Sleeping for Two: How to Get Your Best Night’s Sleep
When your alarm rang yesterday, you lurched out of bed drowsily, hoping that, without the assistance of your pre-pregnancy cup of coffee, you would make it through the morning. After a few yawn-inducing meetings at work, you polished off a sandwich at your desk and dreamed wistfully about the nonexistent possibility of a post-lunch nap. While you and your partner toweled off your 3 year-old after his bath, you found yourself spacing out in the middle of the conversation.
Finally, you made it to the couch for some much needed quiet time only to be awoken an hour later and told to go to bed! When you crawled into your bed, you breathed a sigh of relief, closed your eyes, and…felt a bit of heartburn creep into your chest. You tried to ignore it and pulled the blanket around your shoulders, but twenty minutes later you realized that you had to pee. After an uncomfortable hour or so, breathing through the heartburn, you fell asleep, only to wake up with your usual racing thoughts at 3am.
No wonder you were so sleepy at work yesterday! Pregnancy can really wreak havoc on your nightly sleep, starting just a few weeks in, with heartburn and frequent urination. To ease nighttime heartburn, stay away from large meals before bedtime, and cut out acidic foods like citrus, tomatoes, and chocolate. You can also prop yourself up with a few pillows to keep your acid reflux moving back down toward your stomach. And ask your obstetrician if over-the-counter antacids are an option for you.
The frequent urination that is a nuisance during the day can become really problematic at night. To stay hydrated, drink plenty of water throughout the day, but hold off on drinking beverages an hour or so before bedtime. If you do need to get up and use the bathroom, try to stay in a “sleepy” state while you do so. Don’t turn on lights or put on your glasses. Just shuffle into the bathroom and shuffle right back into bed!
In the third trimester, your belly will be at its most formidable, and the comfortable sleep positions you’ve naturally gravitated to throughout your life might be impossible now. Since you’re not conforming to your bed’s contours, make your bed conform to yours! If you’re sleeping on your side, you can put a pillow between your knees and arrange other pillows under your belly and your back for support. You can also try special pregnancy pillows, or wedges that can support your back and belly, and will come in handy as support for your baby while breastfeeding (love double duty items!). And while the books stress sleeping on your left side is best, it may not be the right position for you. Sleep in a position that is most comfortable for you. Remember, the more comfortable you are, the more relaxed you will be, and the better you will sleep!
And of course, many women are extremely excited during their pregnancies, and sometimes very anxious. Using a few stress reduction techniques on a daily basis can really make a difference at bedtime. Check out our post on relaxation exercises for assistance.
Put a few of these tips to the test and get a little extra rest! Remember, sleep problems during pregnancy are normal, and making an extra effort to get comfortable will pay off after a few nights of solid sleep!
Photography courtesy of Flickr.
Tackling Child-proofing Room by Room
Child-proofing your home might seem like an overwhelming task. While your house has been “adults-only” for quite awhile, there will soon be tiny, curious fingers roaming every reachable inch of your living space! Breaking this daunting chore down by room can make it a lot easier, and we have some tips to get you started.
Start with the nursery. Double-check your baby furniture to make sure it’s safe and secure. Crib slats should be a maximum of 2 3/8 inches apart, and the safest bedding is a crib mattress with a snug crib sheet. Blankets and pillows are not recommended for an infant. The changing table must have 2-inch guard rails on all sides, and we recommend keeping diapers, wipes, and cream within arm’s reach, so that you don’t need to leave your baby unattended. Move the crib away from any windows, and shorten any chains or cords on your window treatments so that they are out of reach.
Installing childproof latches on bathroom cabinets will keep medications, cosmetics, and cleaning solutions away from prying fingers. And putting a latch on the toilet seat will prevent any misadventures there. And remember never to leave anything plugged in near the sink, toilet, or tub. Keep electronic devices out of reach at all times.
Throughout the home, tape down any long electrical cords that are accessible, and plug your outlets with plastic safety plugs. Make sure large, unsteady furniture is anchored properly. Flat screen televisions should be mounted to the wall or to their stand, and bookcases can be tethered to the wall. You also might want to keep an eye out for furniture with sharp corners, and move it into low-traffic areas, or cushion any protruding edges. Installing baby gates at the top and foot of the stairs is essential, and adhering carpeted mats to stairs can make carrying children up and down the stairs much easier and safer.
