How to sleep better when pregnant?

A woman’s important span of time in her life is pregnancy. During the time of pregnancy, a woman may face some difficulties. Before falling asleep, you may fight with your bed for trying to make yourself comfortable to get into sleep. Because of pregnancy, you might be struggling in your usual sleeping forms. Your regular sleeping positions will be work no longer in these certain times. There are a number of reasons are for the discomfort in your sleep. To avoid that follow some sleeping position which will make you some comfort and helps to get good sleep. When you are pregnant your body will face a variety of changes. It leads to disrupt your normal or usual position of sleep. Some of the reasons make you feel discomfort includes enhanced size of stomach, back pain, heartburn, default to breath and sleeplessness.

Some sleeping positions might give you comfort

There are certain positions that might help you to get you the much-needed rest. During pregnancy sleep in the position “sleep on the side” (SOS) otherwise sleep on your left side which is, even more, a better position. When you are asleep on your left side, then it will raise the capacity of blood as well as the nutrients to attain the placenta and your little baby. Once if you have a problem with back pain, use the ‘sleep on side’ position with placing a pillow under your abdomen.

While sleeping, make sure that you keep a pillow between your legs, and keep the legs and knees bent. Whenever you are experiencing the heartburn while sleeping in the night, try to hold up your body with pillows. In the late pregnancy, a person might get shortness in breath. At the time of shortness, try to sleep on the side with propping up pillows. Even after following these steps you might not get comfort sometime while sleeping. If any of the positions don’t suit you, try to sleep on your back or stomach, which you used to do before. Your usual sleeping type might help you some time to get into the good sleep. Keep it in your mind that you should not sleep in the same position for the whole night. Make sure that you are rotating your body which makes you feel good and buy best mattress for pregnancy suggested by doctors.

Avoid some positions of sleeping

Some of the sleeping positions you should avoid always in the time of pregnancy are sleeping on the back and sleeping on your stomach.

Sleeping on your back- If you are sleeping in this position you might be facing problems like backaches, breathing, the digestive system, haemorrhoids, and low blood pressure and sometimes it may cause a decrease in the circulation of blood to the heart and your baby.

Sleeping on your stomach- When the time increases, abdomen goes through some physical changes which lead to more difficult to sleep on your stomach. So better to avoid sleeping in these positions which will help you to keep in your comfort zone. A pregnant woman must go to bed as much as earlier because they need to get some extra sleep. Body changes and discomfort make it more difficult to fall asleep for long hours. On can get 7 hours of sleep for that at least they have to spend 8 hours in the bed.

Mattress matters while sleeping

A well prepare mattress makes you more comfortable while sleeping. Below listed mattress are the best mattress for pregnancy.  Loom & Leaf- It is most liked by the people and suggested for the pregnant woman. It is available in the two firm options which are medium and Firm 8. These help to accommodate them with different body types and make to feel the preferences. Nectar Mattress – It is available in the medium-firm 6, those who are looking for an average price it is a best budget mattresses for them. Regardless of their weight, it suits for all women. It doesn’t make any noise when holding more weight or rotating while sleeping. It is easy to move and rotate as it weighs less only. Some of the other good mattresses are Casper wave, Bear mattress, Brooklyn Bedding Signature, The Wink Bed.

What tea to drink during pregnancy?

tea for pregnancy

During your pregnancy time, there is a need for you to show some extra care in choosing your products. Few womens would like to taste different types of tea to have a better drinking experience. But before having it, there is a need for you to know whether you can drink a tea during pregnancy? Most of the tea products are considered to be safe at the same time other tea is not. Even you may be the lover of drinking plenty of tea for a day there is a need for you to reduce them into 3 to 4 cups a day. You can limit the intake of caffeine and you can take up to 200mg per day.

Normally, as like the other types of food there are also some drinks that the pregnant women should avoid. When you are pregnant, then you need to predict out the best tea for pregnancy before you starting to utilize. If you are pregnant for a first time, then you wants to take lots of care because immediately you can find out lots of changes in your body, not all the food and tea would support you.

How can you intake tea as a good medicine?

The interesting fact is that when you know the correct combination of mixing the tea with other ingredients, then it supports for retrieving you from some sort of restlessness and makes you to feel pleasant and happy always. Few of the tea that you can consume during pregnancy

Healthy ginger tea: The Ginger tea is considered as the herbal tea. It is best for the pregnant women to drink.  It is recommended for the women who have vomiting and nausea sensation. It knows to calm up your stomach that might helps you to face the morning sickness and other related health problems that you face during pregnancy.

Limit black tea and peppermint or chamomile: You can consume both tea but you should know its limit when the limit exceeds then the problem would arise. When you have this both tea with limit then sure it acts as a best medicine for you to have it.

