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Did you know up to 78%
of woman suffer insomnia
or sleep problems during
pregnancy-that is 8/10
woman! Research shows
that this sleep deprivation
of course will follow
through into the birth of
your newborn, meaning
you are sleep deprived
BEFORE your little bundle
of joy arrives. So how do
you ensure you are getting
good quality sleep, despite
being at the mercy of our
physical, hormonal and
emotional changes?
When working with a
pregnant client there are a
few issues that I ask mums-
to-be to consider:
1.
Her current sleep habit.
2.
Her expectations of her
sleep once the baby ar-
rives.
3.
Her expectations of her
baby's sleep.
4.
Her family's current rou-
tine and schedule.
5.
Her family's routine and
schedule expectations
once the baby arrives.
6.
Completion of a Materni-
ty Stress Questionnaire.
I advise mums-to-be that
there are some pregnancy
sleep basics that can and
will help to ensure a better
night of sleep:
Watch what and when you
eat and drink in the hour
before you go to bed.
There is many foods that
you might need to swap
to lunch time, or not
eat immediately before
bedtime, OR add in sleep
inducing foods. Foods
high in B3 (niacin) extend
your REM cycle and limit
the number of awakenings
in the middle of the night
(beets, pork, poultry and
peanuts). Consider anti-
sleep foods- a dinner
containing broccoli which
is high fibre and nutritious
but can cause plenty of
gas in your intestinal track,
followed by a bowl of Ice-
cream (fat content will slow
Pregnant
and can't
sleep?
Tips for a better nights sleep
pregnant
Most women that are pregnant or have been pregnant
are very aware of having interrupted sleep. I lost count
of the number of times I ended up on the couch,
surrounded by cushions, or for hours on end tossed
and turned, and jealously watched my husband
snooze away! I could not get comfortable, up to the
bathroom constantly, suffering from leg cramps,
constant nausea and of course that ever present
excitement and anxiety running through my mind at
3am (just how much do I need to pack to go to hospital
for twins?)!!