiness. Consistent consumption may lead to a higher rate of spontaneous labor and a shorter first stage of labor.
Gentle Methods for Cervical Readiness
Several natural methods are explored for their potential to gently prepare the cervix and uterus. Red raspberry leaf tea is a traditional remedy consumed in the final weeks of pregnancy, though it is not an induction method. The leaf contains fragarine, which is believed to help tone and strengthen the smooth muscle of the uterus, potentially leading to more effective contractions. Start this regimen gradually and after discussing it with a healthcare provider.
Nipple stimulation encourages the pituitary gland to release oxytocin, the hormone responsible for uterine contractions. This increase in natural oxytocin can help ripen the cervix and prepare the uterus for labor. This practice should be approached with caution and done only with a provider’s approval, as excessive stimulation carries a risk of uterine hyperstimulation.
Sexual intercourse can contribute to cervical readiness through two mechanisms. Semen is a natural source of prostaglandins, which help soften and thin the cervix. Additionally, the uterine contractions experienced during orgasm lead to a release of oxytocin, which tones the uterine muscles.
Evening Primrose Oil (EPO) is sometimes used, containing gamma-linolenic acid, a precursor to prostaglandins that may help soften the cervix. While some women use capsules orally or vaginally from 37 weeks, the evidence supporting its effectiveness is mixed, and its use should be discussed with a doctor or midwife first.
Prioritizing Rest and Mental Calmness
The final weeks of pregnancy often bring sleep disturbances, yet labor requires physical and mental stamina. Maximizing rest and conserving energy are important preparatory steps for childbirth. This includes prioritizing early bedtimes and allowing for naps during the day to combat fatigue.
Optimizing sleep position is important; sleeping on your side, particularly the left side, can help improve blood flow to the uterus and the baby. Strategically placed pillows can aid in comfort and support the abdomen, making a side-lying position more restful. Conscious relaxation techniques are equally important for managing the anticipation and anxiety that accompany the unknown timeline of labor.
Practices such as meditation, guided visualization, and deep, rhythmic breathing exercises help reduce the production of stress hormones. By promoting mental calmness, these techniques help shift the body into a parasympathetic state, which supports the natural hormonal cascade needed for labor to progress efficiently. Practicing these methods builds a valuable coping skill to use during contractions.