Things to Do When You’re Overdue
Gentle Ways to Support Your Body and Encourage Labour Naturally
You’ve made it to 40 weeks… and beyond.
The nursery’s ready, your hospital bag is packed, and every message from friends begins with, “Any news yet?”
If you’re feeling restless, heavy, emotional — or just done — you’re not alone.
Most babies aren’t born on their due date. In fact, it’s totally normal to go a few days (or even a week or more) past it.
Still, if you’re hoping to nudge things along gently, here are some safe, thoughtful ideas to encourage your body — and mind — toward labour.
First, a Reassuring Reminder
Being “overdue” doesn’t mean your body is broken or your baby is late.
It simply means your pregnancy is moving at its own pace — and every day, your body is preparing in subtle, unseen ways.
Your cervix is softening. Your hormones are shifting. Your baby is dropping lower.
Even if there are no obvious signs yet, trust that your body is getting ready.
Natural Ways That May Encourage Labour
These ideas won’t guarantee labour, but they may help gently support the hormonal and physical processes that can lead to it — especially if your body is already close.
1. Walking and Upright Movement
Gentle walks, swaying on a birth ball, or climbing stairs can help baby move into a good position and apply pressure to the cervix — a natural way to encourage dilation.
Tip: Keep movements relaxed and rhythmic. Think “loose and open.”
2. Birth Ball Exercises
Sitting on a birthing ball (exercise ball) and doing slow hip circles or figure eights can help open the pelvis and relax your body.
It’s also a great tool for comfort, alignment, and staying active without overdoing it.
3. Nipple Stimulation
Stimulating the nipples can trigger the release of oxytocin, the hormone that causes contractions. This can be done by hand or with a breast pump — but should be done mindfully and with guidance from your midwife.
Note: This is one of the few home methods with research behind it. Best used when your body is already showing signs of readiness.
4. Sex (if it feels comfortable)
Semen contains prostaglandins (which can help soften the cervix), and orgasm can release oxytocin. While not everyone feels up for it late in pregnancy, if it feels good and safe, go for it.
5. Acupuncture or Acupressure
Some people find acupuncture or targeted acupressure points (like those on the hands and ankles) help stimulate uterine activity. Make sure to see a trained practitioner who specialises in maternity care.
6. Raspberry Leaf Tea
Not an induction method as such, but it’s believed to help tone the uterus and support efficient contractions once labour begins. Best introduced around 36 weeks — check with your midwife before starting.
7. Spicy Food, Pineapple, and Other Myths
Some swear by curry, pineapple, dates, or bouncing on a ball. These might not be backed by science — but if they feel good, they won’t hurt. Just be mindful of tummy upset.
Other Supportive Ideas (That Won’t Force It, But Help You Feel Better)
Rest deeply — Labour is physical. Rest now to conserve energy.
Create your labour space — Light candles, play music, diffuse oils. Help your brain associate your environment with calm and readiness.
Take a warm bath — Relax tight muscles, ease tension, and support oxytocin production.
Talk to your baby — Connect. Visualise. Speak to them. This can be incredibly grounding.
Journal or write a letter — Let out your feelings. Being overdue can stir up a lot — you’re allowed to feel all of it.
When to Seek Medical Advice
Always speak to your midwife or consultant before trying anything intensive — and keep an eye on baby’s movements. If anything feels off (reduced movement, fluid changes, or unusual symptoms), call your maternity unit right away.
Most hospitals will offer a membrane sweep around 40–41 weeks, and induction options after 41–42 weeks, depending on your individual pregnancy.
Final Thoughts
If you’re reading this in your dressing gown, sipping raspberry leaf tea, and wondering if today’s the day — know that you’re doing enough.
You’re not late. You’re not failing. You’re in the waiting place — and that’s often the hardest, most tender part of all.
Labour will begin. One way or another, your baby is on their way to you.
At Neutral Nest, we’re here to support you in the waiting, the wondering, and the waves to come — with calm guidance and quiet encouragement every step of the way.