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Pregnancy beauty sleep for your bump
By BellaMumma
Our mornings, though brief, set the tone for the rest of our days. If we are grumpy, sleep-deprived pregnant women in the morning, there's a fair chance that will continue for the rest of the day. Here's the lowdown on getting a restful bout of pregnancy sleep - plus you'll wake up looking great... Trust us!
PM rules: How to get beautiful pregnancy sleep
Create a sleep sanctuary: Paint your bedroom a calming colour, like pale pink and keep blinds closed to keep out early-morning light.
Think before you drink: Avoid any caffiene, no matter how minimal, within six hours of bedtime, as it can delay sleep onset and disturb deep sleep. The same goes for alcohol. While it may help you to sleep faster, alcohol causes sleep fragmentation.
Don't load up on proteins or fatty foods before bed: They take extra digestion effort which will keep you awake.
Exercise regularly - but not within four hours of bedtime: Not enough exercising can lead to sleeping difficulties.
Wear socks to bed: If you have poor circulation in the first place, this helps regulate your core temperature so you'll easily fall to sleep.
Take the time to wind down: Spend some time before bed actively thinking about your day, (or the baby that's coming), and working on your to-do list for tomorrow - that way your mind isn't racing when you hit the pillow.
Enlist the help of aroma-power: Mix a blend of gentle oils (be sure to check what's safe for pregnancy) and add to a warm bath before bed to help you sleep. You can also add Epsom salts to give your muscles a relaxing treat. Or add a couple of drops of relaxing Lavender essential oil when washing your towels and linen. Warm your towels before you bath to release a hint of lavender to relax you before bed.
Stick to a regular sleep schedule: Go to bed and wake up at the same time every day.
AM rules: Give your pregnant body a wake up
See the morning light: Exposing yourself to bright daylight is one of the best and most effective things you can do to wake yourself up. By opening the blinds or getting outside for an early morning walk, you will cue your brain to repress the production of melatonin, the hormone that regulates sleep.
Scrub up: Blend together a few drops of bergamot, grapefruit and lime essential oils (checking first if they are safe for your stage of pregnancy), then add to a loofah or face washer and give your body a gentle scrub in the shower to wake up your senses.
Before your leave: Before you head out the door, dab on a few drops of rosemary, lemon and basil essential oils to your wrist and forehead (once you check they are safe) to reduce fatigue and increase concentration. Otherwise a surefire way to perk up is a spritz of cool water.
Find more ideas for pregnancy and new mum sleep: