They say If Mama isnt happy, Nobody is happy…what about when  Mama cant sleep and everyone else in the house is?

Does this sound familiar? I completely understand!!! Sleeping issues during pregnancy are more common than you may think. I believe that I slept more after my son was born than while I was pregnant!!! It sounds unbelievable, I know….but many women suffer from sleepless nights during pregnancy. Maybe it is a strange (and cruel) way of preparing us for the wonderous task ahead of us, there is also an a biological explanation for why your not able to get a restful nights sleep.
The first and most pressing reason behind sleep problems during pregnancy is the increasing size of the fetus, which can make it hard to find a comfortable sleeping position. If you’ve always been a back or stomach sleeper, you might have trouble getting used to sleeping on your side (as doctors recommend). Also, shifting around in bed becomes more difficult as the pregnancy progresses and your size increases. Actually, you may sleep more than usual during the first trimester of your pregnancy. It’s normal to feel tired as your body works to protect and nurture the developing baby. The placenta (the organ that nourishes the fetus until birth) is just forming, your body is making more blood, and your heart is pumping faster.It’s usually later in pregnancy, though, that most women have trouble getting enough deep, uninterrupted sleep.

Be cautious of what you eat…

• Cut down or eliminate caffeine Cut down on caffeinated substances such as coffee, tea, soda, and chocolate (too much of which aren’t safe, anyway), and avoid them entirely in the afternoon and evening.
• Drink less in the late afternoon and evening Your kidneys are working harder to filter the increased volume of blood (30% to 50% more than you had before pregnancy) moving through your body, and this filtering process results in more urine. Also, as your baby grows and the uterus gets bigger, the pressure on your bladder increases. This means more trips to the bathroom, day and night. While it’s important to drink plenty of fluids when you’re pregnant, drinking more in the morning and less in the late afternoon and evening will help you cut down on bathroom breaks during the night. The number of nighttime trips may be greater if your baby is particularly active at night.
• Avoid heavy meals and spicy foods before bedtime Many women experience heartburn, which occurs when the stomach contents reflux back up into the esophagus. Spicy foods such as chili or acidic foods such as tomatoes in any form can cause heartburn and indigestion. During pregnancy, the entire digestive system slows down and food tends to remain in the stomach and intestines longer, which may cause heartburn or constipation. Heartburn and constipation can both get worse later on in pregnancy when the growing uterus presses on the stomach or the large intestine. Instead, eat lighter meals earlier — give yourself two to three hours to digest your food.
• Snack before bedtime to ward off nausea If you’re troubled by nausea (common during the first trimester), keep your stomach full by eating frequent bland snacks such as crackers, especially before bedtime. Also try Spoiled Mama’s Organic Happy Mornings Tea anytime to help curtail nausea.
  

  Chill Mama, Chill…
  

• Take naps A 15-30 -minute snooze during the day will improve alertness, sharpen memory, and generally reduce the symptoms of fatigue. It won’t be long before your baby will be setting the sleep rules in your house, so you might as well get used to sleeping in spurts! A study by the National Sleep Foundation found that more than half of pregnant women take at least one nap during the work week, while 60 percent take at least one weekend nap. Keep in mind, though, that napping too late in the day (or for too long) could disrupt a good night’s sleep.
• Don’t work out late in the day Although exercise is great for your mental and physical health during pregnancy, make sure you work out early enough in the day to give your body time to unwind after a workout. You want to be done exercising at least three to four hours before you turn in for the night. Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like soaking in a warm bath for 15 minutes or having a warm, caffeine-free drink, such as milk with honey or a cup of Spoiled Mama’s Sippin’ Tea.
• Practice relaxation techniques Learn sleep inducing techniquessuch as guided imagery, deep breathing, or progressive muscle relaxation. Take a class in yoga or learn other relaxation techniques to help you unwind after a busy day. (Be sure to discuss any new activity or fitness regimen with your doctor first.)
• Leave your worries at the bedroom door If you keep a “worry list” — of questions, concerns, or things to do — finish making your list at least an hour before bedtime, and don’t start tackling it until morning. Keeping a notepad next to your bed can help relieve middle-of-the-night anxieties when you can’t stop thinking about all the things you need to do the next day. But if writing down your thoughts makes them seem even more pressing, stick to an evening “worry” list.
  

  Successful sleeping tips…..
  

• Stick to a sleep schedule Try to regulate your sleep/wake schedule by going to bed and getting up at the same time every day.
• Establish a regular, relaxing bedtime routine Develop a soothing bedtime routine for the 20 to 30 minutes before you go to bed, such as reading or taking a bath.
• Sleep on your side Early in your pregnancy, try to get into the habit of sleeping on your left side.This position helps blood and nutrients flow to your baby and uterus and helps your kidneys eliminate waste and fluids. Some doctors specifically recommend that pregnant women sleep on the left side. Because your liver is on the right side of your abdomen, lying on your left side helps keep the uterus off that large organ.Plus, getting used to this position now will help you sleep better when your belly is bulging. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart’s job easier because it keeps the baby’s weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from your feet and legs. Sleeping on the left side also improves circulation to the heart and allows for the best blood flow to the fetus, uterus, and kidneys. Ask what your doctor recommends — in most cases, lying on either side should do the trick and help take some pressure off your back.

When counting sheep just doesn’t do the trick……

• Of course, there are bound to be times when you just can’t sleep. Instead of tossing and turning, worrying that you’re not asleep, and counting the hours until your alarm clock will go off, get up and do something
• Get out of bed If you’re still awake after 20 or 30 minutes, get up and go into another room. Listen to soothing music or read a magazine. When you feel drowsy, go back to bed.
• Don’t worry If you wake up at night, don’t fret! Interrupted sleep during pregnancy is perfectly natural. Although sleeping through the night may seem impossible right now, eventually you’ll establish a sleep routine that works for you. Instead of tossing and turning, worrying that you’re not asleep, and counting the hours until your alarm clock will go off, get up and do something: read a book, listen to music, watch TV, catch up on letters or email, or pursue some other activity you enjoy. Eventually, you’ll probably feel tired enough to get back to sleep.Happy Sleeping Mama!!!!!   

 Zzzzzzzzz……………………………………………….

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