What to Pack in Your Birth Bag: Doula-Approved Labour Essentials

Wondering what to pack in your birth bag? Here is my doula-approved labour essentials list, comfort measures, and practical hospital birth bag tips to help you feel calm, prepared and ready to meet your baby! 

If you're wondering what to pack in your birth bag, you’re not alone. One of the most common questions I get as a doula is:

“What do I actually need for labour?”

Preparing your hospital birth bag isn’t about packing everything — it’s about packing intentionally.

Every woman and every labour is different. What feels incredible in one birth might feel completely unhelpful in another. That’s why I encourage having a variety of labour comfort measures ready to go. 

You won’t know what works for you until the big day arrives — and having options gives you confidence and flexibility.

Here are my doula-approved labour essentials to consider packing:

Hydration: Electrolyte Drinks- Staying hydrated and keeping your blood sugar stable during labour is super important. Many women don’t feel like eating once contractions intensify, so electrolyte drinks can be a simple way to maintain energy.

You can dilute your favourite flavour with water and sip alongside ice chips, or drink it straight. Don’t forget to pack a straw — it makes drinking much easier between surges. You can also dilute your favourite juices. Don’t forget if you are staying hydrated to also pee often! 

A TENS Machine for Labour- A TENS machine can be incredibly helpful in labour, particularly for back labour. It sends small electrical pulses that help interrupt pain signals and stimulate endorphin release.

Many women love having control over the intensity during each contraction. If you're planning a natural birth or hoping to delay pharmacological pain relief, this is a great addition to your birth bag checklist. I recommend the Elle Tens designed specifically for labour. 

Heat Packs or Hot Water Bottle- Heat is one of the most effective natural pain relief options during labour. A wheat bag or hot water bottle placed on the lower back or abdomen can ease tension and encourage muscle relaxation.

If you’re birthing in hospital, check whether heat packs are available — if not, bring your own.

Birthing Comb- A small wooden comb squeezed into the palm of your hand provides natural acupressure during contractions. This works with the gate control theory of pain — stimulating pressure points in the hand can help redirect your brain’s focus during intense surges.

It’s one of the simplest and most underrated birth bag essentials.

Massage Oil for Labour Support - Touch is powerful during birth. A good massage oil allows your birth partner to provide lower back pressure, sacral massage, or calming hand and foot massage.

Just remember to wipe oil off your feet afterwards so you don’t slip.

Aromatherapy for Labour - Creating a calm birth environment matters. Your favourite essential oils or calming scents can help regulate your nervous system and support oxytocin flow.

A helpful tip: apply oils to a tissue so you can control how much you inhale — your sense of smell becomes heightened during labour and having the oil go non stop through a diffuser can become a bit much, especially if you are also feeling nauseous.

Some women also choose to use Rescue Remedy spray to ease anxious energy. While evidence on its effectiveness is limited, many women report finding it calming — and if it feels supportive to you, that’s what matters.

Birth Playlist & Speaker - This one is my favourite! Music can transform a hospital room into a calm, safe birth space. Whether you prefer grounding, empowering, relaxing music, a meditation or even a dance party vibe, prepare a playlist in advance. (There are many pre-made birth playlists on spotify) 

A small portable speaker is a must-have birth bag item and don’t forget the charger, birth can take a long time, there is nothing worse than having your speaker cut out mid labour! 

Comfortable Clothing for Labour - Loose, breathable clothing or a soft labour gown can help you feel more like yourself in a clinical setting. Warm socks, a robe or your own blanket can add comfort and familiarity

Snacks for Early Labour- In early labour, light and easy-to-digest snacks can help maintain energy levels. Think fruit, yoghurt, toast, dates or simple carbohydrates. Natural confectionary snakes are my fav.  

Once active labour begins, many women naturally lose their appetite — which is completely normal. BUt don’t forget your birth partner will need to eat so stock up on lots of snacks. 

Soft Lighting & Environment- If allowed, LED candles or fairy lights can make a hospital birth room feel more intimate. Bright overhead lighting can interrupt oxytocin production, while dim lighting supports relaxation and labour progression. The $2 store normally has a great variety of fairylights and hospital safe candles. 

A Familiar Pillow- One of the most overlooked birth bag essentials. Your own pillow can make resting easier and provide a sense of home in an unfamiliar space.

Colostrum - If you have been expressing colostrum remember to grab it from the freezer before you head off to the hospital, I suggest writing a post it note and leaving it on the front door, usually it is the last thing you will remember while in labour but is something so valuable.  

Your Documents and Daily Needs - Don’t forget your hospital card and any other additional documents or medication you may need.  

Final Thoughts from a Doula

Ultimately, knowing what to pack in your birth bag isn’t about having the “perfect” checklist.

It’s about creating a space where you feel safe, nourished and empowered.

Your body already knows how to birth. These tools simply support the process.

If you're preparing for birth in Sydney and want personalised guidance on what to pack in your hospital birth bag, working with a doula can make all the difference.

Xx Sasha