Nurse-Family Partnership Canada

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A good night's sleep is essential to a pregnant woman's physical and mental health. This series of tips provides some great solutions for common challenges that might be keeping you awake!

Our research shows that as many as 30% to 40% of pregnant women have "sub-clinical" symptoms of anxiety and depression. This means that while they may not have ..."full-blown" depression or anxiety, they struggle with an ongoing sadness or worry that robs them of the joy of their pregnancy. But there are some practical steps you can take to care for your mental health. Today we are onto Tip #8 for our series on tips for getting better sleep in pregnancy. Tip #8: PROBLEM: Too hot and sweaty. . SOLUTION: Bedside fan. Even northern moms in winter can feel overheated thanks to their onboard passenger. A small circulating fan next to your bed can help you feel cooler and more relaxed. #fitmom #healthypregnancy #parentstobe

What are some flags that might indicate you are struggling with emotional challenges in pregnancy? Low energy, a lack of joy, feeling like you can't get on top ...of the stress and worry, and feeling general irritable are some beginning signs. Did you know that you can improve your emotional wellbeing by taking simple steps to get better sleep during pregnancy? Today we are onto Tip #7 in our series on tips for getting better sleep in pregnancy. Tip #7: PROBLEM: Difficulty breathing. SOLUTION: Lift yourself up. Respiratory symptoms are fairly common during pregnancy. Some women experience nasal swelling making them feel like they have a perpetual stuffy nose and often the baby pushes against mom's lungs in the last trimester. Elevating the head of your bed by putting a wedge under the mattress or adding more pillows can make you more comfortable. For extreme cases, sleeping in a recliner may help. And while the stuffiness might not go away until delivery, a humidifier can ease symptoms. #mommytobe #maternityphotography #mentalhealth

Up to 25% of women experience symptoms of anxiety and/or depression during pregnancy, and there is a lot of difference in the level of mental health "healthines...s" among the remaining 75%. But there are practical steps you can take to improve the quality of your mental health during pregnancy. Today we are onto Tip #6 in our series on tips for getting better sleep in pregnancy. Tip #6: PROBLEM: Can't fall asleep. SOLUTION: Tech diet and bedtime stories. Your new baby isn't the only one who will benefit from a bedtime routine. Starting about 30 minutes before you go to sleep, turn off all the electronics (television, smart phone, tablet), lower the lights, take a relaxing bath, and listen to soothing music. Reading a real book can also be beneficial, but make sure the topic is soothing and avoid page-turners. Staying up to see what happens won't help you fall asleep. #mommytobe #momlife #pregnancybump

Are restless legs keeping you awake at night during pregnancy? Check out this Tip #5 on how to get a better night sleep.