WEBVTT - Getting Good Sleep During Pregnancy

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<v Speaker 1>Oh baby, a baby, I need you, Oh how I

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<v Speaker 1>need you? What to expect? As a production of I

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<v Speaker 1>Heart Radio, I'm your host, Heidi Murkhoff, and I'm a

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<v Speaker 1>mom on a mission, a mission to help you know

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<v Speaker 1>what to expect every step of the way. Sure, sleep

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<v Speaker 1>deprivation comes with a new mom territory, but you might

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<v Speaker 1>not have expected the sleepless nights to start while you're

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<v Speaker 1>still pregnant. From heartburn to leg cramps, assorted aches to

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<v Speaker 1>multiplying pains, midnight bathroom runs, a hopped up metabolism, and

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<v Speaker 1>a watermelon of a belly, it's not surprising you're having

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<v Speaker 1>trouble settling down for a good night's sleep, or any

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<v Speaker 1>night's sleep. It might be good preparation for the sleepless

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<v Speaker 1>nights to will encounter as a new parent. But I'm

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<v Speaker 1>here to say you don't have to take pregnancy insomnia

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<v Speaker 1>lying down or even propped up. Today, we're breaking down

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<v Speaker 1>the most common barriers that stand between you and the

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<v Speaker 1>disease you need, so you can put those pregnancy sleep

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<v Speaker 1>problems to bed once and for all. I'm here with Emma,

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<v Speaker 1>and Emma, I remember that you had quite a few

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<v Speaker 1>sleep problems when you were pregnant with both boys, I

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<v Speaker 1>didn't have any that I can remember, but you you

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<v Speaker 1>had plenty. Yeah. I had these weird issues where I

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<v Speaker 1>couldn't sleep in a bed. I could only sleep in

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<v Speaker 1>a recliner or the couch. On my second pregnancy, I

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<v Speaker 1>literally slept on the couch the whole entire time, and

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<v Speaker 1>then with my first one, I slept on the couch

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<v Speaker 1>or in a pregnancy recliner chair, the glider, the glider. Yeah,

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<v Speaker 1>I had a lot of issues. So how did you

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<v Speaker 1>finally get some sleep? Or did you? I mean, honestly,

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<v Speaker 1>I'm tim Benadryl. My doctor said it was okay, So

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<v Speaker 1>I took Bena drill. That was really helpful, and also

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<v Speaker 1>just giving into the fact that, look, I'm not going

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<v Speaker 1>to stay in the battle night like tossing and turning.

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<v Speaker 1>When if I can get some shut I on the couch,

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<v Speaker 1>just do it. And it kind of sucks though, because

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<v Speaker 1>this was going to be the last time I was

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<v Speaker 1>gonna be able to like have my husband to myself,

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<v Speaker 1>so it would have been nice in retrospect to have

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<v Speaker 1>spent that time with him. But look, a girl's got

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<v Speaker 1>to sleep, so yeah, girl's gotta sleep, and you know

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<v Speaker 1>the other thing, when you're pregnant, he's always going to

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<v Speaker 1>be freezing cold because you're always so hot that you're

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<v Speaker 1>turning on the A C. And he's got to take

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<v Speaker 1>one for the team. And yeah, he's got to take

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<v Speaker 1>one for the team. I'm always a little hot, though

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<v Speaker 1>I'm running hot all the time, so we argue about

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<v Speaker 1>that anyway, Actually I do too. Okay, mom, let's get

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<v Speaker 1>real about pregnancy sleep. He feels so exhausted when you're pregnant,

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<v Speaker 1>yet you can't sleep. How ironic. What is going on

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<v Speaker 1>inside our bodies that make sleeping sometimes seem impossible. Well,

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<v Speaker 1>there are really too many things to count, but they're

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<v Speaker 1>all related to baking your baby bun. And since we're there,

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<v Speaker 1>let's start with the oven temperature, right. Your internal thermost

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<v Speaker 1>is always set to overheated when you're pregnant, so even

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<v Speaker 1>when the heat's off, you're still heating for two And

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<v Speaker 1>then there's the pregnancy hormones that increase the amount of RAM,

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<v Speaker 1>which is rapid eye movement sleep that you have. And

