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Most mamas-to-be know that sleep will become erratic once baby is born, but restless nights plague pregnant women too. From bulging bellies getting in the way of beloved tummy sleeping to endless bathroom trips to somersaults in the womb, pregnancy comes with a plethora of discomforts that hit right when you turn off the lights. Since good sleep contributes to a healthy pregnancy and can even help you have an easier, quicker delivery, and most meds are off-limits, it may be a good idea to turn to natural remedies to get the sleep that you deserve.

From meditation to herbal supplements to a couple changes in the bedroom, these pregnancy-safe sleep aids will help you drift off to dreamland in no time.

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Break A Sweat. As long as you are healthy and your pregnancy is without complication, you can and should exercise for 30 minutes daily. Those who are physically active report getting better sleep than those who aren’t, according to a 2013 National Sleep Foundation poll. To top it off, working out while you are expecting can boost your mood and prepare you for labor and delivery. According to the American College of Obstetrics and Gynecology, swimming, walking, running and aerobics are all safe during pregnancy. Breaking a sweat, however, can also rev you up. So try to finish your workout two or three hours before you tuck in.

Drop it like it’s Hot. Since the culprits in a pregnant woman’s sleepless nights can oftentimes be stress and anxiety, flower essence therapies – like the ones offered in Calm-A-Mama’s sleep drops – can be particularly effective in helping you find your Zen and catch the ZZZs you so desperately need (you are sleeping for two after all). Flower essences are a scent-free form of herbal supplement that help the body restore itself to a balanced emotional state. If you want to bust the thoughts that keep you up at night, take 2 to 4 sleep drops (whether under the tongue or in a beverage) 4 to 6 times a day. With a delicious chamomile flavor and the flower power of lemon balm, motherwort and lavender flowers, the tincture is the ultimate sleep inducer – but won’t leave you drowsy. The brand uses only ingredients that are USDA organic, non GMO and pesticide free. And while other flower essences are preserved in brandy, Calm-A-Mama sleep drops are alcohol free and safe not only for pregnant women, but also breastfeeding mamas and babies. So in a few months, when your baby won’t sleep, give that sweet little bundle a few drops and hit the snooze button.

Meditate. Many expectant mothers toss and turn simply because they have a lot to think or worry about. If you want to give your mind a break but leave your muscles out of it (aerobics can wait), meditation will do the trick. Research has shown that those who meditate tend to sleep longer and better. Even if you have a hard time sitting still, five minutes of deep breathing can do wonders. Try deep belly meditation or other prenatal relaxation techniques for better sleep tonight. On another note, massages are also a great way to wind down and, if done at home by your significant other, a good starting point to keep the fire burning throughout the pregnancy. So let your partner greet you in bed with a soft foot, hand or neck massage.

Set Yourself and Your Bedroom Up for Success. Could your bedroom be your sleep’s worst enemy? In many cases, few simple changes in the bedroom and in your bedtime rituals can mean the difference between a restless night and peaceful slumber. Start by diming the lights in the evening to keep your circadian rhythms in check. Disconnect from the World Wide Web and keep electronics out of the bedroom (or as far as possible from the bed). Reading a work email may get your mind racing, and the blue light beaming from the screens mimics daylight and will stimulate your brain. So resist the temptation to curl up in bed with your smartphone or tablet, and grab a book instead. The bedroom should also be quiet, and don’t overlook temperature: most studies agree that you need to set your thermostat to around 65 degrees for optimal sleep.

Take a Bath. Instead of counting sheep and bore yourself to sleep, relax in a nice bubble bath. A small study suggests that people who take a warm bath at night tend to not only fall asleep faster, but also sleep better. That’s because a warm, soothing soak raises your body temperature, but then results in a rapid cooling, which can lull you to sleep. In particular, baths are a great way to fight stress-induced insomnia, muscle pain and restless leg syndrome (which are all too common sleep-stealers during pregnancy). To up your chances of a good night’s sleep, take a bath an our or two before bedtime to give your body time to cool down.

Gear Up for (Maternity) Sleep. Not all maternity sleep gear can be soporific, but some of them can make you comfortable enough to find your sleeping sweet spot. Wedging a pillow between your legs can relieve back pain and can make sleeping on your side, which is recommended during pregnancy, a tad more bearable. The kind of pillow you choose depends on the kind of sleeper you are. But we like full-length or C-shaped pregnancy pillows that support your entire body. If your swollen, achy breasts make it hard to cozy up under the covers, consider wearing a maternity bra. Finally, suit up with effortless, pull-up sleepwear to make your late-night bathroom trips much easier (and shorter). Elasticized necklines will make baby’s nighttime feedings a breeze later on.

Original photography by Lori Berkowitz for Well Rounded NY.

