Q: Are leg cramps during pregnancy normal?
A: Yes, I have many many memories of the jolting pain of a leg cramp waking me up in the middle of the night or the pain first thing in the morning. I even had a dream once (got to love pregnancy dreams) where I was being chased through my parent's house while it was under construction by some one, and he stabbed me in my leg... wake to find myself holding my cramped leg.
I found that not flexing my legs in the morning helped the leg cramps I got in the morning. I always tried to stretch my leg slowly pointing and flexing my foot until the cramp loosened. Other than that, I didn't really find much relief- unless you call saying "Ow Ow Ow" and grabbing my husband's arm relief.
Some suggestions from the professionals: exercise/walk daily, stretch throughout the day, focus on good circulation, drink lots of water, limit the amount of time you sit cross legged, take a warm bath to relax.
Showing posts with label sleep tips. Show all posts
Showing posts with label sleep tips. Show all posts
Saturday, August 8, 2009
Wednesday, July 15, 2009
My Top 10 Sleep Tips for Parents
1. Prioritize your children's sleep- they need it and you need it. This is the only way for you to get good sleep!! If you need help to make this happen- get it!!
2. Now, make your sleep a priority. Come up with a daily routine of 'to dos' so you have an efficient plan every night to get stuff done and not continue the endless list of 'to dos' late into the night. Take the time to wind down every evening and go to bed with enough time to get a full night's sleep.
3. Just like you make sure your children's sleep environment is quiet, cool, and comfy- make sure yours is too. Make sure you have a good pillow. Make sure you let your room cool off on those hot summer nights. Make sure your room is quiet- try a sound spa or white noise machine.
4. Many of us have tvs in our room and will sit in bed and watch tv or read in bed until you fall asleep. It is suggested that the bedroom is used only for sleep and sex. If you struggle with falling asleep at night, I would make a point of cutting out extra bedroom uses.
5. Avoid caffeine, nicotine, and alcohol close to bedtime.
6. Exercise! Exercise is a great way to prepare yourself to fall asleep at night. But, make sure you finish 2-3 hours before lights out.
7. Nix the bedtime snacks or that bowl of ice cream before crawling into bed. It is best to finish eating a couple hours before hitting the sack.
8. Don't end your night by pushing the off button on the tv. Try to read, take a bath, talk to your husband... as part of your wind down time. Turn off the tv an hour before going to bed.
9. Avoid stressful conversations in bed or right before bed. You want to go to bed relaxed and ready for dreams of sugar plums. I know this from personal experience- you will miss out on your much needed sleep as you process these issues. Save them for an earlier hour.
10. If sleep issues continue talk to a doctor or other sleep specialist.
2. Now, make your sleep a priority. Come up with a daily routine of 'to dos' so you have an efficient plan every night to get stuff done and not continue the endless list of 'to dos' late into the night. Take the time to wind down every evening and go to bed with enough time to get a full night's sleep.
3. Just like you make sure your children's sleep environment is quiet, cool, and comfy- make sure yours is too. Make sure you have a good pillow. Make sure you let your room cool off on those hot summer nights. Make sure your room is quiet- try a sound spa or white noise machine.
4. Many of us have tvs in our room and will sit in bed and watch tv or read in bed until you fall asleep. It is suggested that the bedroom is used only for sleep and sex. If you struggle with falling asleep at night, I would make a point of cutting out extra bedroom uses.
5. Avoid caffeine, nicotine, and alcohol close to bedtime.
6. Exercise! Exercise is a great way to prepare yourself to fall asleep at night. But, make sure you finish 2-3 hours before lights out.
7. Nix the bedtime snacks or that bowl of ice cream before crawling into bed. It is best to finish eating a couple hours before hitting the sack.
8. Don't end your night by pushing the off button on the tv. Try to read, take a bath, talk to your husband... as part of your wind down time. Turn off the tv an hour before going to bed.
9. Avoid stressful conversations in bed or right before bed. You want to go to bed relaxed and ready for dreams of sugar plums. I know this from personal experience- you will miss out on your much needed sleep as you process these issues. Save them for an earlier hour.
10. If sleep issues continue talk to a doctor or other sleep specialist.
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