How to Prepare for Breastfeeding

Breastfeeding can be a daunting experience. There’s no training – you have to learn on the job. You don’t arrive for your first day feeling fresh and smart, you are exhausted from labour and probably look as far from smart as you could imagine. To top it off, your boss is a tiny human whose only communication is crying. It’s no wonder you’re feeling stressed and terrified, that’s natural. Here are some helpful tips to help you prepare for breastfeeding:

  1. Know your stuff – obviously you can’t try breastfeeding until the baby arrives, but you can educate yourself. There are plenty of DVDs, online videos, and informative articles filled with tips and hints on how to breastfeed. You don’t need to memorise all the information you can find online, but it doesn’t hurt to arm yourself with a bit of background knowledge. If nothing else, the information you find about the benefits of breastfeeding may empower you to keep trying in the early days.
  2. Prepare yourself – most women find breastfeeding hard work at the beginning. Some babies struggle to latch correctly, some women find the long hours exhausting, and others find the let down painful. Prepare yourself that it might be a tough few weeks, but that once you work through the hard part, it should get easier.
  3. Support system – you’ll need a support system in place during the first few exhausting weeks of breastfeeding. If you have any friends or family members who have breastfed, or who will support you to breastfeed, then you should look to them for support. Avoid the people who will tell you to formula feed your baby if this isn’t what you want to hear.
  4. Stock up – nipple cream is a useful item to have in the house during those early weeks. You may also find a breastfeeding pillow helps you to get the baby in the best position to latch on. See if you can borrow a breastfeeding pillow from a friend to save money.
  5. Set up a breastfeeding station – for this, you’ll need a DVD box set or selection of films, your smartphone or tablet, magazines, books and whatever else you may need to stay entertained during the early weeks. You may find yourself set up in the early hours because babies tend to be nocturnal for the first couple of weeks, so make sure you have plenty of entertainment to hand. You may also benefit from keeping a bottle of water and some snacks at your breastfeeding station, as well as blanket and pillows for comfort.
  6. Utilise your other half – ask your partner to support you during breastfeeding. This could mean offering moral support, or it could be physically running round the house getting you drinks and food while you breastfeed. You will find you are hungrier and thirstier than usual during the first few weeks of breastfeeding. During the early days, you could be feeding for up to eight hours a day, so ask your partner to take on extra duties around the house during this time.
  7. Learn the cues – latching on is more difficult when the baby is crying, so try to breastfeed before your baby starts screaming. Early feeding cues include opening or licking their lips, sucking on fingers, tongue, hands. Other cues include rooting for a nipple, repositioning for feeding, pulling at your top and fidgeting. If you offer the breast when you see any of these cues, you will avoid the hunger cries that can make feeding more difficult.
  8. Get help – lots of women struggle with breastfeeding, please don’t feel embarrassed to get help. Your local hospital should have a lactation consultant on staff who will be able to offer help and advice to aid your breastfeeding. The lactation consultant will be able to diagnose any feeding problems and help you to overcome them.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

What is Placenta Previa?

The placenta is an organ that grows specifically to facilitate this pregnancy, and is attached to the uterine wall. It provides hormones and nutrients to the baby, and is connected to the baby by the umbilical cord. As pregnancy progress, the uterus grows and stretches and this moves the placenta away from the cervix. If this does not happen, the placenta may remain near to or covering the cervix. This condition is known as placenta previa.

The exact causes of placenta previa are unknown. However, the risk of developing placenta previa is slightly greater for women:

  • aged 35 or over
  • who have experienced previous placenta previa
  • who have had previous caesarean births
  • who are carrying twins or more
  • who smoke
  • who use cocaine
  • who have suffered miscarriages in the past

How is placenta previa diagnosed?

The location of the placenta will also be noted during your 18-21 week scan. If the sonographer thinks your placenta is low-lying, you will be offered a second scan later in the pregnancy. This will typically happen at around week 32. At this second scan, around 90% of women will discover that the placenta has moved to where it should be.

