Sleeping Positions To Induce Labor: Say Goodbye To Pregnancy And Hello To A New Baby!
You’re in the last leg of your pregnancy and eager to meet your little one. While going into labor naturally is ideal, waiting for the final weeks to pass can feel like an eternity. The good news is there are a few natural ways to encourage your body to kickstart the labor process.
But before you try any risky alternative methods, why not consider changing your sleeping positions at night to help nudge your body into labor mode? Trying different sleeping positions to induce labor is also one of the easiest ways to begin the birthing process.
With the help of gravity and optimal positioning, you’ll be cuddling your new baby before you know it. Read on if you want to know about sleeping positions to induce labor.
Sleeping Positions That Help In Inducing Labor
Believe it or not, how you sleep at night can have an impact on your hormones and pelvic area. Specific positions are thought to increase comfort and oxytocin levels, relax your pelvic floor, and stimulate contractions.
These sleep positions can help put pressure on your cervix to stimulate contractions and induce labor. The two best sleeping positions to induce labor are:
On Your Left Side
Try sleeping by lying on your left side and pulling up the upper leg closer to your belly. You can place the leg on a stack of pillows or use a body if you want to get more comfortable in this position.
Sleeping in this position improves circulation to your uterus and promotes cervical ripening. It also helps in stretching the perineum and widens the pelvis. In addition, sleeping in this position takes the weight of your baby off your spine and back.
Knees-To-Chest
This is not exactly a sleeping position but you can try this exercise while lying on your bed before going to sleep. This position involves lying on your back and pulling your knees up to your chest. It helps align your pelvis and opens up your hips to make room for the baby to move into the optimal birthing position. Rock gently side to side for added effect.
Prop Up Your Upper Body
While sleeping, use an extra pillow or two to elevate your upper body. This takes pressure off your back and makes it easier for your uterus to contract. The incline also helps relax your pelvic floor muscles, which can speed dilation and effacement.
Get On All Fours
Spending time on your hands and knees opens up your pelvis and helps the baby get into an optimal birthing position. Rocking gently side to side or forward and back may increase the effectiveness. This can be an especially good position for back labor.
Do Pelvic Tilts
While on your hands and knees, arch your back upward, tilting your pelvis. Then lower your back downward. Slowly rock back and forth. This helps open up your pelvis and may stimulate contractions.
Using gravity to your advantage and opening your pelvis are two keys to naturally inducing labor. When done regularly in the final weeks of pregnancy and especially when you’re full-term, these positions can help kick-start the labor process so you’ll soon be snuggling your new bundle of joy.
Along with these sleeping positions to induce labor, here are some other things you can try:
- Use extra pillows under and between your knees for support and comfort.
- Have your partner speak or sing to your belly. Familiar voices can be soothing and stimulate your baby’s movement.
- Ask your partner for a back massage to relieve tension and induce relaxation.
The more you practice these techniques, the more effective they’ll be when it’s time for labor to begin.
Let’s Have A Look At Some Labor Positions
The birthing process takes a toll on the body. But that does not mean that you should not be comfortable. The labor positions help ease the discomfort and help in moving the baby downward through the pelvis. Let’s have a look at a few of the best labor positions.
The Knee And Hand Position
This position requires you to get down to your knees and hands either on a floor mat or a bed. Rebekah Wheeler, RN, CNM, a certified nurse-midwife, says, “The hands and knees position is a great one since it helps open the pelvis.” Megan Cheney, MPH, MD, added, “Sometimes baby’s heart rate responds better when you’re in the hands and knees position, especially if the baby isn’t in the best spot.”
Pros:
- Eases back pain as it takes some pressure off the spine.
- It also helps in boosting the baby’s oxygen.
Cons:
- There is a high chance that your arms will get tired.
The Sitting Position
When you start feeling that your baby’s weight is going downward, it is best that you should sit down. It does not matter if you sit on the toilet seat or a birthing chair, but sitting down during that time and spreading the legs helps in relieving a bit of pressure from your pelvis.
Pros:
- It is a good resting position.
