Pregnancy

Sleep – that precious luxury. Before pregnancy, you probably drifted off without a second thought. But as your body changes, your bump grows, and new aches and worries emerge, getting a decent night’s sleep can start to feel like a distant dream.

If pregnancy insomnia, restless legs, or just plain discomfort are keeping you up at night, you’re not alone. The good news? There a plenty of ways to create a sleep-friendly environment and wind down for the night.

Cut out screen time an hour before bed

We’re all guilty of that one-last-scroll through social media or bingeing one more episode of a favourite show. But the blue light from your phone, tablet, or TV can trick your brain into thinking it’s still daytime. This makes it harder for your body to produce melatonin, the hormone that helps you wind down and fall asleep.

Create a relaxing bedtime routine

Establishing a calming bedtime routine helps signal to your body that it’s time to wind down. Choose activities that soothe your mind and relax your body:

•        Practice mindfulness or deep breathing exercises: Apps like Calm or Headspace can guide you through gentle meditation, helping you to switch off before bed

•      Reading: Rather than opting for a screen like your phone, try reading a few pages of a lighthearted book instead

•      Self-care: A warm (but not too hot) shower can help relax tense muscles and prepare your body for sleep

Consistency is key when first establishing a bedtime routine – find what works for you and stick to it.

Invest in a pregnancy pillow

One of the biggest challenges you are likely to face when sleeping while pregnant is simply finding a comfortable position. As your bump grows, it can feel impossible to get comfy without tossing and turning.

That’s where the pregnancy pillow comes in. These lifesavers come in various shapes, from C-shaped to U-shaped, and provide support where you need it most — whether that’s under your bump, between your knees, or behind your back. Bonus? Many pregnancy pillows double as feeding or sitting supports after your baby arrives.

📷 @lifewith_jacob.lottie.nellie

Avoid caffeinated drinks in the evening

This one might sound obvious, but it’s easy to forget how much caffeine can sneak into your day. Tea, coffee, and even cola can disrupt your ability to fall asleep.

During pregnancy, it’s recommended to limit your caffeine intake to no more than 200mg per day. Save your caffeinated drink for the morning and switch to decaf options as the day winds down.

Stay active during your pregnancy

Keeping active will help you stay fit and well during your pregnancy. Gentle exercise during the day may also help you sleep better at night.

Consider these bump-friendly activities:

• Walking: A brief stroll outside in the fresh air can help clear your mind and improve your mood

• Antenatal yoga or pilates: Antenatal classes are a great way to meet other parents-to-be, just make sure the instructor knows you’re pregnant

It’s important to listen to your body and avoid pushing yourself too hard during physical activity. Speak to your GP or midwife for more advice about exercising while pregnant.

Pregnancy might bring its fair share of sleep challenges, but with a few mindful adjustments, you can create a sleep routine that works for you. Be kind to yourself — some nights will be better than others, and that’s okay.

Welcoming a new baby into the world is one of the most amazing experiences in life. As you prepare to meet your little one, the countdown to their arrival can feel equal parts exciting and overwhelming. 

Preparation ahead of your baby’s arrival is important to help ease the transition into parenthood, and luckily for you, there are lots of tools and resources to help you prepare during your pregnancy.

Whether it’s your first baby or you’re adding to your family, here are 10 essential things to do before your baby arrives to ensure you’re ready for their debut.

Create a birth plan

A birth plan is personal to you and contains all the details of what you would like to happen during your labour, birth, and after birth. If you would like to create a birth plan your midwife can help you. Things to think about are: 

• Your birthing options (hospital, in a midwifery unit, or at home)

• Decide on your preferences for pain relief, labour positions, and who you would like to support you at your birth

• Be flexible – things may not go exactly as planned

Take antenatal classes

Antenatal classes are a great way to prepare for birth and the arrival of your baby. Places in antenatal classes can get booked up quickly. So be sure to look into these early in your pregnancy to avoid disappointment.

• Antenatal classes are free on the NHS – to find out about classes near you, ask your midwife, health visitor or GP

• Include your partner or the person who will be supporting you during your birth for shared preparation

Set up the nursery

Designing the nursery for your new baby is super-exciting, but it can be hard to know where to start. Lots of parents-to-be like to start a Pinterest board dedicated to their baby’s nursery to allow them to start collating ideas and inspiration.

• Make sure you choose quality, long-lasting nursery furniture that grows with your baby

• Don’t forget to measure your space before placing any furniture orders

• Remember you’ll also be spending lots of time in the nursery too, so make sure it’s a calm and cosy space for you both

Stock up on baby essentials

Baby’s might be small, but they require lots of things to keep them happy, healthy and nurtured. Things like nappies, muslins, and sleepsuits are things you will get through quickly, so start building your collection early on.

