Natural Ways to Sleep Better During Pregnancy: A Holistic Guide for Mamas-to-Be

Let’s be real—pregnancy can make sleep feel like a distant dream. Between aches, baby kicks, hormonal shifts, and an overactive mind, insomnia becomes an unwelcome visitor for many expecting mothers. As a holistic nurse midwife, I often hear, “I’m tired but I just can’t sleep!”

The good news? You’re not alone—and there are safe, natural ways to support restful sleep during pregnancy. Let’s dive into gentle strategies to help your body relax, your mind slow down, and your whole being settle into deep, restorative rest.

💭 First, Don’t Panic If You're Awake at 3 AM

If you’re managing to function during the day, your body might be getting enough rest even if your sleep feels broken. But if you're feeling exhausted, burnt out, anxious, or moody, it may be time to make sleep a higher priority—right up there with eating well and moving your body.

Pro Tip: If insomnia was a struggle before pregnancy, check in with a holistic or integrative provider to rule out deeper causes like thyroid imbalance, anxiety, or chronic stress.

🌿 Natural Insomnia Prevention: Start with the Basics

Here’s what to avoid 4–5 hours before bed to help you wind down easier:

🚫 Caffeine (coffee, tea, chocolate, soda)
🚫 Heavy meals or processed foods
🚫 Excess fluids (to avoid 3 am bathroom breaks)
🚫 Emotional or intense conversations
🚫 Scrolling social media or news
🚫 Blue light (from screens)
🚫 Vigorous workouts

Instead, opt for calming routines, gentle stretching, and a light snack that balances blood sugar—think gluten-free oatmeal with nut milk, or apple with nut butter.

🛏️ Honor Your Sleep Rhythms

Your body has a natural clock, so give it the rhythm it craves:

• 🕙 Aim to go to bed around the same time each night (ideally before 11pm)

• 🌞 Get sunlight during the day—especially morning light

• 🌚 Keep evenings dim—use amber lights, candles, or salt lamps

• ❄️ Sleep in a cool room (mid-60s°F is ideal)

• 📵 Keep phones and computers out of your bedroom (seriously!)

Need to break up with your phone at bedtime? Check out “How to Break Up With Your Phone” by Catherine Price—your nervous system will thank you.

🧘‍♀️ Make Evenings Sacred: Your Wind-Down Routine

Design a nighttime ritual that feels like a warm hug:

🛁 Soak in an Epsom salt bath with lavender or chamomile oil
📖 Read something soothing—not thrilling
🧘‍♀️ Try 5–15 minutes of Yin or restorative yoga
💨 Do calming breathwork (more on that below)
🎧 Listen to relaxing music or use sleep meditation apps. 🌬️ Breathe Your Way to Better Sleep

When stress is high and your mind is racing, your breath is your superpower. Try these simple exercises:

🌸 Deep Belly Breathing

• Inhale for 4 counts

• Exhale for 4 counts

• Repeat 8 times
  Want more calm? Extend your exhale—inhale for 4, exhale for 6.

🔲 Box Breathing

• Inhale 3

• Hold 6

• Exhale 6

• Hold 3
  Repeat for 5–10 minutes

💨 Forced Exhalation

• Breathe out completely

• Let breath naturally come in

• Repeat for a few minutes

These practices calm your nervous system and help your body switch from “fight or flight” to “rest and digest.”

🪷 Stress Reduction = Sleep Support

Stress and pregnancy go hand in hand—but you don’t have to stay stuck in high gear. Here's how to find your inner calm:

✨ Set boundaries and say “no” when needed
✨ Ask for help (yes, really!)
✨ Take “healing intervals”—short breaks to do nothing
✨ Practice mindfulness, meditation, or yoga - (especially Yin, prenatal, gentle and restorative)
✨ Surround yourself with people and environments that feel safe and soothing

☕ Bedtime Teas & Natural Remedies

Try these gentle, nourishing herbal teas to sip in the evening - many are available in my online holistic apothecary.:

Evening Sleepy Tea Blend

• Chamomile

• Lemon Balm

• Lavender

Steep 1 tsp of each herb in hot water, cover for 15–20 minutes, strain and enjoy. Sweeten with a little honey or lemon if you like.