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<v Speaker 1>that's the dream sleep, and that's the sleep that's most

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<v Speaker 1>easily interrupted by those endless runs to the bathroom. Another

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<v Speaker 1>pregnancy perk and by all those other pregnancy symptoms that

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<v Speaker 1>can keep you up all night, like congestion and that

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<v Speaker 1>nagging post nasal drip cough and heartburn and hip pains

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<v Speaker 1>and leg cramps and itchy skin. Oh, and that racing

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<v Speaker 1>mind that you have trouble switching off. And wait, did

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<v Speaker 1>I mention trying to get comfortable? Yes, I had that

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<v Speaker 1>post nasal drip. It was awful with a reflex too,

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<v Speaker 1>when you're a little bit nauseous and then you have

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<v Speaker 1>that gross junks slipping down your throat. Not a good time. Yeah,

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<v Speaker 1>that's very, very common when you're pregnant as a postnais

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<v Speaker 1>little drip cough. So you say bedtime routine is not

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<v Speaker 1>just for babies, Explain what you mean, Well, I say

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<v Speaker 1>that bedtime routines are for everybody. The relaxing repetition of

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<v Speaker 1>the same soothing activities in the same order at the

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<v Speaker 1>same time every single night can help your body in

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<v Speaker 1>your mind apply the breaks gradually instead of trying to

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<v Speaker 1>slam on the brakes. So trying to go straight from

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<v Speaker 1>a hundred to zero. It doesn't work for babies. It

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<v Speaker 1>definitely doesn't work for toddlers, and it definitely doesn't work

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<v Speaker 1>for mommies. So take at least an hour before bed

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<v Speaker 1>to unwind and make your routine boringly predictable, just like

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<v Speaker 1>you would with a baby or a toddler. A warm bath,

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<v Speaker 1>soothing music, a light bedtime snack, maybe a BackRub, and

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<v Speaker 1>if you're in the own, the ultimate nightcap sex or

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<v Speaker 1>solo sex, either one whatever relaxes you. You know, it's

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<v Speaker 1>actually a really good dress rehearsal for when you have

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<v Speaker 1>the baby. And I'm not mad at the sex part.

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<v Speaker 1>Who could be? Please don't tell me we're not supposed

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<v Speaker 1>to do screen time before bed. Don't tell me this, mom. Well,

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<v Speaker 1>I think I've already told you like a thousand times.

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<v Speaker 1>But yeah, for a better night's sleep, you've got a

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<v Speaker 1>ween off the screen, your phone, your iPad at least

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<v Speaker 1>an hour before you turn in, because the light from

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<v Speaker 1>the screen does mess with your sleep by suppressing your

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<v Speaker 1>levels of melotonin, which is the hormone that regulates your

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<v Speaker 1>internal clock, which is you know, a k your circadian rhythms.

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<v Speaker 1>And it's really a double whammy because screen time at

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<v Speaker 1>that time not only keeps you from falling asleep, but

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<v Speaker 1>it can keep you from staying asleep. During the night.

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<v Speaker 1>Same thing with toddlers, just in case you're wondering. And

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<v Speaker 1>I know that I am guilty of not falling this

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<v Speaker 1>particular rule because I'm always, you know, on Instagram with

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<v Speaker 1>my mom buddies. But then again, I'm not pregnant, and

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<v Speaker 1>when I was pregnant, there were no electronic devices. I'm

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<v Speaker 1>pretty sure there was electricity even back then, but there

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<v Speaker 1>were no electronic devices, and maybe that's why I slept

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<v Speaker 1>so well. Of course there was electricity, but there are

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<v Speaker 1>apps that you can get and you can go app happy.

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<v Speaker 1>When it comes to meditation, white noise apps, a calm app,

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<v Speaker 1>maybe we'll call it a calm mom app. Whatever gets

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<v Speaker 1>the job done. You know, that's literally what I do.

