Sleep Better During Pregnancy



In the later stages of pregnancy - a deep, uninterrupted sleep may be hard to come by. As the baby grows, it will become increasingly difficult to find a comfortable sleeping position. Other common problems that may interfere with sleep are backache, heartburn and restless legs but the following tips should help you rest more comfortably during the night.

Gentle exercise can help you sleep better by improving circulation and easing stress.

Try lying on your side, with your lower leg bent at the knee to support your tummy.

Simple relaxation techniques such as breathing exercises can help ease restlessness.

A bath before you turn in for the night can help you relax.

Loose, cotton nightclothes can stop your body overheating.

Establishing a Baby's Sleeping Routine

Establishing a sleeping routine early in your baby's life is extremely important. Not only will it mean that your child is sleeping more regularly, you will also have the chance to catch up on some well-earned rest. The following tips should help in creating a regular sleeping pattern for your child.

Establish the routine early and stick to it. Be consistent with the pattern before bed – for example - meal, bath and bed.

Some parents help establish their child's sleeping routine by developing sleep associations. This means using an object such as a toy that the child always associates with bedtime. Be careful not to choose an activity that involves your participation, such as nursing or rocking. If the child wakes in the night, they won't go back to sleep unless you're there to remind them of the sleep association.

A peaceful, calm environment is essential in getting your baby to sleep. Make sure nothing is going on around the baby and that older children are amused with quiet activities such as books or puzzles.

Be aware that the baby's sleeping routine should change over time. Remember that a toddler will need less sleep during the day than a newborn.

Toddlers

One of the most difficult aspects of managing your toddler's sleeping routine is knowing how and when the routine should change. You should aim to gradually reduce the amount of time your toddler sleeps during the day; you may want to use the following suggestions as a guide.

Newborn - 1 year: a mid-morning and mid-afternoon sleep, approximately 14 hours per day

15 - 18 months: nap at midday

2 - 4 years: may not need sleep during the day as it could prevent child from sleeping through the night

Top Tips to Help Your Toddler Sleep

When you make the move from cot to bed, be clear and firm about the 'rules'. Always remind your child that their bed is for sleep and rest only.

Don't make a game of getting in and out of bed, as this will only encourage your child not to take bedtime seriously.

Going to bed should be an enjoyable, relaxing experience. Children shouldn't see this time as exciting, so a quiet activity like a reading a story will reinforce this message.

Plan some quiet afternoon activities for your toddler such as stories or puzzles so they will be relaxed and settled by early evening.

Don't forget that routines are for toddlers, as well as babies.

You're Important Too!

Establishing a sleeping routine for your child will certainly make life a little easier for everyone, but it's important to look after yourself as well. Here are some practical solutions for tackling your tiredness!

Sleep when you can - the perfect time for a nap is when your child is asleep.

Be honest with friends and relatives – if a visitor arrives just as your child falls asleep, explain it's great to see them but you need to use the time to rest as well.

Be as active as possible - try to get out and about as exercise will help increase your energy levels.

Plan ahead – some parents find the hardest time of the day is between 3:00 and 5:00 pm as they have run out of ideas to entertain the child. Plan an activity such as visiting a neighbour for this time slot.