If your placenta is still low lying at the second scan, you will be monitored by your healthcare provider until the birth, or until the placenta moves. You may be:

  • put on bed rest
  • put on pelvic rest (this means no sex, no orgasms and no vaginal exams)
  • admitted to hospital for the last few weeks of the pregnancy
  • Advised to take it easy (no heavy lifting or activities that may put you under unnecessary strain)

Your treatment will depend upon the severity of your condition. There are three different diagnoses:

  • Low-lying placenta – the placenta is close to, but not covering, the cervix
  • Partial placenta previa – part of the cervix is covered by the placenta
  • Total placenta previa – in this instance, the entire cervix is obstructed by the cervix

The risks associated with this condition include bleeding, reduced fetal growth and separation of the placenta from the uterine wall. Your healthcare provider will assess your risk factors and advise on the best course of treatment.

Will I be able to have a normal birth?

If the placenta is near or covering the cervix at the time of the birth, you will be unable to have a vaginal delivery. You will instead deliver by caesarean surgery. Placenta previa is a rare condition which is only present in 0.5% of births.

You should contact your healthcare provider immediately if you experience vaginal bleeding.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Pregnancy Exercises to Prepare for Labour

First-time mothers may be thrilled and nervous at the same when their expected date of delivery is fast approaching. Most of them are anxious about what might happen during. And, it would help to know what changes your body will undergo during this time and what you can do to prepare for it.

All types of pregnancy exercises are good labour preparations. There are a lot of benefits of prenatal exercises since they reduce bloating, swelling, constipation, backaches, and other unpleasant effects of pregnancy. They also help prevent excessive weight gain and may also shorten labour and delivery. Moreover, it also helps women lose weight faster after giving birth.

The four most important pregnancy exercises are:

KEGELS

Kegel exercises are small internal rotations of the pelvic floor muscles. Kegels strengthen your pelvic floor muscles, therefore, improving circulation to your vaginal and rectal areas, preventing haemorrhoids, and speeding healing after the episiotomy or natural tear of giving birth. There are even some evidences that a strong pelvic floor muscles may shorten the pushing part of labour.

Kegels is one of the pregnancy exercises that can be done anywhere and anytime, whether you are watching television, standing in line at the grocery store, or sitting in front of your computer.

  • Tighten the muscles around your vagina as if you are trying to stop the flow of urine.
  • Hold for four seconds, then release.
  • Repeat this method ten times for three to four times a day.

PELVIC TILT

This is one of the variations of the pelvic tilt that is done on all fours. It strengthens the abdominal muscles and relieves labour pain.

  • Get down on your knees and hands, keeping your knees hip-width apart and arms shoulder-width apart. Keep your arms straight, but do not lock your elbows.
  • Tighten your abdominal muscles as you breathe in, and tuck your bottoms under and round your back.
  • Relax your back when you breathe out.
  • Repeat at your own pace.

SQUAT

Squatting is a time-honoured way to prepare for giving birth. It strengthens your thighs and helps open the pelvis.

  • Hold the back of the chair with your feet slight more than hip-width apart.
  • Contract your abdominal muscles and lift your chest. Relax you shoulders and lower your tailbone to the floor.
  • Inhale and exhale, pushing your legs to an upright position.

TAILOR OR COBBLER POSES

These pregnancy exercises can help open your pelvis, loosen your hip joints, improve your posture, and relax your lower back.

  • Sit up straight against a wall with your soles touching each other.
  • Press your knees down and away from each other.
  • Stay in the position for as long as you can.

How are you preparing for labour?

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Five Ways to Announce Your Baby’s Birth

After nine long months of waiting, all of your friends and family are no doubt on the edge of their seats waiting for the big announcement. As your due date approaches, you may feel bombarded by calls and texts from well wishers hoping for some news. It can be quite frustrating to have to keep sending out texts confirming that yes, you are still pregnant and no, baby doesn’t seem ready to make an appearance yet. To avoid this unwanted frustration, tell your friends and family to stop asking, and assure them that they’ll hear the good news as soon as it happens.

