The Ultimate Guide to Pregnancy Self-Care

Self-care during pregnancy doesn't have to be elaborate. Simple activities can make a big difference. Taking short walks, practising prenatal yoga, or enjoying a warm bath can help relax your mind and body.

Listening to soothing music, reading a book, or engaging in a creative hobby are excellent ways to unwind. The NHS also suggests prioritising sleep and rest, as adequate sleep is crucial for both your health and your baby's development. Make sure to be honest to family, friends, and your employer about how you're feeling. If you're suffering from fatigue or struggling to sleep, be easy on yourself.

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Balancing self-care with daily responsibilities while pregnancy can be challenging, especially as your due date approaches and your bump pops. One good way to approach it is to schedule self-care activities just as you would any other important appointment!

This could mean setting aside 15 minutes a day for a relaxation practice or dedicating an afternoon each week to activities that make you feel good. Enlisting the help of your partner, family, or friends to help with other responsibilities, whether around the house or with your other children, can also give you the time and space you need to focus on your wellbeing.

Pregnancy symptoms like fatigue, nausea, and back pain can make self-care feel like an additional burden. However, adapting your self-care routine to your current needs can help.

If you're feeling tired, opt for low-energy activities such as meditation, deep breathing exercises, or gentle stretching. There are lots of low-impact prenatal yoga videos available online that can get your body moving without feeling like a strain on your body. Keep in mind that the NHS advises speaking to your midwife about any persistent fatigue or symptoms to ensure there are no underlying issues that need addressing.

One important way to make sure you’re feeling your best during pregnancy is to ensure you’re getting enough sleep! While sleeping through the night can be challenging as your bump grows, hormones fluctuate, and your body generally changes, there are things you can do to promote a restful night’s sleep. Here are some of our favourite sleep solutions and tips to establish a relaxing and pampering sleep routine.

Set Yourself Up for Success

Sticking to consistent sleep and wake-up times is one of the best things you can do to make sure you’re getting enough sleep. It may be difficult, but staying within an hour or so of your set times every day will help regulate your body’s internal clock so you have the best chance of sleeping through the night.
Additionally, there are several things you can do during the day to ensure your body (and your baby) are ready for sleep. Stay hydrated and drink plenty of water during the day, but reduce your water intake in the evening to minimise the need for nighttime bathroom trips. Avoid or limit your intake of caffeine and sugary foods in the afternoon and evening – they can keep you awake at night! 

Read More: Cutting Down on Caffeine: Your Caffeine Intake During Pregnancy

Avoid eating heavy meals before bed, as they can cause discomfort and indigestion. Try eating a lighter snack like fruit or milk and honey instead. Finally, put away your devices at least an hour before bed to reduce your exposure to blue light, which interferes with melatonin production.

Practice Relaxation Techniques

Now for the fun part: creating a relaxing routine to calm you down and give you something to look forward to at the end of your day! Some of our favourite activities include reading a good book, taking a warm bath or shower, or journaling. 

Consider practising prenatal yoga as a way to wind down before bed. You can find a lot of ideas on YouTube or online–just make sure to consult your doctor before adding any new forms of exercise to your routines. Some pregnancy-safe poses include Cat-Cow pose, and Child’s Pose. 

You may want to try some mindfulness techniques to relieve stress after a long day. Meditation exercises can help manage stress and anxiety, and deep breathing techniques can calm the nervous system and help you prepare for sleep. Even a short and simple breathing exercise has countless benefits. 

Simply breathe for 1-2 minutes and focus on your breath going in and out of your body. Other activities like talking with your partner or doing some pampering beauty treatments are also excellent options for relaxation. Whatever activities you choose, make sure it’s something you can stay consistent with and enjoy. Take some time to reward yourself after a long day and enjoy some “me time” - you deserve it!