Magnesium & Calcium

• Take 500–1000 mg magnesium (Natural Calm is a great option)

• Pair with 500–1000 mg calcium if needed

Herbal Support (after first trimester):

• Passionflower – for anxiety-related insomnia

• Chamomile tincture – gentle and safe

• Skullcap, Lemon Balm, or Motherwort – calming nervines

• CBD (from pure hemp oil) – gentle calming (talk to your provider first)

Need more targeted support? Look into flower essences like White Chestnut for racing thoughts, or consult a homeopath or naturopath for customized guidance.

🛌 Sleep Hygiene 101

Let’s set the stage for sleep success:

• Keep your bedroom cool, dark, quiet, and device-free

• Try blackout curtains, an eye mask, or white noise

• Use a supportive pregnancy pillow and comfy bedding

• Avoid work, bills, or screens in bed

• Get a real alarm clock (not your phone!)

🌿 Natural Supplements (Use With Care)

Here are some options to explore—always check with your provider before adding supplements and herbs during pregnancy:

• Fresh milky oat tops tincture – supports the nervous system over time

• Collagen powder (grass-fed gelatin) – mix into evening oatmeal

• Valerian root, St. John’s Wort, Lemon Balm – occasional use only

• Melatonin – best for travel or shift work (not everyday use)

💤 When You Just. Can’t. Sleep.

It happens. When you’re lying awake, try:

✔️ Reverse psychology: Tell yourself to stay awake—ironically, it can help you fall asleep.
✔️ Get up and do something low-key: fold laundry, read, or listen to soft music.
✔️ Write down worries and make a plan for the morning.
✔️ Don’t fight it—rest is still valuable, even if you’re not fully asleep.

Final Thoughts

Pregnancy is a time of great transformation, and your sleep patterns will shift. That doesn’t mean you’re powerless! With simple, consistent habits, a few calming herbs, and a whole lot of self-kindness, you can get the rest your body needs.

Let sleep be your sacred time. You’re not just nourishing your growing baby—you’re replenishing yourself.

If you need more personal guidance, schedule an online video call or a breathwork session with me.

💛 Wishing you deep rest, sweet dreams, and a peaceful journey into motherhood.

Check out my Natural Birth Secrets book 2nd edition as your reference for more information on holistic modalities for all common discomforts and ailments on your entire journey to having a baby - from preconception, through pregnancy and postpartum, as well as breastfeeding and newborn care.

Photo by Megan Hancock Photography

Let Me Help You Create The Happiest Birth Experience Of Your Life...

Whether you're a first time or experienced momma,

Or a midwife, doula, or birth professional guiding mommas..

Regardless if you are planning a birth at home, a hospital, a birth center or need a cesarean section, or if you are taking another childbirth education class…

You Really Can Create The Delivery Of Your Dreams.

And have a blissful birth wherever you are.

More Precious Than A Wedding...A Birth Should Be A Celebration!

Let me show you how to…

• Understand the sensations of your body and connect your intuition with how your body is communicating and leading you towards what to do during labor

• Tap into your inner calm to deeply relax yourself,letting go of busy, stressful and fearful thoughts on demand for the health of baby

• Speak your truth from your heart in a way that deepens your relationships, sets clear boundaries, and has people listen to you and support you before, during and after pregnancy

• Trust yourself, connect with your body wisdom andcommunicate with baby in belly

• Connect with natural time and sync your body and mind up with your unique biological clock for ease from pregnancy to postpartum

• Reprogram negative patterns, stories, and beliefs that undermine your confidence, strength and self trust so you can rock your birth

Physicians and midwives around the world recommend my teachings to their pregnant clients and many Doulas across the country learn the secrets of blissful birthing from me to supplement their Doula Training & Certification process!

To learn more, visit:  LOVE YOUR BIRTH Online Childbirth Course!

It is based on my years of experience, as a midwife and yoga teacher, helping thousands of women tap into their calm and live and birth from a place of grounded relaxation and joy. 