There are a few options when it comes to ways to announce your baby’s birth, including:

  1. Text or email – pushing out a quick announcement after the birth, simply featuring the important details, will let everyone know the baby has arrived. The downside is that if you choose to text people, you may end up inundated with texts and calls from well wishers wanting to find out more about the birth. If you choose to text, you may want to switch your phone off for a few hours afterwards, and reply at a later date when you have more time.
  2. Snail mail – in days gone by, births were announced by post. A simple telegram sent to friends and family alerting them of the good news. Of course, these days it doesn’t need to be quite a simple. Why not send your friends and family a beautiful photo of your perfect newborn, and include all the important information including full name, the time of birth and the birth weight. You could even have unique photo cards printed to share the news, there are loads of free templates and designs available.
  3. Facebook – less romantic than the old fashioned telegram, but perhaps more practical in the modern age, is the tried and tested Facebook announcement. Uploading a photo of your new baby, along with all the birth stats, is a great way to let all of your friends and family know that the baby has arrived. This is an easy way to announce the birth, and will free up your time to allow you to bond with your newborn baby. Just make sure you’ve told the new grandmas first, or they might be a bit annoyed to find out via social media!
  4. An invitation – without doubt, the best way to hear about a new baby is to be invited round for cuddles. Your nearest and dearest will be thrilled to be invited round to meet the newest member of your family. Be careful not to overload yourself with visitors though, the first few weeks are exhausting and you’ll need plenty of time to rest.
  5. Blog it – you could set up a blog with photos and information about your baby on, and send a link to your friends and family. This is a great way to give people all the information they want in one go, but it is time consuming so you may struggle to update it regularly. It is a great way to keep long distance family in the loop though.

How are you planning to announce the birth of your baby?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

3 Tips for Dealing with Tocophobia

Tocophobia. To some extent, most pregnant women experience some sort of fear and anxiety when it comes to the realities of giving birth. Will it hurt?  What if something goes wrong?  Will I make it to the hospital on time? What if I cannot give birth naturally?  You name it, the things that an expectant mother can and will worry about are endless. The horror stories that others will feel the need to tell you about tend not to help either.

However, some women suffer from what is called tocophobia, which is an intense fear or dread of childbirth. For most women, this can equate to panic or anxiety attacks that manifest physical symptoms, loss of sleep, and even depression – especially as you near closer to your due date. Tocophobia is very common in women who have had difficult births or miscarriages in the past, or have known someone who had a traumatic birth related event. If you find that you are unable to be reasonable and talk yourself out of your delivery fears, and that they are inhibiting your ability to enjoy your pregnancy and normal activities in your life, you should speak to your health care provider. Additionally, the following tips will help.

1. Talk about your feelings! Pregnant women often feel ashamed of their thoughts. They think they are the only ones who worry about having a stillbirth, or are afraid to say what they are feeling aloud out of fear that others will think they are silly. If your partner is not good a sounding board, then confide in a female friend – preferably someone who has given birth before. Additionally, journaling during pregnancy is a great way to work out your feelings so that they don’t take over your life.

2. Meditation. Meditation can feel strange especially when you first begin. The trick is to allow your thoughts to enter your mind and exit your mind, and find a peaceful place with no thoughts intruding. Studies have shown that meditation is one of the best ways to deal with panic or anxiety disorders. You can start with guided meditation videos or audio recordings, or make up your own. Meditation not only has a calming affect on your mental state, but on your physical state as well, and is often used as a coping mechanism during labor and delivery. Another holistic option is hypnotherapy.

3. Seek professional help. There are a limited number of medications that can help you during pregnancy. All medications have risk; however, if your worries and anxiety are extreme, the benefits may outweigh the risks. Additionally, talking with a therapist or counselor about your fears can provide tremendous relief without side effects. if your fears of a vaginal birth are extreme, you and your physician may want to talk about an elective cesarean birth. One of the most important things is to develop a relationship with your healthcare provider based on trust and compassion.