- Sitting down relaxes the perineum, which reduces tearing.
Cons:
- A hard seat might not be very comfortable.
- This is not a good option if you have high blood pressure.
Squat Position
Squats never make it to anyone’s favorite list of exercises, be it during any time or during pregnancy. But during labor, you might want to do exactly that. You can squat against a wall or take the help of a partner or chair.
Pros:
- It opens the pelvis.
- Allows a baby room for maneuver as they move toward the birthing canal.
Cons:
- It might become tiring after a while.
Other Natural Ways To Induce Labor
While sleeping positions have been one of the most successful ways to induce labor, there are other ways too that are just as successful. While many women are perfectly capable of delivering healthy babies two weeks before their due date, it is best if you just wait till your 39th week for the delivery.
However, it is always best to let Mother Nature decide the arrival of your little one. With that being said, if you reach 40 weeks, there are a few natural ways other than sleep positions to induce labor.
Most of these methods are, however, anecdotal and do not have any solid evidence of their effectiveness. So, it is always better to have a discussion with your doctor or midwife before attempting to do them.
Workout
When we say working out, we do not mean the heavy exercises that you would do on a regular day at the gym. They may be extremely harmful and not a very safe option for the baby. Even the lightest exercises, like a long walk, can help increase your heart rate. Even if this trick fails, it is still a great way to relieve your stress and keep the body strong for other tasks ahead.
As per a 2022 study, taking a 30-minute walk thrice a week starting from the 38th week of your pregnancy may help induce labor. It also helps reduce interventions during vaginal delivery.
Sex
Though there is no evidence present that can actually claim that sex can induce labor, in other words, there are a number of reasons why having sex is a great way to induce labor.
For instance, sexual activities, particularly an orgasm, release oxytocin in your body. This hormone can help kickstart uterine contractions.
Also, for pregnant women who have sex., there are prostaglandin hormones present in semen that can help ripen the cervix.
Having sex is absolutely safe during the last weeks of your pregnancy. However, you must avoid having sex if your water breaks. A situation like that may give rise to a number of infections that you would otherwise prefer to avoid.
Nipple Stimulation
Nipple stimulation may cause contraction of the uterus and, in turn, can induce labor. Stimulating the nipple may promote the production of oxytocin. It is the same hormone that makes the uterus contract and makes your breasts release milk.
In fact, if you are choosing to breastfeed your little one after delivery, the same situation is going to help the uterus shrink back to its normal form.
You or your partner can stimulate the nipples manually. Breast pumps are also great options. With that being said, the effectiveness of breast stimulation shows up when the act is done for at least three days.
Acupuncture
Acupuncture is a method that has been used for thousands of years. Pinpointing out the exact way acupuncture works is still unclear.
In Chinese Medicine, acupuncture is believed to balance the vital energy, or chi, within the human body. It is also capable of stimulating changes in hormones or within the nervous system.
With that being said, acupuncture should only be done by a licensed acupuncturist with proper administration.
Tips For Getting Comfortable And Falling Asleep In Labor-Inducing Positions
Once you’ve tried the optimal sleeping positions, here are a few other natural methods you can try to encourage labor to start:
Walking
Going for walks is a simple but effective way to induce labor. Walking helps stimulate the pelvis and uterus, which can trigger contractions. Even just light walking around the block can help. You can also curb walking which is exactly what it sounds like. Try walking with one leg on the curb or footpath and the other one on the road for a few minutes just before going to bed at night. This exercise will help you to open up your pelvis and help your baby descend quickly.
Nipple Stimulation
Gently stimulating your nipples releases oxytocin, the hormone that causes uterine contractions. Have your partner massage or suck on your nipples to stimulate oxytocin release.
Eating Pineapple
Pineapple contains bromelain, an enzyme thought to soften the cervix and induce labor. Enjoy fresh pineapple, pineapple juice, or smoothies.
Eating Spicy Food
Spicy food like chili, curry, or jalapeños can stimulate the bowels and uterus. The bowel and uterus share some of the same hormone receptors, so irritating one organ can affect the other.
