A growing bump can cause havoc with your beauty sleep. We’ve got the lowdown on getting you and your tum nodding off without a hitch
“There are emotional and physical reasons why you might have trouble sleeping when you’re pregnant,” says Mary Steen-Greaves, midwife for the Pampers Village Parenting Panel. “For example, worries about your baby, labour fears and stresses, not to mention general aches and pains.” If you are having problems, you’re not alone, as 78% of pregnant women say they have disrupted sleep in pregnancy. Before you start counting sheep, try these tips…
“The best sleep position is lying on your side with a pillow between your legs and under your bump,” says Mary. “This helps regulate your breathing and eases any heartburn.”
“Make sure your room is well ventilated so you don’t overheat,” says Mary. Examine your mattress too, as experts reckon you should replace it every seven years.
Drink plenty of water during the day if you’re suffering leg cramps in the night. Circular exercises with your feet and legs can help too.
Ask your partner or a friend to give you a massage, which can be a great way to ease aches and also helps you relax.
Many mums-to-be swear by yoga for helping them relax. “I took antenatal yoga classes and practising some of the stretches in the evening would help me sleep more comfortably,” says Linzi Hanscomb, 27, from Reigate, mum to Barny, 9 weeks. “I suffered with leg cramps at night which really kept me up, but they weren’t half as bad if I did stretches before bed.”
“It might be worth thinking about sleeping in a separate room to your partner if he’s disrupting your sleep,” says Mary. “But make sure you talk this through with him so he doesn’t feel left out during your pregnancy.”
“Avoid eating big meals late at night as they can be difficult to digest, causing heartburn,” warns Mary. “Chocolate, fizzy drinks and coffee before bed are also off the menu, but try a warm milky drink or herbal tea to calm you down ready for sleep.”
Getting enough sleep as a new mum can be hard, but try these for an easier snooze…
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