Insomnia in Pregnancy

Sleep struggles are not uncommon with a growing bump however many unlucky women experience varying degrees of insomnia in pregnancy.

If you’re one of the unlucky ones, start by reducing or eliminating caffeine from your daily ritual. You should also avoid large dinners and opt for easily digested meals and snacks at the end of the day. About an hour before bedtime, get your body moving with 20 minutes of moderate intensity exercise such as a walk or yoga class. Some gentle stretching may also do the trick if your body is feeling fatigued.

Avoid the urge to jump online, check emails and even watch TV within the hour before bed. Exposing yourself to artificial light suppresses the production of melatonin, the hormone that controls sleep and wake cycles.

Instead, opt for a warm bath with a few drops of lavender oil, complimented by a cup of chamomile tea. Try some deep breathing or meditating to help calm your mind and lastly, don’t burn the midnight oil.

Research suggests the optimal time to go to bed is between 10pm and 11pm, when both your body temperature and the level of cortisol (stress hormone) starts to drop in your body.

For more information check:

  • Gestational Diabetes: Causes, Risks, Symptoms

    Gestational diabetes mellitus – also known as GDM, is diabetes which can occur during pregnancy. Many women who’ve been diagnosed with GDM won’t have diabetes after their baby is born, though some continue to have high levels of blood glucose and need treatment. Most women who are diagnosed with GDM have a normal pregnancy, labour and baby. It’s important that GDM is monitored and controlled, because risk factors increase when blood sugar levels remain high.

  • Breastfeeding and caffeine - what's OK?

    Many of us enjoy a cup of coffee or two a day and would find it difficult to give up. The good news is that even breastfeeding mothers can continue to drink coffee, or tea in moderation. 

  • How to Safely Wrap a Baby

    With a newborn comes many new skills to learn – one of them being how to safely wrap a baby. Wrapping (also known as swaddling) is a great strategy for parents to help their baby settle. Yet, new parents may understandably feel worried about their baby’s safety and getting it right. Read on for step-by-step guidelines on how to safely wrap a baby, plus some additional tips for safe wrapping.

  • Introducing Your New Baby to Your Toddler

    One small person in a family is a very different arrangement than two, or more children. When a new baby comes into the mix, dynamics change and everyone needs to shuffle around until new positions are found.

  • Bottle Propping - Why it's a Risk

    Many parents have heard of bottle propping, also known as prop feeding. And most of us have seen babies sucking quietly away on their own.

    Bottle propping is when, instead of the baby being held to drink their bottle, they are on their own. The bottle is supported by a pillow or blanket, even a soft toy so that it’s angled with the milk filling the neck of the bottle and the teat. The baby lies in their cot/pram/on the floor sucking away on their own.

Where are you in your journey?

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