How To: Better Sleep During Pregnancy

There are several things that may contribute to difficulty getting or staying asleep during pregnancy.   “Morning sickness” can often occur at night as blood sugar levels decrease.  Increased blood volume and pressure on the bladder make urination more frequent.  Changes in hormones, plus the increasing size of the baby, can make it hard to find a comfortable sleeping position, contribute to leg cramps and backaches, and contribute to heartburn and acid reflux at night. Changes and pressure on the respiratory system during pregnancy can also worsen certain conditions such as asthma and sleep apnea.

Stress can interfere with sleep, too.  Concerns about baby's health, feeling anxious about your future ability to parent, or feeling nervous about the impending delivery day can keep you up at night. Many pregnant women report that their dreams become more vivid than usual, and some even experience nightmares.  All of these feelings and experiences are normal.  However, if you find sadness, worry, or anxiety is restricting your ability to cope with day to day life, talk to your care provider or a counselor who can help you with ways to manage these feelings, before and after baby comes.

Try these suggestions to find what works best for you:

• o       Create a bedtime ritual: journaling, meditation, prayer, singing to baby, writing letters to baby, painting with watercolors.  Whatever relaxes you and help you to release worries of the day. Keep your ritual “unplugged” as light and electronics can stimulate your eyes and brain.   
• o   Keep crackers or dry cereal by your bed for night time nausea.  Eating protein like yogurt before bed can help keep blood sugar stable through the night (but keep the portion small to prevent heartburn).
• o   Avoid caffeine, carbonation, citrus, or spicy foods at night- especially before bed.
• o   Do yoga or go on a walk. Stretching of the muscles, and light repetitive activity are great to prepare your body for sleep.
• o   Sleep on your side.  The left side for best blood flow to baby, but if uncomfortable try the right side.  
• o   Put pillows between your knees, behind your back, or try a body pillow with a soft cover.
• o   Use a saline nasal spray like “Xlear” to relieve stuffiness.
• o   Keep the room cool and dark- try 68 degrees and adjust down for comfort.
• o   Play white noise or nature sounds.
• o   Take a warm bath with epsom or bath salts.
• o   Drink chamomile tea or warm milk with honey  and vanilla.
• o   Try skullcap tincture under the tongue.  Start with 5-10 drops, and increase up to 2 dropperfuls if needed.
• o   Diffuse lavender or other calming essential oil blends.
• o   Run a fan for air flow.
• o   Practice deep breathing
• o   Do muscle tense/release exercises such as these: http://www.anxietybc.com/sites/default/files/MuscleRelaxation.pdf
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How To: Help for Heartburn and Constipation During Pregnancy

    What are two of the biggest complaints during pregnancy?  Heartburn and constipation.  There is no way to avoid the rise in progesterone that contributes to these problems, but there are a few things that may help:

HEARTBURN

During pregnancy, the hormone progesterone causes smooth muscles like the sphincter at the top of the stomach to relax, which can cause stomach contents to come up into the esophagus. This is combined with the fact that digestion time is slowed in pregnancy, and that the growing uterus displaces and compresses the digestive organs.

Try these suggestions to find what works best for you:

•  Slippery elm capsules— take 4-8 caps when acute or 3 caps after meals to prev.
•  Take digestive enzymes with meals or eat yogurt frequently
•  Eat raw almonds, celery stalks, or a red apple
•  Take 1 T. raw apple cider vinegar (this helps if your problem is from a lack of inherent stomach acids)
•   Drink herbal papaya, fennel, chamomile, or peppermint tea after each meal
• 2 drops essential oil of. lavender,. bergamot,  peppermint, or. fennel, with 1 Tbsp. coconut or olive oil, massaged over the stomach (try alone or as combination)
•  “Frutin” ( Flora brand) – supplement made of fruit pectin that works by creating a barrier at the top of the stomach contents, preventing reflux
•  “Mineral Goat Whey”— mix 1 heaping T. in 1 cup warm water or milk
•  Avoid acidic foods such as tomatoes (especially cooked tomato products) and citrus
•  Avoid processed foods/simple carbs /sugar (these tend to produce excess acid)
•  Avoid greasy, rich foods and carbonated beverages
•  Avoid drinking liquids w/ meals (water dilutes down the enzymes for digestion)
•  Eat smaller meals throughout the day.
• Before bed, eat only light, easy to digest snacks (like raw almonds or yogurt)
• Elevate head and shoulders when lying down
• Maintain good posture and avoid wearing clothing that is restrictive around the abdomen

CONSTIPATION

Digestion of food, and the time food takes to pass through the intestines, are slowed during pregnancy.  This can result in constipation.  The problem may be compounded later in pregnancy by the pressure of the growing uterus on the digestive track and rectum. Iron supplements can also make constipation worse.

Try these suggestions to find what works best for you:

• Eat high fiber foods such as whole grain cereals and breads, brown rice, beans, and fresh fruits and vegetables every day,-including pumpkin, squash, dried plums (prunes), berries, and kiwi.
• Drink plenty of  water – at least 6-8 glasses a day. A glass of fruit juice every day, especially prune juice, can also be helpful
•  Drink a warm liquid right after waking up to help get things moving.
• Move every day. Walking, swimming, yoga, or riding a stationary bike, are all low impact (easier on the softened ligaments and joints during pregnancy).  Continue exercises your body is already used to doing as long as you feel comfortable
• Use a squatty potty or bathroom stool under your feet while using the toilet.  (Squatting rather than sitting can help prevent constipation and hemorrhoids).
• Your bowels are most likely to be active after meals, so make time to use the bathroom after you eat. Listen to your body. Never put off going to the bathroom when you feel the urge.
• If your prenatal multivitamin contains a large dose of iron and you're not anemic, ask your healthcare provider about switching to a supplement with less iron.  Add 1T blackstrap molasses instead.