This post was brought to you by Calm-A-Mama. Win a Calm-A-Mama New Mama Gift Set in our $2,000 Sleepy Baby Registry Giveaway here! Or got ahead and treat yourself! Use code RLS3ZYEV1EE6 for 15% off sleep drops through 3/20!

Sources:

Sleep in late pregnancy predicts length of labor and type of delivery.

Treatment of Insomnia During Pregnancy

2013 Sleep in America® Poll

Exercise During Pregnancy

Meditation May be an Effective Treatment for Insomnia

Electronics in the Bedroom: Why it’s Necessary to Turn off Before You Tuck in

You Asked: Is Sleeping In a Cold Room Better For You?

Night-time sleep EEG changes following body heating in a warm bath.

Nighttime drop in body temperature: a physiological trigger for sleep onset?

Pregnancy and Sleep: A Contradiction in Terms?

Positioning While Sleeping

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When it comes to holiday gifts, we know what you really want, mama. A full night's sleep. Privacy in the bathroom. The opportunity to eat your dinner while it's still hot. Time to wash—and dry!—your hair. A complete wardrobe refresh.


While we can't help with everything on your list (we're still trying to figure out how to get some extra zzz's ourselves), here are 14 gift ideas that'll make you look, if not feel, like a whole new woman. Even when you're sleep deprived.

Gap Cable-Knit Turtleneck Sweater

When winter hits, one of our go-to outfits will be this tunic-length sweater and a pair of leggings. Warm and everyday-friendly, we can get behind that.

$69.95

Gap Cigarette Jeans

These high-waisted straight-leg jeans have secret smoothing panels to hide any lumps and bumps (because really, we've all got 'em).

$79.95

Tiny Tags Gold Skinny Bar Necklace

Whether engraved with a child's name or date of birth, this personalized necklace will become your go-to piece of everyday jewelry.

$135.00

Gap Brushed Pointelle Crew

This wear-with-anything soft pink sweater with delicate eyelet details can be dressed up for work or dressed down for weekend time with the family. Versatility for the win!

$79.95

Gap Flannel Pajama Set

For mamas who sleep warm, this PJ set offers the best of both worlds: cozy flannel and comfy shorts. Plus, it comes with a coordinating eye mask for a blissed-out slumber.

$69.95

Spafinder Gift Card

You can't give the gift of relaxation, per say, but you can give a gift certificate for a massage or spa service, and that's close enough!

$50.00

Gap Stripe Long Sleeve Crewneck

This featherweight long-sleeve tee is the perfect layering piece under hoodies, cardigans, and blazers.

$29.95

Gap Chenille Smartphone Gloves

Gone are the days of removing toasty gloves before accessing our touchscreen devices—thank goodness!

$9.95

Ember Temperature Control Smart Mug

Make multiple trips to the microwave a thing of the past with a app-controlled smart mug that'll keep your coffee or tea at the exact temperature you prefer for up to an hour.

$79.95

Gap Flannel Shirt

Our new favorite flannel boasts an easy-to-wear drapey fit and a flattering curved shirttail hem.

$59.95

Gap Sherpa-Lined Denim Jacket

Stay warm while looking cool in this iconic jean jacket, featuring teddy bear-soft fleece lining and a trendy oversized fit.

$98.00

Gap Crazy Stripe Scarf

Practical and stylish, this cozy scarf adds a pop of color—well, colors—to any winter ensemble.

$39.95

Nixplay Seed Frame

This digital picture frame is perfect for mamas who stay up late scrolling through their phone's photo album to glimpse their kiddos being adorable. By sending them to this smart frame to view throughout the day, you can get a few extra minutes of sleep at night!

$165.00

Gap Crewneck Sweater

Busy mamas will appreciate that this supersoft, super versatile Merino wool sweater is machine washable.

$59.95

This article was sponsored by GAP. Thank you for supporting the brands that support Motherly and Mamas.

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There's a lot of discussion about the importance of early education—but what about soft skills like respect and kindness? How can mamas teach children important values like cooperation, gratitude, empathy or politeness?

These values are basic, foundational beliefs that help us know right from wrong, that give balance and meaning to life and that enable us to form community bonds with one another. These soft skills are crucial for kids to learn at any age, and it's important for them to be reinforced, both in the classroom and at home, throughout their childhood.

Here are fundamental ways to build character in your young children:

Kindness

Performing random acts of kindness can have a positive influence on both the individual showing and receiving the kindness. As a family, think of ways that each one of you can show kindness to others. Some ideas may include baking cookies for the mail carrier, donating an unopened toy to a local charity, purchasing canned goods for a homeless shelter or leaving notes and drawings for the neighbors. Include your child in the process so they can see firsthand the joy that kindness can bring to others.

