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Pregnant? Sleep better with the following tips

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When you are pregnant, good sleep can be hard to find due to several reasons. For example, due to your growing baby bump, it may be hard to find a good sleeping position. As your pregnancy progresses, you may find that you are making more trips to the bathroom and this disrupts your sleeping patterns.

Fortunately, there are a few tips that you can use to ensure you get some good quality sleep during pregnancy.

Sleeping position

Try to sleep on your side with your knees bent from early in your pregnancy. As the bump grows bigger, you will find that this is the most comfortable position to sleep in. Invest in pillows to maximise comfort. You can have one pillow supporting your legs and another between your legs.

Jamie Grill/ Getty’s Images

Pillows have also been known to ease heartburn which is common during pregnancy. However, before you get a pillow, get a doctor’s advice on the best type of pillow to buy.

Eating habits

Ensure that you do not take a heavy meal in the hours leading to bedtime or taking excess fluids. The former may cause indigestion or heartburn while the latter will increase your bathroom trips when you could be sleeping.

READ ALSO: 10 essentials for your baby’s bedroom

Get a bed time routine

Having a nighttime routine is part of proper sleep hygiene. Much as you may be tired or sleepy, it is important to keep a consistent routine. This allows your body to anticipate sleep and prepare for a good rest. Your routine could include meditation, reading a book or saying a prayer before bed. Ensure that you do not exercise before bed, otherwise you will take longer to fall asleep.

Sample bed time routine. Image/ Pinterest

Diet and nutrition

Some foods or drinks can disrupt your sleep natural sleep cycle and make it harder for you to fall asleep. Such include caffeinated drinks and dark chocolate. Sometimes pregnancy cravings make it harder to avoid such foods or drinks but the struggle you go through is worth it and your body will thank you.

Move around

While exercise is not recommended before bedtime, this is not a reason for you to be a couch potato for the rest of the day. Unless you have a complicated pregnancy and the doctor has recommended bed rest, try and be as active as you can. When you are active, your circulation improves. Moreover, active people tend to sleep better at night.

Image/ baby center

Relax

If you are too anxious that you will not get enough sleep in the hours before going to bed, you will not sleep enough. Try to go to bed with a clear mind and don’t fret too much about the difficulties you are experiencing. You could try breathing exercises, Yoga or meditation to relax your mind.

Avoid smoking

Smoking is not only harmful to your baby but can also prevent you from getting quality sleep due to the nicotine contained in tobacco.

Exercises you can do at home to induce labour
Exercise, body positioning and movement, in general, has been known to relax muscles that are important during delivery. Exercise also helps bring the baby to the correct position for delivery.

Cut down your screentime

During pregnancy, there is an urge to know everything you can as you prepare to welcome your little one and what better way to learn than surfing the internet. Even so, learn to put away your gadgets a few hours before bedtime as these heighten brain activity and prevent you from relaxing. In the same breath, you do not want to be catching up on the latest episode of favourite TV show just before bed.

Remember

While the above tips can help improve the quality of your sleep, sometimes you may still be having difficulties sleeping after using them. In such instances, avoid the temptation of getting over-the-counter sleeping pills as they may be harmful to your baby. Instead, speak to your doctor and get professional advice.

This September, Parents magazine brings you an exciting new issue!
We catch up with Ben Kitili and his wife, Amina Mude as they tell us about their love story and interreligious marriage; as you get to know how they are navigating the intersection of social media and the limelight in a candid account.

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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