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<v Speaker 1>I use a white noise machine on my phone and

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<v Speaker 1>my headphones, and it not only calms me, but it

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<v Speaker 1>helps me sleep. And I'm not pregnant right now, so

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<v Speaker 1>I don't know how you sleep with headphones on, though

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<v Speaker 1>I can't sleep without them. It's like dogs in the thunder,

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<v Speaker 1>It's like my thunder Buddy blanket basics. All those for

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<v Speaker 1>pregnant women. Okay, speaking of melotonin, are there other natural

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<v Speaker 1>remedies that can help with pregnancy insomnia. It's better to

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<v Speaker 1>produce your own melotonin than it is to pop it

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<v Speaker 1>during pregnancy because most natural remedies haven't been studied for

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<v Speaker 1>safety during pregnancy, and that includes melotone, and so don't

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<v Speaker 1>try that at home or other home remedies at home,

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<v Speaker 1>at least not without your doctor's or midwife's okay. And

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<v Speaker 1>you can also ask your doctor midwife about taking a

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<v Speaker 1>magnesium supplement or using a magnesium spray before bed. Magnesium

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<v Speaker 1>is a natural muscle relaxant that can ease leg cramps

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<v Speaker 1>and bonus points, and I hope you're paying attention it

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<v Speaker 1>can also ease constipation. Plus because it's a muscle relax

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<v Speaker 1>and it might help with sleep. And something else that's

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<v Speaker 1>been around for generations warm milk, and your mom doesn't

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<v Speaker 1>have to be there to give it to you, but

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<v Speaker 1>warm milk can actually induce sleepiness. And a light snack

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<v Speaker 1>to go with it, like a banana or some almonds.

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<v Speaker 1>Cheese and crackers are another great option that's going to

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<v Speaker 1>keep your blood sugar on an even keel during the

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<v Speaker 1>night and help you catch those e'se. I'm down for

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<v Speaker 1>anything that's going to help with constipation on the constipation queen.

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<v Speaker 1>So I've heard, yeah, what about lavender? Although lavender makes

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<v Speaker 1>me a little gaggy, I personally lavender would keep me

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<v Speaker 1>up because I don't like the smell of it, but

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<v Speaker 1>it may help you smell your way to sleep. It's

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<v Speaker 1>known for sleep inducing properties. But if you're going to

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<v Speaker 1>try lavender, use a lotion before bed, or you know,

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<v Speaker 1>stick a little sachet into your pillowcase. But don't use

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<v Speaker 1>straight up essential oils when you're pregnant. Any of them

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<v Speaker 1>you just stay away from because they're super strong and

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<v Speaker 1>can make you queasy. Yeah, depending on your queasy level. Okay,

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<v Speaker 1>so what should we take and not take to help

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<v Speaker 1>pregnant moms sleep better? Okay, so you saw this coming,

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<v Speaker 1>but you gotta ask your doctor or midwife if you

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<v Speaker 1>can't count how many sheep you've counted and you still

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<v Speaker 1>can't catch your disease. There are some sleep aids that

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<v Speaker 1>are considered safe over the counter. Unisalm is what's often

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<v Speaker 1>used for morning sickness in combination with B six and

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<v Speaker 1>it's considered safe, so it's a safe go to for sleep,

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<v Speaker 1>though you might be drowsy in the morning. Just make

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<v Speaker 1>sure there are no other added ingredients that might not

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<v Speaker 1>be pregnancy safe, like pain relievers. You always got to

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<v Speaker 1>read the labels on over the counter medications because it

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<v Speaker 1>might say sleep aid, but then it's got other medications

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<v Speaker 1>added to it, like advil or something like that. And

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<v Speaker 1>there are prescription medications that are considered safer occasional use,

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<v Speaker 1>but of course you guess it. You gotta check with

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<v Speaker 1>your obie or your midwife before you pop them. Even

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<v Speaker 1>if you have a prescription lying around from a different time,

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<v Speaker 1>always make sure it's safe to take first. Yeah, I

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<v Speaker 1>was on team Benadrul, but my doctor said it was okay,

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<v Speaker 1>and Benadrul's is considered okay. You know, of course, only

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<v Speaker 1>use it when you absolutely need to use it, and

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<v Speaker 1>check with your doctor. You're always telling me not to

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<v Speaker 1>drink coffee before bed. Of course I don't listen. Of

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<v Speaker 1>course you don't listen. What else is new, But I'm