• If you’re planning on having a baby shower you could create a list of things you need, meaning you don’t get bought duplicates or things you don’t necessarily need

• Keep an eye out for baby events online and in-store, stock up while things are discounted or on sale

Make your home baby safe

If you’re a first-time parent, babyproofing your home will be completely new to you. But, to put it simple, it essentially means removing anything from your home that can cause harm to your baby. Some things to consider are:

• If you live in a house with stairs, consider installing safety gates if needed

• Keep all small objects out of reach

• Purchase a children’s first aid kit

Take time for yourself

In the run-up to your due date, make sure to prioritise time for yourself. Whether that’s relaxing and catching up on a TV show or eating out at your favourite restaurant.

• Treat yourself to activities you enjoy while you have the time

• Take a babymoon or enjoy date nights

• Rest and recharge – parenting will soon demand plenty of energy!

Pack your hospital bag

At least 3 weeks before your due date, or earlier if you can, you should have your hospital bag packed and ready to go. Your hospital bag should include everything you need for labour, birth and after birth, and of course, everything your baby will need.

• Don’t forget to pack your birth plan and hospital notes

• Be sure to take your phone charger – you could be there for a while

• Double check items specific to your hospital or birthing centre requirements

Prepare older siblings or pets for a new baby

Welcoming a new baby affects the entire household, and preparing older siblings or pets can help ensure a smooth transition:

• If you already have children, make sure you talk to them about the baby using age-appropriate language to explain what’s happening and what to expect. Share books or videos about becoming an older brother or sister

• Plan quality time with your older child before and after the baby arrives

• When the baby arrives, introduce them to your pet calmly and under supervision

Build your support system

When your little one arrives, you will soon realise how important it is to have family and friends you can reach out to for a helping hand. Whether that’s picking you up a few essentials from the supermarket or looking after your baby for an hour while you get some rest.

• Identify friends and family who can help you after your baby arrives

• Join parenting groups or online communities for advice

• Schedule time for your partner or other children to feel included

Plan for postpartum recovery

The first 6 weeks after giving birth are know as the postpartum period. During this time, it is important to look after yourself and prioritise healing. Don’t be afraid to ask for help from your partner or loved ones.

• Stock up on postpartum care items like maternity pads, and if you’re planning on breastfeeding, nipple pads and cream. A nursing pillow will also come in handy during your recovery

• Ask friends and family to bring you a home cooked meal when they visit, rather than a gift

• Don’t be afraid to communicate your needs with your support network

Preparation is key when expecting a baby but remember to also enjoy this special time. Life is about to change in the most wonderful way—cherish every moment leading up to your little one’s arrival in 2025!

Having a healthy, balanced diet during pregnancy is important for both you and your baby. By eating a varied diet, you can ensure that you’re getting the nutrients you both need to help your baby grow and develop.

Eat Well Guide

A healthy diet doesn’t necessarily mean cutting out all your favourite foods. But instead, changing the number of different foods you eat to achieve a varied diet. The NHS Eat Well Guide makes it easy to understand how much of what you eat should come from each food group.

Cooking a balanced, nutritional meal may be the last thing on your mind when pregnant. Especially during your first trimester, when you may be experiencing sickness or tiredness.

But not to worry, as you don’t have to achieve the right balance in every meal. The NHS states that you should aim to get the balance right over the course of the week.

Myth-busting

A common myth you’ll hear while pregnant is that you’re now ‘eating for two’. However, when you’re pregnant, you don’t need to have larger portions or extra food. The best way to ensure your baby is getting the essential nutrients they need to develop is by trying to achieve a healthy, balanced diet.

It's normal to have an increased appetite during your pregnancy. According to BabyCenter, the reason you feel hungrier is due to changes in your hormones. They explain that even though you may feel ravenous, you don’t actually need any extra calories. It’s only in the third trimester that you need an extra 200 calories a day.

Important Vitamins and Minerals in Pregnancy

A healthy, varied diet should help you get most of the vitamins and minerals you need during pregnancy. However, the NHS recommends pregnant women to take a folic acid supplement and a vitamin D supplement.

Folic Acid

Start taking folic acid as soon as you begin trying for a baby or as soon as you find out you're pregnant. The NHS advise you to take a folic acid supplement that contains 400 micrograms (mcg) every day until the end of your first trimester. It’s important to follow this advice as folic acid can prevent neural tube defects such as spina bifida.

Vitamin D

Vitamin D is essential for healthy bones and muscles. During autumn and winter (between October and early March), the lack of sunlight means we cannot make the vitamin D we need.  Therefore, you should consider taking a daily vitamin D supplement containing 10mcg.

Vitamins You Should Avoid

During your pregnancy, you should avoid supplements and multivitamins containing vitamin A (retinol). Too much vitamin A can harm your baby’s development. This also includes liver products such as fish liver oil.

If you’re unsure or have any doubts about vitamins and supplements. We recommend speaking to a healthcare professional. 

Food and Drink to Avoid During Pregnancy

There are certain food and drink you should avoid while you’re pregnant. Some are more obvious than others, like alcohol. But others may surprise you.