Next, do a scan of your kitchen. If you keep your cleaning products beneath the sink, use a child-proof lock on the cabinet doors. Any sharp instruments should be kept behind childproof locks as well. Plus, make sure your drawers have stops, so that they can’t be pulled out all the way, possibly injuring your child. And ovens can tip over more easily than you think. You can purchase an anti-tip bracket and many other home safety products from http://www.safety1st.com, or from any large chain store such as Target or Walmart. Plus, there are many companies out there that offer professional child-proofing services for those who are not handy (like my husband) or just feeling overwhelmed.
No, your baby will not be moving around for several months, but as soon as he takes off, you won’t want to be bothering with childproofing with a crawler under foot! Taking these precautions now, when you’re rested and have a little extra time, will save you the frustration later.
What are some useful tips you discovered while childproofing your home? Tell us in the comments section!
Photography courtesy of Flickr.
Information Overload: How Much Advice is Too Much When You’re Expecting?
A friend recently told us about her trip to a large chain store, where she intended to register for baby items in preparation for her first child. She came to the store armed with a variety of recommendations from friends and family, and had some rough ideas of what type of bassinet she wanted, and the brand of bottles that might work best for her. But as she began browsing the aisles, other shoppers began to interject with unsolicited advice.
“My son NEVER drank out of those bottles. He preferred these.”
“You’re not buying a swing? You must buy a swing. My family never would have survived without this swing right here.”
“You should never use a swing. Who told you to buy a swing?”
“How far along are you? You should have registered months ago!”
My friend didn’t register that day. She left the store feeling stressed and confused, and was overwhelmed by an urge to endlessly google information about crib sheets. She finally registered online a few weeks later, without “help” from strangers with good intentions.
Whether you’re expecting or are a new mom, the unsolicited advice probably started at conception. Between online message boards, brunches with friends, and talks with your in-laws, everyone has an opinion on everything from your nursery to your birth plan. Most of the time, your friends, family, and neighbors are trying to help by offering chronicles of their own experiences.
But when the advice accumulates and much of it is contradictory, it’s easy to become overwhelmed. Plus, much of it can start to feel a bit judgmental and authoritative. You can begin to doubt your instincts and your choices when you’re on the receiving end of so many wise words! But remember, most moms are not experts on what will work for you and for your family. And you don’t need to welcome every piece of advice that comes your way. When an acquaintance begins a rehearsed rant on the pitfalls of a particular approach to sleep training, feel free to say, “Thanks for the point of view, but I think I’ll stick with the plan that my pediatrician and I have worked out.”
Of course, you do want some direction during such an important time. Try limiting your sources of information and advice to a few key people. Your doctor, nurse, or midwife should be your go-to person. And if you have a sibling, parent, or friend who dispenses good advice specifically with you in mind, lean on her for guidance. You also may want to choose just one or two baby books, and not the entire parenting section at your bookstore! Moderate use of the internet is important, too. Trust a few websites (like this one!) that offer information from medical professionals. But don’t read every thread on every message board, looking for answers. Most strangers will have strong opinions on what worked for them, but they don’t know you, your baby, or your unique situation.
And remember that as long as you are getting regular pre-natal care and are following the advice of your doctor’s office, you’re on the right track! You, your partner, and your doctor can figure out what is best for you.
Photography courtesy of Flickr.
Postpartum Coping Strategies for Your Entire Family
Sometimes called “the fourth trimester”, the several months after you give birth can be a challenging time for everyone in your family. When the focus is entirely on your new baby, it can be easy to overlook your own health and the wellbeing of your partner. Plus, if you already have little ones at home, they might need some extra reassurance and care during this time.
Of course, while your newborn thrives on a fractured, round-the-clock sleep schedule, you’ll find that your own energy levels are flagging! Your baby may sleep as much as 16 hours per day, and it’s important to use as much of that time as possible to relax and get some rest yourself. Even if you’re not normally a napper, you may find yourself in need of a daily nap during this time. Creating an environment that is conducive to sleep will help; draw the blinds, turn off the ringer on your phone, and close your eyes in a quiet area of your home. Even if you can’t fall asleep, 30 minutes of quiet relaxation can replenish your energy. In addition to napping, setting an earlier bedtime for yourself can win you some extra hours of sleep each night. Though you might be accustomed to watching The Daily Show or The Late Show with David Letterman, giving yourself more time for sleep each night is a great coping strategy in those first few postpartum months.