No matter how you may feel, you are NOT alone! Everything that you feel and think, no matter how much anxiety you have, is something that another pregnant woman has experienced as well.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Bach Flower Remedies During Labor

Oh baby, baby! He’s coming, and you are scared to death. You have no idea what to expect, have heard horror stories from friends and family members, and are not a big fan of pain. What if you freak out completely? What if you can’t handle it? Will it hurt? Is it possible to have a nervous breakdown in the delivery room?

The list of worries is endless. And you are not alone. Your birth experience is one of the most life changing moments in your life, and until you get there, you have no idea how you will react, or how you feel. It is not something that you can truly learn about by listening to other people.

Most hospitals are equipped in every way possible to get you through it, and keep you calm. Lamaze and birthing classes have likely armed you with the tools to breathing and helping you relax during labor. Even so, you might be overly apprehensive and most health care providers do not like to give their laboring patients any medications for anxiety or stress because they will also affect the unborn baby.

Enter Bach Flower remedies. Flower remedies have long been used in holistic medicine to help people deal with a malady of everyday problems. And labor and delivery is no different. In fact, Bach flower rescue remedies are available at your local herb shop and are considered safe for pregnant women in the last trimester. (Please check with your healthcare provider before taking).

Bach flower remedies aren’t a food or a medication. They are homeopathic-like tinctures prepared with water and/or alcohol and a variety of flowers. Ideally, the flower types would be tailored to you personally, and would depend on your individual personality traits and concerns. Work with a naturopath or someone trained in Bach flower remedies for the best results.

You can find Bach flower remedies in both essential oils, herbal blends and even in spritzers and creams. Many cultures believe that women who use Bach flower remedies in the last few weeks of pregnancy are able to remain more calm and focused in the last few weeks of pregnancy and during labor. Bach flower is one of the oldest rescue and emergency herbs used to treat anxiety and stress. Some even believe that the Bach flower creams can help reduce pain during labor as well. (Very few clinical studies have been done, so you may want to do some research yourself before buying the Bach flower remedies)

Bach flower is listed as a flower blend that can help you with worry, stress, shock, stress and as an aid to help boost energy levels during pregnancy. If you are suffering from any of these things, Bach Flower essence may be EXACTLY what you need.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Sciatic Pain During Pregnancy

Ouch! My aching back. Will the pain EVER end?

The good news is that it will. The bad news is it might not let up completely until after your baby is born.

Back pain and pregnancy go hand in hand. For one thing, all that extra weight on the front side of your body puts an excess amount of pressure on your lower back (lumbar region). And, surges in hormones, the production of extra fluid which can make you swell and can cause pressure – and did we mention hormones – make back pain a typical and expected part of pregnancy. Making matters worse, if your back and abdominal muscles were not in optimal shape (and whose are?) prior to pregnancy, the stress on your core can make back pain even worse.

Interestingly, true sciatica, caused by bulged or damaged discs in the spine only affects around 1% of all pregnancies.  However, most people describe sciatic pain as pain that leaves the lower lumbar back and pulses down the long sciatic nerve into the buttocks, thighs, calves, feet and even toes. Often times, extra fluid and swelling during pregnancy can put pressure on this large nerve, and you may notice that your legs and feet go numb more often than before pregnancy. Inflammation caused by the weight of the baby pressing on the sciatic nerve can also cause bouts of sciatic pain. Some women, even experience tingling or numbness in the groin area.  In very extreme cases that involve the sciatic nerve, you can experience difficultly urinating or defecating.

So what can you do about it? One of the most important things to help ease back pain is to stay mobile as much as possible. Taking a walk, signing up for a prenatal yoga class, stretching (safely), and drinking plenty of fluids can help. If the pain definitely seems to stem from your sciatic nerve, and runs long distances down your body – then scheduling a pregnancy massage with a licensed pre-natal therapist can be very beneficial. During the night, try to sleep on your left side, using pillows to support your belly – and try not to stay in a sedentary position for too long. If you work at a desk during the day, try to get up at least once every hour.

