hey there we know how important sleep is but  getting enough good sleep during pregnancy is  
hey there we know how important sleep is but  getting enough good sleep during pregnancy is  

often really challenging so if you are ready for  some practical tips on improving sleep then you  
often really challenging so if you are ready for  some practical tips on improving sleep then you  

are in the right place now in today's video i have  five actions that you can take tonight to improve  
are in the right place now in today's video i have  five actions that you can take tonight to improve  

your sleep and I'm excited that this video is  sponsored by a product that is actually designed  
your sleep and I'm excited that this video is  sponsored by a product that is actually designed  

to reduce one of the problems that I suffered  with when I was pregnant that made sleep really  
to reduce one of the problems that I suffered  with when I was pregnant that made sleep really  

challenging so more to come on that but let's jump  in and start crafting our bedtime routine yes we  
challenging so more to come on that but let's jump  in and start crafting our bedtime routine yes we  

are going to have an adult bedtime routine we  know it works for kids but these are for us there  
are going to have an adult bedtime routine we  know it works for kids but these are for us there  

are five actions they're going to work together to  form this routine to help you get better sleep and  
are five actions they're going to work together to  form this routine to help you get better sleep and  

get more sleep now the first action is one that  you might resist at first but i'm starting with it  
get more sleep now the first action is one that  you might resist at first but i'm starting with it  

because it's the most important and the one that's  most backed by research and that is set a bedtime  
because it's the most important and the one that's  most backed by research and that is set a bedtime  

this means committing to go to bed at the same  time every night now having a consistent sleep  
this means committing to go to bed at the same  time every night now having a consistent sleep  

schedule is gonna allow your body to adjust to  feeling tired at the same time every night now  
schedule is gonna allow your body to adjust to  feeling tired at the same time every night now  

this can lead to being able to fall asleep sleep  quicker and fall asleep easier but if you're  
this can lead to being able to fall asleep sleep  quicker and fall asleep easier but if you're  

someone who varies your sleep patterns a lot it's  going to take you a while to get the hang of this  
someone who varies your sleep patterns a lot it's  going to take you a while to get the hang of this  

and just like any new habit it can take some time  so give it some time research shows that keeping a  
and just like any new habit it can take some time  so give it some time research shows that keeping a  

bed and bedtime and a wake-up time as consistent  as possible can have some benefits for health and  
bed and bedtime and a wake-up time as consistent  as possible can have some benefits for health and  

what better time to work on our health than  in pregnancy okay moving on to number two  
what better time to work on our health than  in pregnancy okay moving on to number two  

and that is follow a list of what not to do  one hour before bedtime now sleep experts  
and that is follow a list of what not to do  one hour before bedtime now sleep experts  

have put together several lists of what not to  do before bedtime and i have checked these out  
have put together several lists of what not to  do before bedtime and i have checked these out  

I've consolidated these and pulled them into the  ones that really are related to pregnancy so that  
I've consolidated these and pulled them into the  ones that really are related to pregnancy so that  

one hour before bed is not a time to do things  like eat a heavy meal or drink a lot of water  
one hour before bed is not a time to do things  like eat a heavy meal or drink a lot of water  

watch like super exciting and engaging movies  or tv shows or the news also not a great time to  
watch like super exciting and engaging movies  or tv shows or the news also not a great time to  

do some heavy exercise it's not a great time to  use our phone we've all heard that put away the  
do some heavy exercise it's not a great time to  use our phone we've all heard that put away the  

phone put away electronics also it's not a great  time to have emotional conversations we don't  
phone put away electronics also it's not a great  time to have emotional conversations we don't  

need to get into those in-depth conversations  with our partner right one hour before bedtime  
need to get into those in-depth conversations  with our partner right one hour before bedtime  

and finally turn off the bright lights don't be in  bright lights one hour before bedtime on to number  
and finally turn off the bright lights don't be in  bright lights one hour before bedtime on to number  

three which is relaxing your body now raise your  hand if you have experienced middle of the night  
three which is relaxing your body now raise your  hand if you have experienced middle of the night  

restless legs or those dreadful muscle crampings  muscle calf cramps in the middle of the night  
restless legs or those dreadful muscle crampings  muscle calf cramps in the middle of the night  

i was totally tortured by these in all four  of my pregnancies these are common pregnancy  
i was totally tortured by these in all four  of my pregnancies these are common pregnancy  

symptoms and I have two suggestions for relaxing  your body before bedtime and setting yourself up  
symptoms and I have two suggestions for relaxing  your body before bedtime and setting yourself up  

for skipping these painful moments the first way  to relax your body is by taking a bath with epsom  
for skipping these painful moments the first way  to relax your body is by taking a bath with epsom  

salts you have a nice warm bath put a bunch  of epsom salts a good cup in there the epsom  
salts you have a nice warm bath put a bunch  of epsom salts a good cup in there the epsom  

salts break down into magnesium and salt and that  magnesium can help soothe our muscles there isn't  
salts break down into magnesium and salt and that  magnesium can help soothe our muscles there isn't  

