Q&A Small belly and sleeplessness

Q I am 23 years old and pregnant with my first baby. I would like to know how I can sleep better. I have read that after 16 weeks of pregnancy it is not very healthy to sleep on your back. I am almost 16 weeks pregnant and very concerned, as I have tried most of the sleeping positions. I was used to sleeping onm y tummy with my one leg drawn up, but I find it very difficult now. From about 10 weeks, I have been waking up at night on my back and short of breath. I’ve even tried sleeping in an S shape and also putting pillows back and front. I tried moving to another bed – despite my hubby’s doubts – but nothing seems to work.

A TINA SAYS: Experts recommend that pregnant women not sleep on their backs during the second and third trimesters because of the weight of the growing uterus and baby pressing the main vein that carries blood back to the heart from your lower body region. If compressed, it can interfere with optimum circulation to you and your baby. Your best bedtime bet is to lie on your side – which you are doing. Though it’s less important which side you choose, the left side allows for maximum blood flow and could reduce swelling in the legs. To get yourself comfy in that position, pull out all the pillows. You can try putting one pillow between your legs, one under your belly, and one behind your back – or any other improvised combination that works for you. You can try a wedge-shaped pillow for support. Another option is a full-length body pillow. If you wake up on your back — don't worry — absolutely no harm will come to your baby. The fact that you woke up in the first place is probably your body's way of telling you to change positions. Since comfort is number one for a sound night's sleep, settle into whatever position (other than tummy — bad for your back) that works best for you, so long as you okay it with your doctor first. This is nature's way of preparing you for what's to come!

OTHER SLUMBER TIPS

• Avoid stimulants such as caffeine four to six hours before bed.

• Warm milk works wonders and is good for heartburn. If you are hungry before bed, eat something small and nutritious. • No smoking before going to bed. In fact, no smoking at all while you are pregnant is the best rule to follow.

• Don’t watch TV in bed.

• Make sure your bedroom is dark, quiet and cool, and make sure there is enough air. Pregnant women often experience night sweats.

• Massage no more than two drops of lavender or chamomile into the soles of the feet before retiring. This will quickly be absorbed into the bloodstream to act as a natural sedative.

• To encourage a restful night's sleep, put no more than three drops of lavender oil on your pillow or PJs.