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<v Speaker 1>gonna say it again. Catheine stays in your system for

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<v Speaker 1>east eight hours, and that can keep you buzz when

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<v Speaker 1>you're trying to unwine. You've got to either switch to

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<v Speaker 1>decaf in the afternoon or just drink your morning Joe

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<v Speaker 1>and not your afternoon Joe and even things like dark

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<v Speaker 1>chocolate or energy drinks. Have them early in the day

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<v Speaker 1>if you're going to have them. I had to pee

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<v Speaker 1>all night when I was pregnant. Well, join the pregnancy club,

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<v Speaker 1>and actually that symptom was a keeper for me, Like

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<v Speaker 1>I still have to be all night. But it's actually

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<v Speaker 1>not a bad idea to limit your fluids before you

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<v Speaker 1>turn in for the night. Um not to say that

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<v Speaker 1>you should not drink if you're thirsty, but you don't

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<v Speaker 1>want to guzzle a thirty two ounces water bottle before

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<v Speaker 1>you get into bed, because that's just asking for trouble.

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<v Speaker 1>And coffee is a diuretic, so that's another good reason

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<v Speaker 1>to skip coffee before bed. I had to pee obviously

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<v Speaker 1>a lot during my pregnancy, but I had so much

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<v Speaker 1>blood flow in my vagina it made it hard to sleep.

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<v Speaker 1>In the first trimester, I felt like I was like

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<v Speaker 1>a fourteen year old boy, but I also felt like

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<v Speaker 1>I had to pee, but it was like blood flow,

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<v Speaker 1>so I didn't have to pee, but my vagina made

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<v Speaker 1>me feel like I had to pee. Is that normal?

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<v Speaker 1>First of all, you could have just had some sex

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<v Speaker 1>in my sick and pregnancy. I did, but not that

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<v Speaker 1>would have taken care of it, but it doesn't take

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<v Speaker 1>care of it. That's the thing. It's just never ending.

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<v Speaker 1>It's like a freaking vicious cycle. No, that's true. Sometimes

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<v Speaker 1>it is that full feeling that you just can't relieve

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<v Speaker 1>no matter what you do. But it's always worth a shot.

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<v Speaker 1>I'll take one of for the team. I'll have sex.

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<v Speaker 1>What about positions in bed, No, mom relacks, not that kind,

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<v Speaker 1>but the kind that can help us sleep better with

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<v Speaker 1>our big bumps. Well, anything goes in the first four

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<v Speaker 1>months position wise, whether you're talking about sex or you're

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<v Speaker 1>talking about sleep. It's after four months when back sleeping

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<v Speaker 1>puts the weight of your growing baby and your uterus

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<v Speaker 1>flat on your major arteries and belly sleeping becomes about

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<v Speaker 1>as comfortable as sleeping on a melon or basketball. So

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<v Speaker 1>it's smarter to pick a side either side, although the

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<v Speaker 1>left side is considered optimum for circulation. Propping yourself on

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<v Speaker 1>your side with pillows and body pillows. They have pregnancy pillows.

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<v Speaker 1>Any pillow really will help you feel more comfortable, relatively comfortable,

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<v Speaker 1>and also help keep you propped on your side. And

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<v Speaker 1>it's gonna take them getting used to. If you're a

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<v Speaker 1>confirmed back sleeper or belly sleeper. But I was lucky

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<v Speaker 1>because I'm a lifelong side sleeper and actually my left side,

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<v Speaker 1>so it never bothered me to have to sleep on

0:12:33.800 --> 0:12:38.719
<v Speaker 1>my side. Same say yay yeay, amma. You had some

0:12:38.840 --> 0:12:43.439
<v Speaker 1>favorite sleep accessories right that you couldn't live without yet,

0:12:43.760 --> 0:12:47.080
<v Speaker 1>So it was nice to have the body pregnancy pillow

0:12:47.120 --> 0:12:48.920
<v Speaker 1>because when I was sleeping on the couch, I kind

0:12:48.920 --> 0:12:50.760
<v Speaker 1>of felt like I had my man with me. I

0:12:50.800 --> 0:12:53.080
<v Speaker 1>could put my leg up on it. It felt really good.

