Toward the end of pregnancy, many of us make sure the baby items are ready, take our childbirth and newborn care classes, and complete our maternity hospital tour. You may also choose to see a chiropractor or acupuncturist to help prepare your body for the big day.

There are also products you can use at home that may support your physical and mental preparation for labor and birth. Here are 10 of my favorites.

Note: Always consult your physician or midwife before trying any of these products or suggestions.

10 Products That May Help Prepare for Labor and Birth

Here are 10 products I recommend considering as you prepare your body and mind for labor and birth:

1. Raspberry Leaf Tea

I’m sure you’ve all heard that raspberry leaf tea is good for women to drink during pregnancy. But do you know why? Some studies suggest raspberry leaf tea may help shorten labor or reduce certain interventions during birth, although more research is still needed.¹⁰ The findings are encouraging.

Another study found that women who regularly consumed raspberry leaf tea had lower rates of post-term birth, preterm birth, and several medical interventions during labor.¹¹ They were less likely to need their water broken by medical staff, also known as artificial rupture of membranes (AROM). And they were less likely to require a cesarean section, forceps, or vacuum delivery.¹¹

Because of these findings and the guidance I received, I chose to drink one to three cups daily after entering my third trimester. (But consult with your healthcare provider first.) I increased to three cups per day after 36 weeks.

Here are a few other potential benefits that researchers have studied or that have traditionally been associated with raspberry leaf tea:

• May lessen morning sickness: It’s a widespread belief that raspberry leaf tea can potentially reduce morning sickness, though this hasn’t been clinically proven.^1,15
• May support contractions: Some research suggests raspberry leaf tea may help support uterine tone or contraction effectiveness, although additional clinical studies are needed.^2,15 It has also been studied for possible effects on labor length and discomfort, but results remain mixed.^2,17
• Benefits of VBAC for moms: Women who previously had C-sections have a higher chance of uterine rupture than those who haven’t. Women planning a VBAC should discuss raspberry leaf tea with their OB-GYN or midwife before using it. Some sources suggest it may support uterine tone, but evidence is limited, and it should not be viewed as a proven way to prevent uterine rupture or improve VBAC success.²
• Might help with lactation: Raspberry leaf tea contains several minerals and has traditionally been used to support milk production. However, these claims rely largely on anecdotal evidence rather than clinical trials, so more research is needed.^13,14

Related: 10 Ways to Enjoy Red Raspberry Leaf Tea During Pregnancy

2. Birth Ball

A birthing ball is an exercise ball that can be used to support movement and positioning during pregnancy, labor, and postpartum.¹⁸ I highly recommend having one available during these stages. Here are some of the ways it may be helpful:

• Encourages optimal fetal positioning: When you sit on a birthing ball, you can’t slouch. You have to sit with good, proper posture. Keeping your core engaged and maintaining good posture may support body alignment and encourage favorable fetal positioning.⁴ Good positioning may also support labor progress and comfort for some women.^5,18
• Helps baby drop lower in your pelvis: It opens your pelvis and hips to encourage your baby to drop lower into your pelvis. If your baby moves lower into the pelvis, the added pressure on the cervix may help support dilation and effacement.^18,19
• Might encourage labor to begin (in some cases): Doing figure-8s and hip circles while sitting on a birth ball may encourage movement and help keep the pelvis mobile as your due date approaches. Some women use these movements hoping to encourage labor to begin naturally once their body and baby are ready, though they do not guarantee labor will begin.

If you’re wondering what size birthing ball you should purchase, here are the recommendations by height:¹⁸

• 55 cm ball if you’re 5’4″ or shorter
• 65 cm ball if you’re between 5’4″ and 5’10”
• 75 cm ball if you’re 5’10” or taller

Related: How to Use a Birthing Ball

3. Peanut Ball

A peanut ball is another helpful tool for positioning during late pregnancy and labor.²⁰ Like a birthing ball, it may help encourage favorable fetal positioning and create more space in the pelvis.^20,21 Sitting on a peanut ball places the hips in a deeper, more open position, which may support cervical pressure, dilation, effacement, and labor progress.^19,20 Results vary, and using a peanut ball does not guarantee that labor will begin sooner or progress faster.

Related: What Is a Peanut Ball and How to Use It During Labor

4. Homeopathic Childbirth Kit

If you’re interested in homeopathic remedies for labor and birth, this kit offers remedies traditionally used during pregnancy, labor, birth, and postpartum. It has 18 remedies and even comes with an instructional booklet and access to a beginner course, which can help you feel more comfortable getting started. It’s also easy to pack.

Here are a few remedies that some of my clients have chosen to use with professional guidance:

• Arnica montana and Bellis perennis: These remedies are traditionally used in homeopathy for fear, fright, swelling, soreness, and inflammation, including during postpartum recovery.^30,31
• Pulsatilla: Some homeopathic practitioners use Pulsatilla for irregular contractions or fetal-position concerns, including breech or transverse positioning.^32,33 It should only be used with guidance from a qualified provider.
• Caulophyllum: This remedy is traditionally used in homeopathic practice with the goal of supporting contractions, uterine tone, or cervical readiness.^34,35,36 Ask your healthcare provider when, or whether, it is appropriate to use.

