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:

  • Caffeine During Pregnancy: How Much is Safe?

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  • Dental Care for Babies and Young Children

    We’ve always known that baby teeth are important. But now we understand even more about what we need to do to protect our children’s teeth. And why it’s essential that we do. Tooth decay is the most common chronic childhood disease.  In Australia - around 50% of children will have at least one hole in their teeth by the age of 5 years. But this can be largely prevented by following just a few simple steps.

  • Baby & Toddler Massage - Does it Really Help Sleep?

    Massage has a noble history relating to his benefits, not just for young children but for adults as well. Some cultures use massage as a routine part of their overall health and well-being, particularly Asian and African countries. For others, it is more of a strategy used for stress management and general relaxation. 

  • How to Calm a Crying Baby

    Learning how to calm a crying baby can feel like a draining, never-ending endeavour for a new parent. Sometimes there’s an easy fix: feeding, a burp, a nappy change… Other times it might feel like you’ve done everything in your power, but the baby just keeps on crying. If you can’t identify a reason for it, your baby might just be feeling overwhelmed, tired or upset. So, how to calm a crying baby in this situation?

Where are you in your journey?

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