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Responsibility

Children have a strong desire to mimic adult family members. Encourage your child to help complete simple chores in and around the house. Children feel a great sense of accomplishment when they can do their share and feel that sense of responsibility. Two-year-olds will enjoy folding towels, putting books away, putting paper in the recycling box and tending to the garden. Older children may enjoy helping out in the kitchen or with yard work.

Patience

Patience is the ability to demonstrate self-control while waiting for an event to occur. It also refers to the ability to remain calm in the face of frustration. This is a skill which develops in children as they mature. While it is important to practice patience, adults should also be realistic in their expectations, evaluate daily routines and eliminate long periods of wait time from the schedule.

Politeness

Schedule a time when the whole family can sit down together for dinner. Model good manners and encourage older siblings and other members of the family to do the same. Use phrases such as, "Can you please pass the potatoes?" or "Thank you." Be sure to provide your child with guidance, by explaining what to do as opposed to what not to do.

Flexibility

Change your routines at home to encourage children to be flexible in their thinking and to try new things. Try being flexible in the small things: enjoy breakfast for dinner, eat ice cream with a fork, have your child read a bedtime story to you or have a picnic in the living room. Let your child know it is okay to do things in a different way.

Empathy

Children are beginning to understand different emotions and that others have feelings. Throughout their childhood, talk about their feelings and share one's own feeling with them as well. By taking the time to listen to how children are feeling, you will demonstrate to them that you care and reinforce with them that you fully understand how they are feeling.

Cooperation

Coordinate playdates or take your children to events where they can practice introducing themselves to other children, and potentially with adults. Find games and other activities that require turn-taking and sharing.

Gratitude

Encourage your child to spend five minutes every day listing the things they are grateful for. This could be done together just before bedtime or after dinner.

Respect

As parents, our goal is to teach children to recognize that even though people have different likes and dislikes or beliefs and ideas, they must treat each other with manners and positivity. Respect should be shown when sharing, cleaning up, and listening to others. Always teach and model the Golden Rule: treat others the way you would like to be treated. Also remind children that respect can be shown towards things in the classroom. Treating materials and toys correctly shows appreciation for the things we have.
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Medical researchers and providers consider a woman's postpartum period to be up to 12 months after the delivery of baby, but too often, health insurance doesn't see it the same way. Nearly half of the births in the United States are covered by Medicaid or the Children's Health Insurance Program (CHIP) and while the babies who are born during these births are eligible for Medicaid or CHIP for a year, their mothers often lose their coverage 60 days after delivering their child. There is clear data showing 70% of new moms will have at least one health complication within a year of giving birth.

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This week, members of Congress' Subcommittee on Health met to mark up H.R. 4996, the "Helping Medicaid Offer Maternity Services (MOMS) Act of 2019, and it was favorably forwarded to the full Committee.

What does this mean? It means that while this bill still has a ways to go before it potentially becomes law, its success would see states get the option to provide 12 months of continuous coverage postpartum coverage to mothers on Medicaid. This would save lives.

As we at Motherly have said many times, it takes a considerable amount of time and energy to heal from birth. A mother may not be healed 60 days out from delivering. She may still require medical care for perinatal mood disorders, breast issues like thrush and mastitis, diabetes, and the consequences of traumatic births, like severe vaginal tearing.

Cutting off Medicaid when her baby is only 2 months old makes mom and baby vulnerable, and the Helping Moms Act could protect families from dire consequences.

The United States has the highest rate of maternal deaths in the developed world, and according to the CDC, "about 700 women die each year in the United States as a result of pregnancy or delivery complications." This is not okay, and while H.R. 4996 is not yet signed into law this bill could help change this. It could help address the racial disparities that see so many Black mothers and Native American mothers dying from preventable causes in the first year of motherhood.

A report from nine American maternal mortality review committees found that there were three leading causes of death that occurred between 43 days and one year postpartum: cardiomyopathy (32.4%), mental health conditions (16.2%), and embolism (10.8%) and multiple state maternal mortality review committees have recommended extending Medicaid coverage to one year postpartum in order to prevent these deaths.

Basically, making sure that moms have have continuous access to health care the year after a birth means doctors can spot issues with things like depression, heart disease and high blood pressure at regular check-ups and treat these conditions before they become fatal.

The Helping Moms Act is a step forward in the fight for maternal health and it proves that maternal health is truly a bipartisan issue. Republicans and Democrats alike recognize the value in providing support for mothers during the postpartum period.

The Helping MOMS Act was was introduced by Democratic Congresswoman Robin Kelly of Illinois, chair of the Congressional Black Caucus Health Braintrust. It was co-lead by Texas Republican Michael Burgess (who is also a medical doctor), as well as Georgia Republican Buddy Carter, Washington Republicans Jaime Herrera Beutler and Cathy McMorris Rodgers and Ayanna Pressley from Massachusettes and Lauren Underwood of Illinois (both Democrats).