0:12:53.960 --> 0:12:56.480
<v Speaker 1>And didn't you also use a fan? You always use

0:12:56.520 --> 0:12:58.720
<v Speaker 1>a fan. Oh, I need a fan to sleep. I

0:12:58.760 --> 0:13:01.880
<v Speaker 1>need some cold air blowing in my face. My husband

0:13:01.920 --> 0:13:05.640
<v Speaker 1>loves it. Yeah, and it helps with circulation anyway, because

0:13:05.640 --> 0:13:08.080
<v Speaker 1>you get kind of stuffy when you're pregnant, so that

0:13:08.160 --> 0:13:10.839
<v Speaker 1>helps a lot. Right, I was always stuffy, and I

0:13:10.920 --> 0:13:15.640
<v Speaker 1>always had bloody noses. That is another episode entirely, but yes,

0:13:16.000 --> 0:13:34.480
<v Speaker 1>super common, super common. Okay, So I sometimes wake up

0:13:34.720 --> 0:13:36.920
<v Speaker 1>on my back in middle of night. Should I be worried?

0:13:36.920 --> 0:13:39.840
<v Speaker 1>Should I call my doctor? Should I be having a meltdown? No?

0:13:40.000 --> 0:13:45.040
<v Speaker 1>But I actually get asked this constantly. I can't ever

0:13:45.120 --> 0:13:47.520
<v Speaker 1>do a Q and A without somebody asking me this,

0:13:48.080 --> 0:13:50.560
<v Speaker 1>and I hear this a lot also from dad's because

0:13:50.679 --> 0:13:54.160
<v Speaker 1>dads tend to get panicked when they find their partner

0:13:54.200 --> 0:13:55.959
<v Speaker 1>in the middle of the night on her back or

0:13:56.000 --> 0:14:00.880
<v Speaker 1>on her belly. So no harm done, Absolutely, no harm done.

0:14:00.920 --> 0:14:03.000
<v Speaker 1>Just flip back to your side and pick up where

0:14:03.000 --> 0:14:06.440
<v Speaker 1>you left off. Because you can't control your sleep position

0:14:06.720 --> 0:14:09.880
<v Speaker 1>when you're sleeping, it's just not possible, So don't stress it.

0:14:10.600 --> 0:14:13.200
<v Speaker 1>How can you help your heartburn? I know you didn't

0:14:13.240 --> 0:14:16.200
<v Speaker 1>have it, but I did a few things. Remember all

0:14:16.200 --> 0:14:19.520
<v Speaker 1>the pillows that you were using to stay propped up

0:14:19.560 --> 0:14:21.360
<v Speaker 1>on your side, You've got to add some more and

0:14:21.400 --> 0:14:24.480
<v Speaker 1>you've got to prop yourself up to so on your side,

0:14:24.480 --> 0:14:27.000
<v Speaker 1>but also up because being in a more upright position

0:14:27.760 --> 0:14:32.120
<v Speaker 1>uses gravity to keep those gas strict juices where they belong,

0:14:32.640 --> 0:14:35.280
<v Speaker 1>which is in your stomach, so that they don't back

0:14:35.400 --> 0:14:38.200
<v Speaker 1>up and cause that yucky reflux that can keep you

0:14:38.280 --> 0:14:41.240
<v Speaker 1>up at night. And it also being propped up can

0:14:41.240 --> 0:14:44.560
<v Speaker 1>help with that congestion that pregnant women are prone to

0:14:45.400 --> 0:14:50.360
<v Speaker 1>and snoring. Pregnant women tend to snore somewhat. But by

0:14:50.360 --> 0:14:52.680
<v Speaker 1>the way, if you're snoring a lot, if your partner

0:14:52.800 --> 0:14:55.440
<v Speaker 1>comments on it every morning, like you were snoring like

0:14:55.480 --> 0:14:57.920
<v Speaker 1>a truck driver. Then you should check with your doctor

0:14:57.960 --> 0:15:01.120
<v Speaker 1>because it might need monitoring. But if you're feeling the

0:15:01.240 --> 0:15:05.000
<v Speaker 1>burned big time, definitely eat dinner at least a few