 Below is a condensed list of food and drink you should avoid:

• Raw or undercooked meat
• Game meats such as partridge
• All types of pâte
• Liver and liver products
• Raw shellfish
• Shark
• Swordfish
• Marlin
• Unpasteurised milk and dairy products
• Mould-ripened soft cheeses (unless cooked until steaming hot)
• Soft blue cheeses (unless cooked until steaming hot)
• Soft goats’ cheese (unless cooked until steaming hot)
• Raw or undercooked eggs that aren’t British Lion eggs
• Alcohol
• More than 200 mg of caffeine per day

We suggest you ask your GP or midwife for a full list of food and drink you should avoid while pregnant.

A Happy, Healthy Pregnancy

The most important thing to remember during your pregnancy is to eat a variety of foods to help achieve a balanced diet. Healthy eating doesn’t have to feel like a chore.

Remember, you can still enjoy your favourite foods. But just keep in mind that if sugary food and drinks are your favourite treats. You need to have these less often and in small amounts.

For further advice and guidance, speak to your doctor or midwife. Before making any changes to your diet, make sure you speak to a healthcare professional.

One last getaway for you and you’re partner before your little one arrives may be at the top of your to-do list. Over the years, the babymoon trend has exploded with the help of celebrities leading the way, such as Love Island stars Olivia and Alex Bowen. Who posted snaps of their babymoon in Tenerife. Before the arrival of their baby boy, Abel, in June.

📷 @oliviadbowen

Travel companies like Jet2holidays and First Choice even have pages on their site dedicated to babymoon destinations. But before you book your last hurrah. You should research and speak to your doctor or midwife about flying when pregnant. So you can plan ahead to ensure your babymoon is as relaxing as possible.

When to Travel During Pregnancy

Every pregnancy is different, and what you experience during a certain stage of pregnancy may be the complete opposite of what your friend does. However, the first 12 weeks, also known as the first trimester, can be particularly tiring. In early pregnancy, you may experience morning sickness and nausea. Therefore, you may want to avoid taking a trip away during this time. Plus, the risk of miscarriage is higher in the first 3 months, whether you’re travelling or not.

Another period you should avoid flying is during the final months of your pregnancy. It’s common to feel more and more uncomfortable the closer to the due date you get. You may struggle to sleep with your bump or experience leg cramps when trying to drift off to sleep.

For many pregnant women, the best time to travel and take that pre-baby holiday is in the second trimester, which is between 4 and 6 months. 

📷 @leighannepinnock

 Weeks of Pregnancy

After 28 weeks, your airline may request a letter from your doctor or midwife. That confirms your due date and that you’re not at risk of any complications.

It is important to consider that some airlines may not let you fly towards the end of your pregnancy. One reason is that the chance of going into labour is naturally higher after 37 weeks or around 32 weeks if you’re expecting twins. According to the NHS Start4Life website, at 37 weeks, your baby could make an appearance at any time, and this would not be considered early.

Travel Insurance

When shopping for travel insurance before you jet off, it’s important to bear in mind every eventuality. You should make sure you’re covered for all circumstances, such as an early birth, medical care during labour and the cost of changing your return trip if you do go into labour.

Plan Ahead

As we mentioned at the start, planning is the key to a stress-free babymoon. Once you’ve decided on the destination you’d like to visit. Make sure you research before booking your flights to ensure there are healthcare facilities nearby, should you need them.

It’s also a good idea to take a copy of your maternity notes/medical records in your hand luggage. Along with any medication you require while away. Another thing you may find useful is speaking to your midwife or doctor about any concerns you have before setting off for your trip, especially if you’re travelling later in your pregnancy.

📷 @staceysolomon

Long-distance Travel

For most pregnant women, spending longer than 4 hours on a plane is their worst nightmare. However, if you’re thinking about taking a long-haul flight, you should be aware that it carries a small risk of blood clots – Deep Vein Thrombosis (DVT). To reduce the risk of this happening, you may want to wear compression stockings.

You should also drink plenty of water to avoid dehydration and try to reserve an aisle seat or one with extra leg room.

Remember to get out of your seat and move around regularly. You should aim to do this every 30 minutes or so. 

Destination

Choosing the right destination for your babymoon can be a difficult task. But there are a few factors you should take into consideration:

• Will you need any travel vaccinations? (Ask your Midwife or GP about travel vaccinations).
• What will the weather be like?
• How long is the flight?

Tips for When You Get There

• Drink bottled water if unsure whether the tap water is safe to drink.
• Be careful when eating and drinking to avoid water-borne conditions, for example an upset stomach and travellers’ diarrhoea – keep this in mind when washing fruit and veg.
• Pack suitable clothes and shoes that you’ll be comfortable in. Remember, your feet may swell in warm temperatures.
• Be mindful when planning activities, and don’t push yourself too hard. A babymoon is supposed to be relaxing.
• If you’re going to a sunny destination, be sure to pack a higher SPF, as your skin is more sensitive when pregnant.
• Make sure you don’t lift any heavy suitcases or bags.

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