"Incentivizing postpartum Medicaid expansion is a critical first step in preventing maternal deaths by ensuring new moms can see their doctor. I'm proud that my colleagues, on both sides of the aisle, came together to put an end to the sad reality of American moms dying while growing their families," said Kelly. "We can't allow the perfect to be the enemy of the good. This is a good, bipartisan first step, but it must be the first of many."

It doesn't matter what your political stripes, reducing America's maternal mortality stats should be a priority.

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Whether you're having a low-key Friendsgiving with your closest friends or prepping to host your first big Thanksgiving dinner with both families, figuring out all of the menu details can be the most overwhelming step. How much should I cook? What ingredients do I need? How does one actually cook a turkey this big?

But, don't worry, mama—HelloFresh is lending a helping hand this year with their Thanksgiving box in collaboration with Jessica Alba. Because you already have enough on your plate (and we're not talking stuffing).


Here are the details. You can choose from two Thanksgiving boxes: Turkey ($152) or beef tenderloin ($132). The turkey box serves 8-10 people while the beef one will serve 4-6 and both are $6.99 to ship. We got to try both and they're equally delicious so you can't go wrong with either one, but the turkey does require a 4-day thaw period so keep that in mind. And if you're wondering what the sides are, here's a sneak peek:

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  • Garlic mashed potatoes
  • Green bean casserole with crispy onions
  • Ciabatta stuffing with chick sausage and cranberries
  • Cranberry sauce with orange, ginger and cinnamon
  • Apple ginger crisp with cinnamon pecan crumble

While someone still has to do the actual cooking, it's designed to take the stress out of Thanksgiving dinner so you can focus on spending time with your loved ones (or watching Hallmark Christmas movies). You don't have to worry about grocery shopping, portion sizes, recipe curation or forgetting that essential thing you needed to make the meal perfect. Everything is super simple to make from start to finish—it even comes with a cooking timeline.

Orders are open through November 21 and can be delivered anytime through November 24. Even better? You don't need a subscription to order.


ORDER A BOX

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My mother's death propelled me to start the process of becoming a parent as a 43-year-old single woman. As my connection to her remained strong in spirit after her death, I was ready to experience the same bond with my own child. I began the journey with Intra Uterine Insemination (IUI), and after three failed attempts at getting pregnant, I decided to adopt.

The adoption process is a lengthy and humbling one—one that includes fingerprints, background checks, references, classes, doing a profile of yourself and your life that birth parents eventually use to choose adoptive families.

After my application was approved, a young couple chose me just a month later. I couldn't believe my fortune. But I had to get to work and prepare the house for my baby's arrival. I bought the best of everything—bassinets, clothes, diapers, car seats… the list goes on. I told close friends and family that it was finally happening.

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But all of this was in vain. The day I was supposed to pick my daughter up, I learned that the birth parents had changed their minds. They no longer wanted to give their daughter up for adoption. As time passed, it was difficult to endure no interest from potential parents but the faith in believing what is meant to be continued. To increase my potential, I enrolled with a second adoption agency.

A few months later, as I was getting ready to try IVF for the first time, I received a phone call to let me know that a woman had selected me to adopt her child. So I opted out of IVF and found myself in a hospital delivery room with the birth mother, assisting her in the delivery of MY child. It was a boy! I was so thrilled, and he was just adorable.

After six years of losses and disappointments, I was able to bring him home and awaited the final word that the mother and father have given the needed consent. I was getting ready to watch the Super Bowl with him dressed in football gear, I got a phone call.

Once again, the adoption agency informed me that the birth mother had changed her mind. That evening, I had to return the baby to his birth mom. I was heartbroken, and my hopes were shattered.

What now? Going back to IVF meant starting from scratch, and that would take a minimum of six months before being able to really start getting pregnant. I was 49 years old, and the clock was ticking. I really wanted to be a mom by the age of 50.

I was in Chicago, recovering from a collapsed lung, when I received yet another phone call from the adoption agency. An expecting mom had chosen me and had already signed over all of her rights. This little girl was mine. For real, this time. But I had to get to Southern New Jersey by Thursday to pick her up from the hospital.

After negotiating with my doctor to give me the green light to leave while recovering from my condition, I hopped on a train, and 22 hours later, I arrived to New York City in a massive snow storm. I took longer than expected to get to her, but after navigating the icy roads of New Jersey, I met my daughter!

She is now 2 years old, and she has changed my life in ways that just can't be fully described. What I can say is that I now understand my mother's love even more and her devotion to me and my siblings, and as I am sharing the same with my daughter, my bond to my mother keeps on growing.

Becoming a mom at 49 was never what I had envisioned. But whether you are trying to conceive or have decided to adopt a child, the road to becoming a parent is rarely easy. I know that inner strength and believing in what was meant to be kept me moving forward.

Life
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