Rad More:The Power of Massage in Pregnancy

Optimise Your Sleep Environment

Once it’s time to get under the covers, make sure you have primed your sleep environment to make it easy to doze off. Maintain a cool and dark bedroom environment to promote better sleep. Use blackout curtains to keep the room dark, which can help with falling and staying asleep. If you don’t have blackout curtains, an eye mask also works well. 

Consider investing in a supportive maternity pillow, soft sheets, and a comfortable mattress to enhance your sleep quality. As far as sleep positions go, many experts recommend that pregnant women sleep on their side to promote blood flow to their babies and throughout their bodies. 

Sleeping on the left side specifically will improve circulation, maximise blood flow to the placenta, and reduce pressure on the back. It may be helpful to place pillows between your knees, under your belly, and behind your back for additional support and comfort while sleeping.

Address Common Pregnancy Sleep Issues

If you find yourself unable to sleep at night, you’re not alone–insomnia affects up to 70% of pregnant women. Consult your midwife if you are having trouble sleeping. If you’re awake and unable to fall back asleep after 20 minutes, try getting out of bed and doing a quiet activity like reading or journaling. 

Go back to bed and try to sleep again after a few minutes or when you feel sleepy. To prevent and relieve leg cramps, try stretching before bed or during the night, as well as staying hydrated during the day. If you struggle with heartburn, try eating smaller meals, avoiding spicy foods, and propping your upper body up with pillows to reduce it. 

Ensuring you optimise your sleep environment and mitigate any challenges will help you sleep through the night. Choosing relaxing activities to do before bedtime and following them consistently will give you something to look forward to and a way to practise self-care during this demanding time!

From the initial booking appointment to the final weeks of pregnancy, antenatal appointments are designed to track your health and the development of your baby. 

The first appointment, usually with a midwife around 8-12 weeks, includes a comprehensive health check and detailed questions about your medical history. Subsequent appointments will monitor your baby’s growth, check your blood pressure, and test for conditions like gestational diabetes and preeclampsia. The NHS provides a standard schedule of these appointments, though they may vary slightly based on individual health needs.

Each antenatal appointment has specific goals. At the initial booking appointment, you’ll receive information about your pregnancy and screenings, and blood tests will be done. Around 20 weeks, a detailed anomaly scan is performed to check the baby’s development. 

Later appointments, usually from 28 weeks onwards, become more frequent to closely monitor the baby’s position and your preparation for labour. It's essential to attend all scheduled appointments and discuss any concerns with your midwife or doctor.

Being informed and proactive during your antenatal appointments is important. Remember, these appointments are there to make you feel as informed as possible and in the best mindset going through your pregnancy journey.

Don't hesitate to ask questions or request more information if something is unclear. Discuss your birth plan and preferences with your midwife, and ensure any wishes you have are noted in your medical records.

If you have any concerns or feel that something is not right, trust your instincts and speak up. The NHS emphasises the importance of clear communication between expectant parents and healthcare providers to ensure the best possible care - they are there to make you feel heard.

Maintaining a healthy relationship with your spouse or partner during pregnancy is essential as you navigate the exciting yet challenging journey of preparing for a new addition to your family. Pregnancy can bring about significant changes in dynamics, from shifts in daily routines to heightened emotions and increased stress. 

Open and honest communication is key to navigating these changes together. It’s important to discuss your feelings, expectations, and concerns regularly, allowing both partners to express their thoughts and support each other through the ups and downs of pregnancy.

Read More: How to Support Your Partner During Pregnancy

In addition to communication, spending quality time together can strengthen your bond and provide much-needed relief from the pressures of impending parenthood. Engage in activities that you both enjoy, whether it’s a relaxing evening out, a cosy movie night at home, or simply talking about your hopes and dreams for the future. 

Supporting each other emotionally and practically, such as sharing responsibilities and making joint decisions, fosters a sense of teamwork and unity. By prioritising your relationship and making time for each other, you can build a strong foundation for your growing family and ensure that your partnership remains resilient and loving as you embark on this new chapter together. 

Read More: Important Conversations to Have with Your Partner Before Birth