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Have a Relaxing Nights Sleep During Pregnancy
Thu Apr 5thThis post is courtesy of guest blogger, Becky Webb. Becky is a mom, doula, and owner of Endless Blessings Birth. Be sure to check out her website at www.endlessblessingsbirth.com.
Have a Relaxing Nights Sleep During Pregnancy
Ah, pregnancy…it can be such a crazy time. You know you need rest, and many times you find yourself fatigued, but if you have other children running around or if you work full time you can’t always find time to lay your head on the pillow.
Then, during nighttime when you do find time to lay your head on the pillow it is easy to be uncomfortable because of your big belly, or you have to use the bathroom several times a night. Or, maybe you just have plain old insomnia. You could be day dreaming about your new precious little one or just have so much on your mind to accomplish before that little bundle of joy enters the world that you can’t rest peacefully.
So, what do you do to get that much needed rest? You know that during the first couple of months when that newborn comes you aren’t going to find yourself sleeping much. Surely, there are some tips or tricks that might help you find that restful night sleep so that you don’t have to battle all that fatigue daily.
Get plenty of Calcium – Did you know that a calcium deficiency can cause insomnia? Calcium and Magnesium work in partnership in the body to help you function properly, so if you find that you aren’t sleeping well try a calcium and magnesium supplement. From my research, a calcium and magnesium citrate may be best since it contains acid which will also help your body absorb the minerals.
Minimize Stress – Unfortunately, it is nearly impossible to completely rid your body of stress, but it is best if you can find some ways to minimize it. Aromatherapy like lavender oils on your pillow or in a relaxing bath could help. Examine your life to make that you help reduce stressful relationships and situations if you can. Feel the freedom to take a step back instead of pushing yourself too far and listen to your body.
Try Relaxing Herbs – Not all herbs are recommended for pregnancy, so make sure you do some further research if you aren’t sure. However, herbs like chamomile can be put in teas or concentrated in glycerites in order to take the edge off. You can even safely take a mixture of chamomile and lavender buds as a tea that can help calm your mind.
Exercise – Exercise is known to reduce stress hormones like cortisol. Find a prenatal exercise class in your area, take long walks, or try prenatal yoga. Exercising will also help your body prepare for a restful nights sleep.
Get Plenty of Sunshine – Getting sunshine during the day can help you sleep better at night. When getting plenty of sunshine during the day it will increase your melatonin output at night. Since that is the hormone that helps you go and stay asleep you will rest much better!
Get More Pillows- Make yourself nice and comfy at night. Prop a pillow in between your knees and under your belly to help you sleep better. Made sure the parts of your body that may be vulnerable at night because of your loosening muscles are supported well.
Limit your water intake before bed – During pregnancy you are supposed to consume between 64 and 96 ounces of water a day. That is a lot of water. You might feel like you are going to float away. But, it is really important so try to consume as much water as you can during the first half of the day, so at night you can limit your water intake an hour or so before bed time. That way, you will have your daily needs met but you aren’t up all night using the bathroom.
BECKY WEBB, HCHD
Becky Webb graduated from the University of Missouri in 2003 with a B.A. in Psychology. Upon graduating from college she took a position as a spiritual mentor and supporter to college women for five years. Since then, she has become passionate about studying herbs, natural health, nutrition and loves to help educate others that are interested in maintaining a healthy lifestyle. After the birth of her two children, she began to feel a calling and desire to support women with her knowledge of health and nutrition as a childbirth professional. Becky’s heart is for women to have a supported, educated, healthy, non-judgemental and enjoyable birth experience. Becky has been professionally trained as a labor doula by DONA International, the oldest and most well-known certifying doula organization and is currently seeking her certification. Her other training includes a certification as Hypnobabies Childbirth Hypnosis Doula (HCHD) and she is currently studying for her certification as a Family Herbalist from Vintage Remedies School of Natural Health.
What a Birth Doula Does at 9 Months & Beyond, LLC
Wed Nov 2ndThe following is a general description of what you might expect from a 9 Months & Beyond, LLC labor doula. Our doulas are trained and/or certified by various doula organizations. They must renew their certification on a regular basis through continuing education hours from conferences and trainings.
Your may meet and choose your primary doula at our Free MaterniTEA event (usually on the3rd Saturday of each month) or during a free one-on-one interview. You can expect 1-2 prenatal meetings with your doula. She may help you develop a birth plan, share educational materials about birth options, learn about your preferences and desires for labor and teach relaxation, positions, visualization, and breathing skills useful for labor. Your doula will help you find resources, be available for questions and be on call during your last month of pregnancy through your first 6 weeks postpartum. She can also make referrals to various community providers and help you navigate all the decisions and choices of pregnancy, birth and postpartum. Your doula will also help your birth partner(s) feel more at ease by helping him/her know what to do, or at least who to call, when things “get going”.
Most importantly, the doula will provide comfort, support, and information about birth options.
A doula can help the woman to determine practice labor from your birthing time and early labor from active labor. At a point determined by the woman in labor, the doula will come to her and assist her by:
- Helping her to rest and relax
- Providing support for the woman's partner
- Encouraging nutrition and fluids in early labor.
- Assisting her in using a variety of helpful positions and comfort measures.
- Constantly focus on the comfort of both the woman and her partner.
- Helping the environment to be one in which the woman feels secure and confident.
- Providing her with and information on birth options.
A doula works cooperatively with the health care team. In the event of a complication, a doula can be a great help in understanding what is happening and what options the family may have. The doula may also help with the initial breastfeeding and in preserving the privacy of the new family during the first hours after birth. Your service includes at least one postpartum visit to discuss the birth and how the postpartum transition and breastfeeding are going.
Please see our doula contract for full list of services and what a doula does and does not do.
*Thanks to Cappa.net for general information.
For more information on doulas see the following resources:
- CAPPA (Childbirth and Postpartum Professionals Association)
- Labor Options Comparison Chart
- Doulas of North America
- Labor Options Comparison Chart
Books
The Doula Book: How a Trained Labor Companion Can Help You Have a Shorter, Easier, and Healthier Birth (2002), by Marshall H. Klaus, John H. Kennell, and Phyllis H. Klaus.
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