a ton of research to prove this but even if it's  just a placebo effect that helps you get sleep  
a ton of research to prove this but even if it's  just a placebo effect that helps you get sleep  

then i think it's worth it the second way to relax  your body is with sleepy body lotion now today's  
then i think it's worth it the second way to relax  your body is with sleepy body lotion now today's  

video sponsor is eight sheep organics this is  the product that i wish i had when i was pregnant  
video sponsor is eight sheep organics this is  the product that i wish i had when i was pregnant  

but you don't even have to be pregnant to enjoy  it i've been testing it for the past week and  
but you don't even have to be pregnant to enjoy  it i've been testing it for the past week and  

i am loving it the 8 cheap organics company is  the type of company that i love supporting their  
i am loving it the 8 cheap organics company is  the type of company that i love supporting their  

products are handcrafted in small batches they are  100 organic and i can clearly read and identify  
products are handcrafted in small batches they are  100 organic and i can clearly read and identify  

all of the ingredients on the back of this jar  which is super comforting when you're pregnant  
all of the ingredients on the back of this jar  which is super comforting when you're pregnant  

i have a coupon code for you below and i'll put  on the screen my favorite scent is vanilla check  
i have a coupon code for you below and i'll put  on the screen my favorite scent is vanilla check  

it out and let me know in the comments if you have  okay now that we have relaxed our body let's talk  
it out and let me know in the comments if you have  okay now that we have relaxed our body let's talk  

about relaxing our mind which is number four  of our bedtime routine relaxing the mind means  
about relaxing our mind which is number four  of our bedtime routine relaxing the mind means  

calming your mind before bed and that  can be difficult but there are a few  
calming your mind before bed and that  can be difficult but there are a few  

super easy suggestions that i want to share with  you number one use a white noise machine research  
super easy suggestions that i want to share with  you number one use a white noise machine research  

clearly suggests that a white noise machine  can reduce the time it takes to fall asleep  
clearly suggests that a white noise machine  can reduce the time it takes to fall asleep  

by nearly forty percent white noise is likely  to be something that you're going to use with  
by nearly forty percent white noise is likely  to be something that you're going to use with  

your baby so if you already have a white noise  machine purchased for baby use it for yourself  
your baby so if you already have a white noise  machine purchased for baby use it for yourself  

now the other idea is listening to a story now  kids always love being read to before bed but  
now the other idea is listening to a story now  kids always love being read to before bed but  

turns out adults do too if you have a partner  that's willing to read to you that is awesome  
turns out adults do too if you have a partner  that's willing to read to you that is awesome  

if not you can consider listening to a book on  audible or using an app like expectable links all  
if not you can consider listening to a book on  audible or using an app like expectable links all  

down below they have lovely bedtime stories built  into that app and don't worry using your phone in  
down below they have lovely bedtime stories built  into that app and don't worry using your phone in  

this way does not violate the no electronics  rule because you're not gonna be looking at it  
this way does not violate the no electronics  rule because you're not gonna be looking at it  

you're gonna be listening to it it's gonna be  over on your bedside table so on to number five  
you're gonna be listening to it it's gonna be  over on your bedside table so on to number five  

number five is have a plan for the middle of the  night insomnia be ready for those times when you  
number five is have a plan for the middle of the  night insomnia be ready for those times when you  

wake up you have to go to the bathroom but you  have trouble falling back to sleep you don't  
wake up you have to go to the bathroom but you  have trouble falling back to sleep you don't  

want to engage your mind and have to think about  what to do to fall back to sleep you want to have  
want to engage your mind and have to think about  what to do to fall back to sleep you want to have  

a routine that's going to promote getting back to  sleep quickly i recommend avoiding that list of  
a routine that's going to promote getting back to  sleep quickly i recommend avoiding that list of  

six things yes that means avoid your phone and tv  what has been effective for my students includes  
six things yes that means avoid your phone and tv  what has been effective for my students includes  

walking around a bit like going into another  room maybe doing some very gentle stretching  
walking around a bit like going into another  room maybe doing some very gentle stretching  

reading a few pages from a book in a low light  and then getting back in bed so trust me here  
reading a few pages from a book in a low light  and then getting back in bed so trust me here  

if you have a plan and you stick to it your  body is going to thank you in the morning  
if you have a plan and you stick to it your  body is going to thank you in the morning  

now you are set to improve your sleep tonight  i would love to know below which one you  
now you are set to improve your sleep tonight  i would love to know below which one you  

definitely are going to try out i know your  next video that i want to share with you are  
definitely are going to try out i know your  next video that i want to share with you are  

five options about childbirth that you probably  don't know that you have definitely want to  
five options about childbirth that you probably  don't know that you have definitely want to  

check that out next right here and thank you to  eight sheep organics for sponsoring this video  
check that out next right here and thank you to  eight sheep organics for sponsoring this video  

don't miss the coupon code and the link below  this video and i'll see you guys next time bye
don't miss the coupon code and the link below  this video and i'll see you guys next time bye