Prenatal Wellness

Prenatal Wellness

PREGNANCY SLEEP TRICKS

Monday, April 18, 2016

For the majority of my pregnancy i'm asleep before my head even hits the pillow. Both my babies have been over 10 days late so by the end I was hardly sleeping at all. The article below from http://wellroundedny.com has some great tips for making sure you get enough zzzzzzzzz's - you are going to need them!

WRITTEN BY - CHARLENE PETITJEAN-BARKULIS

6 strategies to soothe you to sleep during pregnancy.

Most mamas-to-be know that sleep will become erratic once baby is born, but restless nights plague pregnant women too. From bulging bellies getting in the way of beloved tummy sleeping to endless bathroom trips to somersaults in the womb, pregnancy comes with a plethora of discomforts that hit right when you turn off the lights. Since good sleep contributes to a healthy pregnancy and can even help you have an easier, quicker delivery, and most meds are off-limits, it may be a good idea to turn to natural remedies to get the sleep that you deserve.

From meditation to herbal supplements to a couple changes in the bedroom, these pregnancy-safe sleep aids will help you drift off to dreamland in no time.

Break A Sweat. As long as you are healthy and your pregnancy is without complication, you can and should exercise for 30 minutes daily. Those who are physically active report getting better sleep than those who aren’t, according to a 2013 National Sleep Foundation poll. To top it off, working out while you are expecting can boost your mood and prepare you for labor and delivery. According to the American College of Obstetrics and Gynecology, swimming, walking, running and aerobics are all safe during pregnancy. Breaking a sweat, however, can also rev you up. So try to finish your workout two or three hours before you tuck in.

Drop it like it’s Hot. Since the culprits in a pregnant woman’s sleepless nights can oftentimes be stress and anxiety, flower essence therapies – like the ones offered in Calm-A-Mama’s sleep drops – can be particularly effective in helping you find your Zen and catch the ZZZs you so desperately need (you are sleeping for two after all). Flower essences are a scent-free form of herbal supplement that help the body restore itself to a balanced emotional state. If you want to bust the thoughts that keep you up at night, take 2 to 4 sleep drops (whether under the tongue or in a beverage) 4 to 6 times a day. With a delicious chamomile flavor and the flower power of lemon balm, motherwort and lavender flowers, the tincture is the ultimate sleep inducer – but won’t leave you drowsy. The brand uses only ingredients that are USDA organic, non GMO and pesticide free. And while other flower essences are preserved in brandy, Calm-A-Mama sleep drops are alcohol free and safe not only for pregnant women, but also breastfeeding mamas and babies. So in a few months, when your baby won’t sleep, give that sweet little bundle a few drops and hit the snooze button.

Meditate. Many expectant mothers toss and turn simply because they have a lot to think or worry about. If you want to give your mind a break but leave your muscles out of it (aerobics can wait),meditation will do the trick. Research has shown that those who meditate tend to sleep longer and better. Even if you have a hard time sitting still, five minutes of deep breathing can do wonders. Try deep belly meditation or other prenatal relaxation techniques for better sleep tonight. On another note, massages are also a great way to wind down and, if done at home by your significant other, a good starting point to keep the fire burning throughout the pregnancy. So let your partner greet you in bed with a soft foot, hand or neck massage.

For the complete article - jump to http://wellroundedny.com/pregnancy-sleep-tricks-2/

Original photography by Lori Berkowitz for Well Rounded NY.

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