Most often, a true treatment for sciatic pain during pregnancy does not exist. It will likely come and go, depending on your fluid retention and the position of your uterus. While its definitely painful and frustrating, you shouldn’t take over-the-counter pain relievers for the pain unless you check with your provider. The same goes for using heating pads. In some instances, if you know the source of the pain, applying ice packs for short intervals can reduce inflammation.

Certainly, this is not the answer that you wanted to hear! The good news is that once you have your baby, your back and sciatic pain will be reduced. In other words, this is typically a short term condition caused by pregnancy.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Five Fabulous Baby Shower Themes

Baby showers are an important occasion in the social calendar of a mum-to-be. As the organiser, you want to make sure the event goes above and beyond her expectations. Having a theme can help to tie an event together. It’s important to plan the theme before sending out the invitations, so that they can correspond with the theme and give guests an idea of what to expect.

Boy/Girl Theme – If you know the sex of the baby, then this a great way to tailor the baby shower. Go for blue decorations for a boy’s shower, and pink for a girl’s. Make sure the invitations, cake, decorations, balloons and party favours all tie into the colour scheme. For a little boy, you could have toy boats and train tracks as part of the decor. For little girls, you could opt for floral decorations and some dolls to add to the effect. Even if the sex of the baby is unknown, you could still utilise the boy/girl theme by having a mixture of pink and blue decorations – and a lot of question marks.

Bookworm – When you think back to your childhood, one of the things that stands out most is probably your favourite books. From bedtime stories with your parents, to learning to read, our childhoods are filled with books. You could ask each of the guests to bring a copy of their favourite childhood book. You could even theme the party around the mum-to-be’s favourite childhood book. There are so many beautiful and colourful children’s books to choose from, and you can pick copies up for next to nothing at your local charity or thrift shop. For decoration, you can display inspirational quotes from children’s story books.

Baby Animals – Baby shops across the world are filled with animal themed products. From circus bedding, to farmyard dinner plates, you can get pretty much anything adorned in animals. Animals are a great theme for a baby shower, and it’s really easy to find inspiration. Baby animals are particularly relevant at a shower – so fill the walls with lambs, kittens and elephant calves. The great thing about this theme is that any decorations can be passed on to the mum-to-be to use in the nursery. A great centrepiece for this theme, would be a giant stuffed animal that could be given as a gift too.

Vintage Tea Party – Since the mum-to-be can’t drink and baby showers tend to take place in the afternoon, why not celebrate with a vintage inspired tea party? Think bunting, mismatched cups and saucers, and cupcake stands for decorations. For food, serve cucumber sandwiches, mini cupcakes and a victoria sponge. Ask guests to dress in vintage inspired dresses to match the surroundings.

Mocktail Party – Indulge the mum-to-be’s decadent side by hosting a mocktail party. There are loads of amazing recipes to choose from, and you certainly won’t miss the alcohol. Fruity, fizzy and milky – there are lots of different types of mocktails so try to offer a selection at the party. For the decorations, try to dress the venue like a fancy cocktail bar (or, even better, have the party at a fancy cocktail bar). Mood lighting, background music and bold colours will look great with this theme. Make sure you have all the right glasses, garnishes and decorations to make the mocktails feel extra special.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Five Steps to Creating an Eco Nursery

It’s safe to say, we’re all a little bit more aware of our impact on the planet these days. From the methane created by farming cows, to the air miles used in the production of our new dress, we spend a lot of time feeling guilty. If you’ve ever worked out your carbon footprint, you’ll be surprised how much it increases once you add children into the mix.

In fact, while you’re running about buying baby baths, onesies and bibs, your unborn child is running up a quite substantial carbon footprint of their own. And they’re not even walking yet. If you’re hoping to raise an environmentally conscious child, you can start now by leading a good example. When choosing items for your baby’s nursery, follow the steps below to create an eco nursery for your baby (and his teeny tiny carbon footprint) to enjoy.

1. Use eco paints – the average paint (even water based) contain volatile organic compounds, chemicals and fungicides. It hardly sounds like something you want to house your baby in, does it? Eco paints are made with natural ingredients. Some eco paints are greener than others, so do some research to find the most sustainable paints before you buy. Eco paints come in a variety of colours, and are just as durable as conventional paint.