0:15:05.080 --> 0:15:07.720
<v Speaker 1>hours before you turn in for the night. And when

0:15:07.760 --> 0:15:11.480
<v Speaker 1>you're adding that light bedtime snack, which is absolutely a must,

0:15:12.160 --> 0:15:16.040
<v Speaker 1>switch the warm milk to cold almond milk because that's

0:15:16.120 --> 0:15:21.000
<v Speaker 1>super soothing for heartburn. And what about hip pain? Oh, yes,

0:15:21.080 --> 0:15:24.400
<v Speaker 1>the joys keep coming. Don't say, here's where the propping

0:15:24.440 --> 0:15:27.120
<v Speaker 1>and pillows come up again. And you should always lie

0:15:27.200 --> 0:15:30.440
<v Speaker 1>on the hip that doesn't hurt as much, even if

0:15:30.440 --> 0:15:33.320
<v Speaker 1>it's your right side, and always try wearing a bump

0:15:33.440 --> 0:15:36.200
<v Speaker 1>support that can take some of the pressure off your

0:15:36.240 --> 0:15:39.760
<v Speaker 1>hips and your back. Okay, so what can women do

0:15:39.880 --> 0:15:43.000
<v Speaker 1>to prevent light cramps and restless leg syndrome? I mean,

0:15:43.000 --> 0:15:45.200
<v Speaker 1>this is something I can relate to because I had

0:15:45.360 --> 0:15:50.160
<v Speaker 1>horrible rls not only in my legs but in my arms,

0:15:50.440 --> 0:15:52.520
<v Speaker 1>by my elbows. It was horrible. It was like this

0:15:52.560 --> 0:15:55.600
<v Speaker 1>feeling you can't escape and it's actually probably one of

0:15:55.600 --> 0:15:58.960
<v Speaker 1>my least favorite parts of being pregnant. Wow, that's saying

0:15:58.960 --> 0:16:03.640
<v Speaker 1>a lot. So you know, leg cramps can definitely cramp

0:16:03.720 --> 0:16:06.880
<v Speaker 1>your sleeping style. The best way to relieve a light cramp.

0:16:06.880 --> 0:16:09.160
<v Speaker 1>I don't know if you've got leg cramps, but lots

0:16:09.200 --> 0:16:12.120
<v Speaker 1>and lots of moms at them and when they hit,

0:16:12.320 --> 0:16:16.320
<v Speaker 1>instead of pointing your toes down, you should flex your

0:16:16.360 --> 0:16:19.760
<v Speaker 1>toes up point towards your nose. You can do that

0:16:20.120 --> 0:16:22.360
<v Speaker 1>before you turn in for the night to try to

0:16:22.400 --> 0:16:24.360
<v Speaker 1>prevent the light cramps. So you can also do it

0:16:24.440 --> 0:16:27.040
<v Speaker 1>if a light cramp hits in the middle of the night.

0:16:27.680 --> 0:16:31.120
<v Speaker 1>Standing on a cold surface if you have one handy

0:16:31.200 --> 0:16:35.520
<v Speaker 1>can also relieve a light cramp. And taking that magnesium

0:16:35.560 --> 0:16:39.120
<v Speaker 1>supplement that we talked about before bed can help, as

0:16:39.160 --> 0:16:43.040
<v Speaker 1>well as that warm milk and skip carbonated drinks before

0:16:43.040 --> 0:16:46.160
<v Speaker 1>bed because they contain a lot of phosphorus which can

0:16:46.200 --> 0:16:49.720
<v Speaker 1>make light cramps more common and now restless leg syndrome

0:16:49.800 --> 0:16:54.520
<v Speaker 1>is a little trickier. It's less common, but some moms

0:16:54.560 --> 0:16:56.320
<v Speaker 1>have it, you know, all the time, not just when

0:16:56.320 --> 0:16:59.119
<v Speaker 1>they're pregnant. But there are medications that you can't take ordinarily,

0:16:59.200 --> 0:17:02.520
<v Speaker 1>that you can't take during pregnancy, of course, and it's

0:17:02.560 --> 0:17:06.440
<v Speaker 1>that creepy crawley feeling. It's on your legs, your arms,

