As your due date gets closer, one question comes up again and again: Is this the real thing? A contraction timer is one of the simplest tools for answering it. By tracking how long each contraction lasts and how far apart they are, you can see whether labor is progressing and decide when to call your healthcare provider.

This guide explains how to time contractions, what the numbers mean, and when it’s time to head to the hospital or birth center.

What Is a Contraction Timer?

A contraction timer is a tool, either a smartphone app, a web-based timer, or just a clock or stopwatch, that records:

• Duration: how long each contraction lasts
• Frequency: how much time passes between contractions
• Pattern: whether contractions are becoming longer, stronger, and closer together
• Tracking these details gives you and your care team clear information instead of guesswork.

How to Time Contractions Step by Step

1. Start the timer when a contraction begins. You’ll usually feel tightening or pressure in your abdomen or lower back.
2. Stop the timer when it ends. This gives you the duration.
3. Note the time the next contraction starts. Frequency is measured from the start of one contraction to the start of the next, not from the end of one to the start of the next.
4. Repeat for at least an hour. A single contraction doesn’t tell you much. The pattern does.
5. Write down any other details, such as intensity, location of pain, and whether anything changes it (resting, walking, drinking water).

Example: If one contraction starts at 2:00 and the next starts at 2:06, your contractions are 6 minutes apart.

The 5-1-1 Rule

Many providers use the 5-1-1 rule as a general guide for when to call or head in:

• Contractions come every 5 minutes
• Each lasts 1 minute
• This pattern continues for at least 1 hour

Some providers recommend different thresholds, such as 4-1-1 or 3-1-1, especially for second or later pregnancies, long travel distances, or certain medical conditions. Always follow the specific instructions from your own doctor or midwife.

Braxton Hicks vs. Real Labor Contractions

Not every contraction means labor is starting. Braxton Hicks contractions are common “practice” contractions in the second and third trimesters.

	Braxton Hicks	True Labor
Timing	Irregular, unpredictable	Regular and predictable
Pattern	Don’t get closer together	Get closer together over time
Strength	Stay the same or fade	Gradually get stronger
Duration	Often shorter	Gradually longer (30-70 seconds)
Effect of rest	Often ease with rest, water, or a position change	Continue regardless of movement or rest
Location	Often felt in the front of the abdomen	Often start in the back and move to the front

Tips for Using a Contraction Timer

• Pick a simple tool. In early labor, a clean app or basic stopwatch is plenty.
• Stay relaxed between contractions. Rest, hydrate, and eat light snacks when possible.
• Ask your partner to help. Having someone else handle the timer lets you focus on breathing and coping.
• Keep your records. A written or exported log helps your care team understand what’s happening.
• Don’t obsess early on. In early labor, contractions can be irregular. Timing every one isn’t necessary until a pattern starts to form.

What to Do at Home During Early Labor

If your contractions are mild and your doctor has not asked you to come in, you can stay comfortable at home while you keep timing them:

• Drink water and have light snacks if you feel hungry.
• Rest between contractions, and change position if you feel uncomfortable.
• Try a warm shower and slow, deep breathing.
• Keep your phone charged, and keep your hospital bag and documents ready.