2. Furnish with love – when choosing your furniture, look for solid wood. Veneers and laminates are likely to contain a number of harmful chemicals that may be released over time. Reuse and recycle are important core messages of eco living, so consider using second hand furniture in the nursery. Your friends or family may have a chest of drawers you can have, or you might pick up a bargain at your local second hand shop. Second hand furniture can be sanded down and repainted (with eco paint) to make it look as good as new. Wear protective gear when sanding, and be sure any hand-me-down pieces meet today’s safety standards.

3. Go organic – when choosing a mattress for your baby, choose organic. Your baby will spend around 14 hours a day on the mattress, and non-organic ones contain chemicals and toxins that may be harmful for your baby to breathe in. Once you’ve selected an organic mattress, it makes sense to use organic bedding too. You should be able to find organic bedding for around the same price as non-organic bedding, so there’s really no excuse not to buy it.

4. Eco toys – you’ll probably want some toys to fill the nursery, but these don’t have to be the battery powered plastic toys that seem to flood the market. These toys often have a relatively short life cycle, and soon end up in landfill. By choosing wooden eco toys, you can give your baby toys that will last. From organic cuddly animals, to wooden instruments, your baby won’t be missing out by owning eco toys. You can find lots of great baby toys at your local charity or thrift shop too, so keep your eyes open for a great find.

5. Keep it clean – once you’ve spent time and money creating the perfect eco-bubble for your precious bundle, there’s no point coating it in harmful chemicals in the name of cleaning. Track down some organic cleaning products to use in the nursery, not only are these better for the environment but they will protect your child from coming into contact with potentially harmful chemicals.

No one is expecting you to do it all, but that doesn’t mean you can’t make a few eco purchases. Every eco decision, no matter how small, will have a positive impact on your family’s carbon footprint and, ultimately, the planet.

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Sleep During Pregnancy

The exhaustion of the first trimester pretty much guarantees most women a good night’s sleep at the start of the pregnancy. Chances are, you’re falling asleep on the sofa long before the watershed. You may find yourself needing more sleep than ever before. No matter how much sleep you get though, you’re probably still exhausted. From the excessive sleeping of the first trimester, to the rare uninterrupted sleep of the third trimester, sleep during pregnancy is never easy.

How should I sleep?

During the first trimester, you don’t need to worry too much about the position you sleep in. Which is handy, because you’re likely to fall asleep in strange places like on the bus, or hiding in the stationery cupboard at work.

As the baby starts to get bigger, and your uterus expands, you’ll need to start paying attention to how you sleep. Pregnant women are advised to avoid sleeping on their tummy once their bump begins to show. By this stage, sleeping on your front will probably be quite uncomfortable anyway.

Around the same time, you’ll need to avoid sleeping on your back too. Your expanding uterus can restrict blood flow when you lie on your back. The uterus compresses the vein that returns blood to the heart, and this can restrict the amount of nutrients and blood reaching the baby. If you do lie on your back for long periods, you may find yourself feeling nauseous and light-headed.

Your healthcare provider will recommend that you sleep on your left hand side throughout the pregnancy. This position will allow the baby to receive the optimum amount of nutrients through the placenta. Sleeping on your left hand side will improve circulation, so your body won’t have to work quite as hard.

Getting a good night’s sleep

It can be difficult to get a good night’s sleep during pregnancy, especially in the last few weeks. You may find yourself needing to use the bathroom throughout the night, and your bump may be preventing you from finding a comfortable position. You may also have a busy mind because of the impending arrival. To try and get a good night’s sleep, you could:

  • have a bath to help you relax before bed
  • ask your partner for a massage before bed
  • drink hot teas (not caffeinated) before bed
  • prop yourself up with extra pillows
  • sleep with a pillow between your knees
  • if you are feeling anxious about anything, speak to your partner about it before you try to sleep

Written by Fiona, proud owner of a toddler, @fiona_peacock

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.