And while numerous diaper changes, loads of laundry, and baby-bouncing might distract you from eating, remember to work in three meals and a few snacks per day, preferably high in protein, complex carbohydrates, and calcium. Plus, staying hydrated and continuing intake of pre-natal vitamins can be beneficial for breast-feeding moms. Both you and your partner need to take the time each day to eat healthily.
But even with a great support system, a few well-placed naps, and a fully-stocked fridge, many new moms find themselves overwhelmed in the first several weeks by postpartum depression and anxiety. A combination of exhaustion, worry, and hormonal upheaval contribute to this condition, which affects 10% – 20% of new mothers. Symptoms include mood swings, irritability, sadness, crying, difficulty concentrating, and fatigue. More extreme symptoms may include difficulty completing everyday tasks or bonding your your baby, and loss of interest in daily activities and caring for your newborn. If these symptoms persist, see your doctor right away. Postpartum depression is treatable, and your doctor can discuss various options with you.
And parents aren’t the only members of the family feeling stress during this time. If you have more than one child, your older children are going through quite a transition right now! Allowing them to be a part of your new baby’s life can be a great learning tool for them, and will help them to cope with the changes. Ask your older child to bring you a diaper, or hold the baby gently. And spend some time alone with your older children each day. Taking time out for them at bedtime will make them feel secure and cared for.
While the postpartum period only lasts a few months, it can be a transformative time for your family. Providing for the wellbeing of your family is crucial during these months, but you need to include your own health and happiness as a top priority.
Photography courtesy of Stacey Lynn Photography.
Asking for Help: The Importance of a Support System During Pregnancy
When you’re pregnant, you may occasionally feel a little alone, which is ironic, since you have a little person growing inside! You’re the one handling morning sickness at work, while your partner wakes up feeling fine everyday. You’re modifying your diet, not sleeping well, and your body is changing in ways you couldn’t imagine. While your family and friends are excited, they’re not going through the same things you are right now!
Even if you pride yourself on being self-sufficient and independent, everyone needs a hand sometimes. Pregnancy is a great time to solicit some help! In fact, your partner may want to help out in some way in order to feel useful during such an important time. Get help with household chores, especially the ones that are becoming more difficult throughout your pregnancy. Ask someone else to clean the cat’s litter, as it can carry toxoplasmosis and can be harmful during pregnancy. Ask your partner to lift any heavy objects around the house. And some everyday tasks may become very uncomfortable, like cooking during first trimester, when your sense of smell is heightened and nausea may be setting in. Plus, as your belly grows, things like bending over to load the dishwasher or cleaning the floor may become very daunting! These are examples of little things that family members can be helping with right now.
Ask for a hand at work, too. Many women don’t want their coworkers or their managers to have to pick up any slack during their pregnancy. But your health and wellness come first, and if you’re feeling under the weather or are simply exhausted, reducing your stress is important. Plus, asking for help is better than allowing work to suffer. Of course, many women feel fine and continue to work at their usual capacity throughout pregnancy, but if you need an occasional hand, ask for it! Maintaining a healthy stress level and recognizing your limits make you a better employee in the long-run.
And in those first few weeks at home with your new baby, you’ll be grateful for the assistance friends and family can offer. Welcome your friends’ lasagnas and fruit baskets with open arms. And when visitors come to see your new baby, allow them to hold her for a few minutes. Take that time to do something you’ve wanted to do all day, like eat a quick snack or throw in a load of laundry.
You may be bearing the brunt of the work in bringing your new baby into the world, but the people who care about you can really come through when you need them. While it’s tempting to take on all of the work ourselves, it’s important to trust our loved ones, co-workers, and neighbors to support us when we need it most!
Photography courtesy of Flickr.
Staying Fit and Healthy During Pregnancy
When you first discover that you’re pregnant, you’re confronted with a long list of do’s and dont’s. Along with the counsel of your doctor, you’re probably getting a lot of advice, sometimes unsolicited, from friends and family. Some of the biggest changes you’ll need to make during pregnancy are regarding fitness and nutrition. Your exercise routine and your diet are a big part of your life, and you’ll need to make some adjustments now that you’re expecting!
Exercise during pregnancy is not only safe, but it is recommended. It can help with your mood, your energy level, and your sleep. If you currently have a regular exercise routine, you can continue it through your pregnancy, but in moderation. Scale your workouts down to a level that is comfortable for you, by monitoring your heartrate to make sure it doesn’t exceed 140 bpm. Pay attention to your breathing; if you find yourself becoming completely out of breath, slow down. Some enjoyable and safe activities are walking, swimming and yoga. These low-impact exercises can keep your fitness level up without putting too much stress on your body.