0:17:06.480 --> 0:17:09.200
<v Speaker 1>you had it even on your elbows. You can try

0:17:09.320 --> 0:17:11.439
<v Speaker 1>keeping an eye on your diet to see if you

0:17:11.480 --> 0:17:14.040
<v Speaker 1>can figure out any triggers in your diet. For some

0:17:14.119 --> 0:17:18.520
<v Speaker 1>moms it's carbs, maybe it's caffeine. And you can also

0:17:18.560 --> 0:17:20.800
<v Speaker 1>try all the leg cramp tricks just to see if

0:17:20.840 --> 0:17:25.840
<v Speaker 1>any of them work. Is pregnancy insomnia really Nature's way

0:17:25.880 --> 0:17:29.880
<v Speaker 1>of prepping you for sleep deprived months ahead? We knew

0:17:29.880 --> 0:17:33.000
<v Speaker 1>this a long time ago, but mother Nature has a

0:17:33.040 --> 0:17:36.640
<v Speaker 1>pretty twisted sense of humor and something. But whether it's

0:17:36.640 --> 0:17:40.000
<v Speaker 1>her intention to prepare you for your new parent days

0:17:40.119 --> 0:17:42.800
<v Speaker 1>or something that she just didn't fully think out, it's

0:17:42.840 --> 0:17:46.520
<v Speaker 1>definitely true. So but the time delivery comes, you will

0:17:46.600 --> 0:17:49.800
<v Speaker 1>have forgotten what it was like to sleep eight hours

0:17:49.920 --> 0:17:53.199
<v Speaker 1>in a row, uninterrupted or as you'll call it in

0:17:53.240 --> 0:17:56.119
<v Speaker 1>a few months when you start calling me for baby

0:17:56.200 --> 0:18:01.520
<v Speaker 1>sleep training advice, sleep through the night or STN. See,

0:18:01.520 --> 0:18:04.720
<v Speaker 1>everything's got an acronym when you're pregnant or you're a parent.

0:18:05.000 --> 0:18:10.600
<v Speaker 1>So are you ever going to recover that sounds sleep skill? Maybe?

0:18:11.080 --> 0:18:14.200
<v Speaker 1>Maybe not. There's always more irony, and here it is.

0:18:14.680 --> 0:18:17.080
<v Speaker 1>Some moms actually find that they lose the ability to

0:18:17.160 --> 0:18:20.679
<v Speaker 1>sleep soundly, and even when their baby starts sleeping like

0:18:20.760 --> 0:18:23.640
<v Speaker 1>a dream, and it will happen one day the moms

0:18:24.000 --> 0:18:27.359
<v Speaker 1>are light sleepers for life. I know that definitely happened

0:18:27.359 --> 0:18:30.560
<v Speaker 1>to me. I'm still a light sleeper. And even more

0:18:30.680 --> 0:18:34.080
<v Speaker 1>irony if you fast forward, because that baby that you

0:18:34.119 --> 0:18:37.600
<v Speaker 1>couldn't get to sleep, couldn't get to bed one day,

0:18:37.600 --> 0:18:40.720
<v Speaker 1>will become a teenager who you can't drag out of

0:18:40.720 --> 0:18:45.000
<v Speaker 1>bed when it's time for school in the morning. Guilty. So, Emma,

0:18:45.040 --> 0:18:49.200
<v Speaker 1>do you have any suggestions advice for exhausted pregnant women.

0:18:49.520 --> 0:18:52.520
<v Speaker 1>It's tough because I always tell my friends and my

0:18:52.600 --> 0:18:55.600
<v Speaker 1>friends online. I always say sleep while you can, but

0:18:55.680 --> 0:18:59.400
<v Speaker 1>it's a double edged sword because you can't right. Honestly,

0:18:59.800 --> 0:19:03.040
<v Speaker 1>it is actually really good practice for like never sleeping again.