Sex
Having an orgasm releases oxytocin, which can trigger uterine contractions. Sex with your partner, especially in positions where penetration is deep, may help induce labor. Semen also contains prostaglandins, hormonelike substances that can soften the cervix.
Sit On A Birthing Ball
You can also try bouncing gently while sitting on an exercise or birthing ball. To do this exercise, you should sit on an exercise ball with your legs wide apart and gently move your hips up and down. This exercise will help in dilating the cervix and relaxing the pelvic floor. It also allows the spine to decompress and relieves lower back tension!
Castor Oil
Castor oil is a natural laxative that may stimulate the bowels and uterus. The dose is usually around 2 ounces, mixed with juice. However, castor oil can cause unpleasant side effects like diarrhea, so only try this method under the guidance of your doctor. They can determine if your cervix is ready and the proper dosage for you.
Exercise
Exercise is something you will find mentioned in every health list, and it is not without reasons. There are numerous health benefits of doing some exercise regularly. When you are pregnant or when your due date is near, it is best to keep the exercises to a minimum to avoid any exhaustion.
To relieve stress or improve your blood circulation, you can take a stroll in the neighborhood or try some light free-hand exercises. This also helps in putting the baby in a more suitable position to kickstart your labor.
However, there is no scientific evidence supporting this fact. But it is always better to move the body.
Get a massage
If you are not interested in any of the above-mentioned ways, then you can try an alternative. And trust me, getting a massage at this point is going to be extremely relaxing. It is capable of increasing the oxytocin level, and this hormone can get you started with the labor contractions.
Some therapists specifically focus on natal massages, and this helps the mother to relax. Acupressure is also known to be helpful at this time, and according to some studies, it helps induce labor naturally.
Whatever the effect, you get an amazing massage, and that tension is released, and this can take your mind off of the due date.
Change your sleeping position
Changing your sleeping position might not help inducing labor, but it can get the baby in a position that can help the baby and the body get in the correct position, making it easy for you.
The position of the baby can be responsible for the progress of the labor, and when you change your sleeping position, it can help your baby guide their head toward the pelvis. Try not to sleep on your back instead, sleep on your sides.
Get into a comfortable position and get a good sleep to feel more relaxed.
Be patient
I know when someone asks you to calm it, it is infuriating. Similarly, asking you to be patient could be the most frustrating thing that can be said in this situation. But this is the best that you can do in this situation.
It is a little overwhelming when you are close to your due date or when you have passed it, and there is still no baby. Your body is doing everything it is supposed to do. You can try everything mentioned above or a few that make you feel comfortable, but there is no guarantee that this is going to help you induce labor naturally.
This is something that will definitely get you results: have some good food, get some rest, satisfy your cravings, and everything will be worth the wait.
Are there risks of inducing labor naturally?
Before you start trying different things to induce labor naturally, it is best to consult a healthcare provider and decide what are the things that can work for your condition. Every pregnancy is different, so whatever worked for your friends might not work for you.
Do not take any supplements without consulting a doctor, and never try to do anything to induce labor before the 39-week mark.
Engaged Breathing
During normal breathing, your body contracts the abdominal area on the exhale. But, if you want to engage the core and your diaphragm when you inhale through the nose. Then, you have to try to hug your baby as you do so. This is the part where you take time to breathe and exhale slowly through your mouth.
You must feel relaxed when you exhale. Simultaneously, you have to imagine your baby exhaling. Also, you can do this type of breathing exercise on an exercise ball, in a supported squat position, or a child’s pose.
Wrapping Up
So there you have it, the best sleeping positions to induce labor. Try experimenting with these positions to find what works for you as you approach your due date. Remember that every pregnancy is different, so don’t get discouraged if labor doesn’t start right away. Your baby will come when they’re ready.
In the meantime, do your best to relax, get plenty of rest, and cherish these last few moments before your little one arrives. Before you know it, you’ll be holding your baby in your arms. May these sleeping positions speed you on your way to meeting your little bundle of joy.
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