If you don’t currently exercise on a regular basis, now is not the time to hit the stair-master or take a kick-boxing class. Don’t push yourself. However, light exercise can be safe and healthy, and can improve your energy and stress levels. Take a relaxing walk or try prenatal yoga classes. But don’t commit to a new routine and risk over-exerting yourself.
As always, nutrition goes hand-in-hand with exercise in maintaining a healthy lifestyle. You’ve probably heard of all of the things you can’t consume, including (but not limited to) alcohol and soft cheeses. But did you know about all of the foods that are beneficial during pregnancy? Walnuts, salmon, and eggs contain omega-3 fatty acid, which is important for brain and vision development. All three also contain high amounts of protein, and salmon is one of the types of seafood that is low in harmful mercury. Dark, leafy salad greens and greens like kale and swiss chard, which can be sauteed in olive oil as a side dish, are high in folic acid. And greek yogurt mixed with fruit can make a healthy snack or dessert; it’s high in protein and calcium.
Ask your doctor about the kind of exercise routine and diet that will work for you during pregnancy. But most of all, pay attention to your body. Choose a workout and a diet that make you feel great and monitor your body for signs of stress and exertion. These healthy habits will contribute to a healthy pregnancy and a healthy baby!
Mission Sleep Lends a Hand to Military Families
Remember how nerve-racking it was bringing baby home from the hospital the first time? Worrying if you produced enough milk, worrying if using formula was okay, wondering about breathing patterns, deciding if you should wake her to feed. Is he eating enough? Is she crying too much? Is this a good swaddle? And what the hell is going on “down there”?! All the books say something different! Is this normal?!
Now imagine going through that process without your partner.
Mission Sleep is a non-profit organization that strives to provide free, overnight newborn care to military families where Dad is deployed or wounded when Mom has their baby. Mission Sleep will provide a Registered Nurse, Licensed Practical Nurse or Post-Partum Medical Tech to come into the home of the new mom and provide overnight care and education to that mother.
A 2007 study of pregnant women with deployed spouses found that the risk of post-partum depression among these mothers “may be 2.31 times greater than for other pregnant women with spouses who are not deployed.”
Along with fighting this statistic, Let Mommy Sleep aims to help military moms transition from hospital to home and provide relief in the early weeks home with baby.
Mission Sleep is the non-profit arm of Let Mommy Sleep, the only baby nurse agency serving the Washington DC and Baltimore areas. In partnership with Walter Reed Medical Center, Mission Sleep supports new military mothers by providing overnight care by postpartum care and mother/baby unit nurses. We have the staff, the advertising and the moms in place. Now we just need YOU. Companies, corporations, private donors- –we are shamelessly asking for your donations and assistance.
To learn more about Mission Sleep, or to donate to this most worthy cause, please visit us at: www.missionsleep.org.
Mission Sleep…helping Military Families, 1 night at a time.
Photography courtesy of Peasap.
Over Age 35? Tips for a Healthy Pregnancy!
Since 1980, the number of women giving birth after 35 has tripled, and the number of women over 40 has quadrupled. With the median marriage age in America rising and with more and more women achieving significant career milestones before deciding to have a family, doctors are seeing a shift in the age range of their patients.
As a high-risk obstetrical nurse in Boston I care for hundreds of women with the diagnosis of “Advanced Maternal Age” (usually defined as age 35 or older at the time of delivery) who have had an uncomplicated pregnancy. Of course, pregnancy in older women poses several risks but learning about these risks and minimizing them can contribute to a healthy pregnancy.
Gestation Diabetes Mellitus
Gestational diabetes (GDM) is a condition that occurs during pregnancy and usually resolves postpartum. The likelihood of GDM is increased in women over 35 and usually occurs midway through the pregnancy (expecting mothers are tested between 26-28 weeks gestation). If diagnosed with GDM moms are at increased risk for having a baby with a high birth weight. Once diagnosed, this condition can be managed by working closely with an endocrinologist. Making dietary changes or taking insulin when indicated can manage GDM, therefore, screening all expecting moms is essential during pregnancy.
Hypertension
Expectant mothers over age 35 are also at an increased risk of hypertension, or high blood pressure. Careful monitoring of your blood pressure is important. Pregnant women with high blood pressure are at increased risk for developing preeclampsia (high blood pressure + protein in the urine). The only way to treat a mom with severe preeclampsia is delivery, despite the gestation age. Diagnosing and treating high blood pressure is easier if you are diligent about attending regular appointments with your doctor.