5. Perineal Massager and Lube

Perineal massage is one way to help prepare the vaginal opening and perineum for birth. Research suggests that practicing perineal massage regularly during the final three to four weeks of pregnancy may reduce the likelihood of an episiotomy and certain types of perineal tearing.¹²

Perineal massage can become more difficult later in pregnancy. You can ask your partner to help or use the Perimom to perform perineal massage yourself. Using a lubricant can also make the stretching more comfortable.

Related: Perineal Massage: What Is It and How To Do It?

6. Online Courses and Apps

Along with preparing physically for labor and birth, it is important to prepare mentally and emotionally. I always say birth happens more between your ears, not between your legs! What I mean is labor and birth are so much more mental than physical. There are several online courses and apps that can help you prepare for birth.

Here are a few I recommend, beginning with the course I created after years of supporting families through pregnancy and birth:

• SOAR Birth Prep Course
• Hypnobabies
• HypnoBirthing
• GentleBirth app

These resources can teach you about staying healthy during pregnancy and changes in the body during pregnancy and labor. You can also learn about making choices regarding medical procedures and medications, creating a birth plan, managing the early days with baby, and more. This preparation may help you feel more informed, confident, and relaxed as labor approaches.

7. Pregnancy Books and Birth Affirmations

Reading pregnancy books, reflecting on positive birth affirmations, and learning from encouraging birth stories can help build confidence and give you a better understanding of what labor and birth may be like. Surrounding yourself with supportive, evidence-based information may also help you approach your baby’s birth feeling more prepared and confident.

If you’re looking for trusted resources to help you prepare for labor and birth, here are a few pregnancy books I recommend, starting with one I wrote to help parents feel informed, confident, and supported throughout pregnancy and birth.

• The Baby Chick Guide to Positive Pregnancy: How to Prepare Your Mind, Body, and Partner by Nina Spears
• Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition by Lily Nichols
• The Birth Partner, Sixth Revised Edition: A Complete Guide to Childbirth for Dads, Partners, Doulas, and Other Labor Companions by Penny Simkin and Melissa Cheyney
• Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong—and What You Really Need to Know by Emily Oster
• Ina May’s Guide to Childbirth by Ina May Gaskin

8. Dates

Dates are a popular food during late pregnancy, and several studies have explored whether they may support labor and birth preparation. Here are some of the potential benefits researchers have studied:

• Potentially shorter labor: Some studies suggest that eating dates late in pregnancy may support cervical dilation and may be associated with shorter labor or a reduced need for induction or augmentation.^6,13 Results vary, and eating dates cannot guarantee an easier labor or delivery.
• More energy: Since dates contain glucose, their naturally occurring carbohydrates can provide a convenient source of energy, including during labor when eating is appropriate.⁶
• May influence oxytocin activity: Some research has explored whether compounds in dates may interact with oxytocin pathways involved in uterine contractions and milk secretion in mothers.^6,23,25,26 More research is needed to understand the clinical significance.
• May support postpartum recovery: Some studies have associated eating dates with reduced postpartum blood loss, although findings should not be interpreted as a guarantee against postpartum hemorrhage.^7,22,25
• Provides folate: Dates contain folate, a nutrient that supports fetal development.^24,27 However, dates should not replace a prenatal vitamin or the folic acid recommended by your healthcare provider.

Dates also provide carbohydrates, fiber, and several micronutrients, making them a convenient snack for many breastfeeding mothers.¹¹

Related: Eating Dates During Pregnancy: Benefits for Birth & Beyond

9. Gentle Birth

I SWEAR by this. I was only in true labor for four hours before I needed to start pushing. And that was my first birth! With my second baby, I was only in labor for two hours. Whether it was a placebo effect or not, I felt like it really helped my body open. Of course, this was my personal experience, and it doesn’t mean everyone will have the same results.

According to the manufacturer, Gentle Birth is intended to support:

• Less pain during labor and delivery
• Advance dilation before discomfort was felt
• Shorter and easier labor
• Shorter recovery time
• Recommended by over 90% of women who tried the Original Gentle Birth Formula

I used it during both of my pregnancies. If your healthcare provider recommends Gentle Birth, follow the current product directions and any guidance they provide.

Note: Always discuss supplements with your doctor or midwife before taking them during pregnancy.

10. Evening Primrose Oil

If you’re approaching your baby’s due date or have passed it, you may have heard about evening primrose oil. This herbal oil is derived from primrose seeds and has traditionally been used to support cervical ripening as the body prepares for labor.²⁸

Evening primrose oil is sometimes taken orally or used vaginally to support cervical softening and ripening.^8,29 Some women and healthcare providers believe this may help the body prepare for labor, but research findings and provider recommendations remain mixed.

I know several women who felt that evening primrose oil helped their bodies prepare for labor. However, healthcare providers have differing recommendations due to questions about its effectiveness, timing, and potential risks.⁹ This is why you should discuss it with your care provider beforehand.

Note: Do not use evening primrose oil or any other method to encourage labor unless your healthcare provider recommends it based on your pregnancy and gestational age.

I hope you find these products helpful as you prepare for your baby’s birth! Every pregnancy and labor experience is different, so choose the options that feel right for you and discuss them with your healthcare provider or birth team. Preparing both your body and your mind can help you approach your baby’s birth with greater confidence.