Colourful raspberry and read leafy tea: This tea would help you ease the labor pain. But there is a limit that you should know to maintain strictly. After giving birth you can normally taste that tea and enjoy.

Best tea that you have during your pregnancy

While you are pregnant there is a need for you to segregate the pregnancy tea that you should use. Usually the herbal teas would help for hydrating your body when you are not drinking the plain water. As well as some would provide the important stuffs that is required during the pregnancy time that includes calcium, iron and magnesium.

Even the other combination tea might help you to get rid from the morning sickness as like the ginger and mint which would prevent the insomnia and it is used for promoting during the contractions during the labor. On the other part, there is a need for you to avoid few types of tea which would put you into the typical situation. For knowing it you can check out its ingredients that is added in it and consult with your doctor is it good for health or not.

Check once or twice before you purchase your tea?

When you make a search in the online there you can find out a lot of interesting varieties of teas that is available over there. Each team would have its own smell, nature and tempt you to have it. But before choosing them there is a need for you to know what are all the ingredients that is added along with it only then you would get some better idea about you can choose it or not.

Before starting to use new brands you can consult your doctor and have a suggestion from them that would sure give you a clear idea whether to have that tea or to avoid. Through doing as like this you can taste and enjoy your favorite tea as well as you can stay in the safer side during your pregnancy period.

The importance of breath

There is no doubt, even as we move swiftly in to the 21st Century, that depression continues to carry a stigma with it.  For this reason, the words depression and pregnancy hardly seem as if they should belong in the same sentence and yet the growing number of women reporting anxiety, depression and stress-like symptoms whilst pregnant seems to be growing, overtaking the original figures (around 1 in ten) suggested by research carried out by Dr Jonathan Evans from Bristol University in 2001.

It is encouraging, when I receive emails from members of the public from all over the world, to read how relieved they are to know they are not alone.  When I set up this website in 2004, following my own experience of depression and anxiety in pregnancy, I did it with one view in mind – if it helped one person I had achieved my goal.  It continues to help hundreds of women every week.  The free electronic copy of my Guide to Ante-natal depression is a popular resource not just for pregnant women but for friends and family who want to help someone they love affected by these unexpected but intense waves of emotion at a time when they were expected to be ‘blooming’.

The symptoms and causes of ante-natal depression are hard to define and can vary from person to person. You may have a history of a previous miscarriage, stillbirth or difficult labour or you may have not planned this pregnancy at all.  The most important thing, once you have spoken to your midwife or doctor about how you feel, is to plan how you will look after yourself in the forthcoming days, weeks and months.

I often say to eager student midwives who contact me to learn more about this topic that relaxation techniques are one of the most effective ways of coping with stress, depression and anxiety whether you are pregnant or not.  Knowing how to breathe, for example, as strange as it may sound, is key to managing tension which is starting to build.

When you are tense, your breathing can become shallow or you may even hold your breath for short periods without realising.  Bringing your attention to a steady flow of breathing can bring calm back in to the moment whilst (without even realising it) giving you an effective skill to prepare you for labour.

Effective Breathing Techniques

Observing the flow of breathing is an ancient technique which has been the focal point of meditation for many years.  Contrary to popular belief, meditation is not about sitting in an uncomfortable position whilst attempting to clear the mind.  It is in fact a way of paying attention without tension.  To do this, you could try the following:

  • Switch off your mobile phone and ask not to be disturbed.  You may wish to practice this breathing exercise with your midwife, friend or your labour partner.
  • Sit comfortably upright in a chair with both feet on the floor.  Rest your hands in your lap and tilt your head slightly forward.
  • Try to breathe through your nose if possible, but not in deep breaths – just concentrate on the steady natural flow of your breathing.  If you notice you are breathing very quickly, try to slow your breathing to a more natural and comfortable pace.
  • Listen and pay attention to your breath (breathing naturally) for five minutes.  Don’t worry if your mind wanders (this usually happens after about a minute) – just bring your attention back to your breath and continue the exercise as planned.
  • When you have finished the exercise, sit quietly and bring your attention back to the environment around you.

You may wish to ask your doctor or midwife if they know of any other breathing techniques suitable for pregnancy or consider joining a pregnancy yoga class in your area.

If you find it difficult to manage five minutes to begin with, try just one minute and work your way up to five minutes from there.  This is not failure, it is recognising a busy mind and taking positive action to calm it.

Enjoy your day.

The information provided in this article is open to individual interpretation and is not intended to replace the advice of your healthcare team.  Please speak to your doctor or midwife before deciding upon any form of action which may affect your pregnancy or if you have any concerns about your health and wellbeing.  Depression-in-pregnancy.org is a resource provided by Delphi Ellis.