0:19:03.560 --> 0:19:07.760
<v Speaker 1>But if you can get a few season before the baby,

0:19:08.000 --> 0:19:13.240
<v Speaker 1>do it anyway you can safely. You know. One thing

0:19:13.320 --> 0:19:16.440
<v Speaker 1>I think is super important is getting an exercise during

0:19:16.480 --> 0:19:19.840
<v Speaker 1>the day, whether it's just a walk before dinner or

0:19:19.880 --> 0:19:23.399
<v Speaker 1>something like that. Getting that exercise can help you sleep

0:19:23.440 --> 0:19:25.960
<v Speaker 1>a lot better. It can give you energy during the

0:19:26.040 --> 0:19:28.199
<v Speaker 1>day and help you sleep better at night. But the

0:19:28.280 --> 0:19:30.720
<v Speaker 1>one thing you don't want to do is exercise too

0:19:30.720 --> 0:19:34.120
<v Speaker 1>close to bedtime, because that can wire you. And maybe

0:19:34.160 --> 0:19:37.760
<v Speaker 1>the most important thing of all is not stressing about

0:19:37.800 --> 0:19:41.080
<v Speaker 1>not sleeping, right, Remember I mean you said that you

0:19:41.280 --> 0:19:43.800
<v Speaker 1>just didn't toss in turn about it. You got out

0:19:43.880 --> 0:19:46.760
<v Speaker 1>of bed and you slept on the damn recliner. Sometimes

0:19:46.800 --> 0:19:48.800
<v Speaker 1>that's what it takes. I actually, when you were talking

0:19:48.800 --> 0:19:52.000
<v Speaker 1>about counting sheep, I remember trying that. I try to

0:19:52.280 --> 0:19:55.760
<v Speaker 1>count sheep. That's how desperate I was. And once you

0:19:55.880 --> 0:19:58.679
<v Speaker 1>start obsessing about it and you start going into that

0:19:58.880 --> 0:20:01.359
<v Speaker 1>downward spiral of like, oh my gosh, I'm gonna be

0:20:01.440 --> 0:20:03.760
<v Speaker 1>up at five am and oh my gosh, my gosh,

0:20:03.800 --> 0:20:06.399
<v Speaker 1>then you're just never going to sleep. Don't sweat it.

0:20:06.440 --> 0:20:08.800
<v Speaker 1>You've got plenty of other reasons to sweat. Like you're

0:20:08.840 --> 0:20:13.440
<v Speaker 1>hopped up to the tabolism exactly. Don't let's sleep get

0:20:13.560 --> 0:20:23.960
<v Speaker 1>you down. No, who baby belof, my baby belof. I

0:20:24.000 --> 0:20:29.240
<v Speaker 1>need you, Oh how I need you. Thanks for listening.

0:20:29.400 --> 0:20:32.960
<v Speaker 1>Remember I'm always here for you. What to Expect is

0:20:33.000 --> 0:20:36.520
<v Speaker 1>always here for you. We're all in this together. For

0:20:36.680 --> 0:20:39.520
<v Speaker 1>more on what you heard on today's episode, visit what

0:20:39.640 --> 0:20:43.200
<v Speaker 1>to Expect dot com slash podcast. You can also check

0:20:43.240 --> 0:20:46.080
<v Speaker 1>out what to Expect when you're expecting, What to Expect

0:20:46.080 --> 0:20:49.400
<v Speaker 1>the first Year and the What to Expect app, and

0:20:49.520 --> 0:20:52.760
<v Speaker 1>we want to hear from you. Connect with us on

0:20:52.800 --> 0:20:56.480
<v Speaker 1>our community message board or on our social media. You

0:20:56.520 --> 0:21:00.399
<v Speaker 1>can find me at Heidie Murkoff and Emma at Emma

0:21:00.480 --> 0:21:04.560
<v Speaker 1>Being w t E and of course at What to Expect.

0:21:05.359 --> 0:21:09.320
<v Speaker 1>Baby Love is performed by Riley Peterer. What to Expect

0:21:09.400 --> 0:21:12.719
<v Speaker 1>is a production of I Heart Radio. From more shows

0:21:12.720 --> 0:21:16.040
<v Speaker 1>from I heart Radio check out the I heart Radio app,

0:21:16.320 --> 0:21:20.400
<v Speaker 1>Apple Podcasts, or wherever you listen to your favorite shows.

0:21:21.920 --> 0:21:31.200
<v Speaker 1>In my arms right, don't you stay? Nija Knija, Baby Baby,