Chromosomal Abnormalities
Women over 35 are at increased risk for chromosomal abnormalities, though this isn’t news to anyone! Technology has come so far in the past decade that you doctor will discuss ALL your options. This includes first trimester screening testing, Chorionic villus sampling (CVS) and amniocentesis (if needed or desired).
Cesarean Section
Older mothers also have a higher likelihood of giving birth via cesarean section. The jury is still out on the actual cause, but it could be likely to the lower threshold obstetricians have when caring for older women. This increased intervention, along with the increased risk of placenta previa, need for Pitocin, premature delivery, hypertension and GDM could all be contributing factors and seems like the one risk factor that is less likely to control.
Fortunately, obstetric medicine is keeping pace with these higher risk pregnancies, and many conditions or difficulties a woman may experience during her pregnancy can be mitigated with good pre-natal care. Visiting your doctor frequently, and monitoring your own health and wellness during pregnancy improves your chances for a healthy pregnancy, despite your age!
Benefits of Baby Sign Language
You’ve likely heard a bit here and there about baby sign language. Before I was introduced fully to the concept personally, my impression was that it was simply the latest trend to hit the baby market—and yet another parenting philosophy to debate! But since seeing the rewards of teaching and using baby sign language in my own family, I completely understand the value and am eager to share it with other parents looking for an effective means of communication with their babies. From mom of three, nurse and parent educator’s perspective, here are just a few benefits to learning to teach your baby sign language:
Enables your baby to communicate needs. Whether you’ve experienced it with your own child already or not, you’ve likely heard of the tantrums that can come of a baby who can’t quite get his/her message across. By teaching sign language for basic needs such as “more,” babies as young as six months can communicate how they’re feeling and what they want. Eliminating that frustration of miscommunication on the part of both you as a parent and your baby is good all around!
Sets firm foundation for future educational success. The wiring that happens in your baby’s brain during the first year of life is both plentiful and paramount. Helping your baby to make early connections between his emotions, wants and needs, and the world around him strengthens his ability to learn and adapt in various settings as he grows.
Embeds Early Social and Language Skills. By reinforcing the language that your baby is physiologically not capable of repeating yet and showing actions to match, your baby is developing essential language and social skills. He will learn to respond to you and engage in “conversation” when you prompt with signs.
Register today for a Baby Sign Language class at http://bostonbabybeginnings.com.
Crib? Check. Diapers? Check. More brightly colored onesies than you’ll actually need? Check!
It’s easy to get excited about decorating your baby’s room, shopping for little clothes, and preparing your home for its newest addition. But don’t let the task of packing your hospital bag slip your mind! Packing during contractions is a recipe for error (as I must admit I did with my first pregnancy), so get your bag together by week 36. And while it’s true that you can show up with only the clothes you’re wearing, when the time comes, you’ll appreciate the comforts of some of your favorite things.
Loose, comfortable pajamas are a must, but remember that just after birth, anything you are wearing may become soiled, so hospital gowns are also a great option. While you may feel compelled to buy nursing bras be aware they are expensive and you may not know your true size until after your baby is born. Nursing tank tops are a great alternative and can adjust easily to fit variable sizes. Swelling after delivery is normal, so flip-flops or slippers (and in my case, both) are helpful when it comes to keeping your swollen ankles and feet comfy. Again, the hospital has all the basic toiletries you will need, but your own shampoo, conditioner, lotion, toothbrush, and toothpaste can help you feel right a home.
After an emergency admission to the hospital with my first pregnancy I quickly realized there are few must haves that do not fit the normal “hospital bag” list. Your lips and mouth can become dry during labor, so lip balm and hard candy or lollipops are helpful. Extra hair ties and headbands are essential, as they are easily misplaced. Your favorite snacks can be a comfort, as can a pillow from home. And of course, your camera and phone, with chargers, will be important in keeping family and friends in the loop.
Don’t forget to pack for your partner or support person. He or she may need Motrin or Tylenol to combat headaches from lack of sleep, and will likely need a few changes of clothes, pajamas, socks, and underwear. And you’ll also want to pack your baby’s going home outfit and hat for the ride home. Taking care of these essentials is just the beginning of the juggling act you’re about to perform as a new mom!
P.S. Don’t stress too much about packing baby supplies. The hospital will stock everything you need from diapers to breast pumps and formula. In fact, it’s a great place to ask questions and get used to the types of products you’ll need in the coming months.