HOME POSTPARTUM CARE: LETS TALK BREASTFEEDING

POSTPARTUM CARE AT HOME: YOUR BREASTFEEDING GUIDE

Congratulations to you and your family on the birth of your baby! You did it!! You are a rockstar, superhero, however and wherever you birthed. Now it is time for some postpartum care. But through it all, do what you can to go with the flow. Tune into your body and your baby’s natural rhythms. Embrace it all as a normal healthy phase of your life as a new mama, shared with mamas around the world since the beginning of time. Try to have fun with it and keep your sense of humor. 

Welcome to the postpartum period, the fourth trimester, a period of healing and adjustment, of getting to know and comfort your baby, and mastering breastfeeding. All your baby needs now is love and breast milk. If you are unable or choose not to breastfeed, consider feeding baby pumped breast milk, or donor breast milk from registered milk banks. Breast milk is the ideal food for your baby, although organic goat milk formula is most similar to human milk and you can discuss best alternative options with your pediatrician. 

The rest will follow naturally, as you learn on the job, take guidance from wise experienced others, and let Baby be your teacher. As in pregnancy and birth, trust your instincts and your heart. But, do not hesitate to ask for help and support as needed. Hopefully you prepared in your pregnancy so that you are well supported during this sensitive time, as it has always taken a village to raise a baby as well as new parents. A postpartum doula is a must if you do not have family and friends to help you. 

Below are some helpful hints to make the next few weeks of breastfeeding easier and more comfortable, so you are more able to heal, enjoy and reflect upon your extraordinary new miracle. The most important advice is to slow down, stay in the moment, try to resist the temptation to do, do, do...and just be, be, be. Trust that you will heal and get into your breastfeeding routine, as you are perfectly designed to do, given the proper care and support.  Do not hesitate to reach out to an IBCLC lactation consultant sooner rather than later if there are breastfeeding issues beyond what your midwife or doula can help you with.

Nutrition for Postpartum Care & Breastfeeding

Maintain at least the same healthy nutrition as you did in pregnancy, especially now for recovery after birth, and during breastfeeding. This will help you to make good quality milk, and nourish your baby as well as yourself. Make sure to eat at least three whole food varied healthy meals and snacks, and even a little bit more than you would normally consume. And keep well hydrated with at least 64 ounces of water daily. 

Traditional foods for the early postpartum weeks across cultures typically include soups and stews with a lot of vegetables, including the starchy ones like sweet potatoes and winter squash, stew meat or chicken, and whole grains like barley and oats. Also, do eat plenty of eggs, seasonal fruits and vegetables. Much nourishment can be added to fruit/veggie smoothies, soufflés, whole grain hot cereals, and breads/muffins like zucchini-apple, banana-date or carrot-raisin, enhanced with almond flour or chopped nuts and seeds, nut milk, and eggs. 

Herbs and Supplements

Make sure to supplement your diet as in pregnancy, with herbs, vitamins, minerals, omega threes and probiotics to complete nourishment not supplied by diet alone. This will aid in your recovery and help supply all of your and your baby’s nutritional needs. Do increase iron foods and take an herbal iron, especially if you were anemic in pregnancy, have low iron stores, lost a lot of blood at birth, gave birth by cesarean, and/or are still anemic. 

Do continue your nourishing pregnancy herbal infusion to your diet but add alfalfa and red clover. You can have a support person make this by:

1. Blending a handful of dried Nettle leaf, a handful of dried Red Raspberry leaf, a pinch of Alfalfa, large pinch of Red Clover, and several Rose Hips. 

2. Add a pinch of Comfrey to help with healing. (optional) 

3. Brew in a mason quart glass canning jar of boiling water 1-4 hours. The longer the brew, the stronger the taste and effect.

4. Strain, and drink plain or lightly sweetened with Rose Hip infused honey and/or a splash of fresh squeezed lemon or lime juice.

5. Enjoy hot or cold, up to 4 cups per day.

 You can make it in larger quantities and store in the fridge.

There are some nice herbal breastfeeding teas like those made by Earth Mama Organics and Traditional Medicinals. Use two bags per cup of tea to get the benefits. You can have your special someone make your own delicious, nourishing combination of herbs that helps with breastfeeding and enhances the nutritional content of your breast milk: 

1. Mix a handful each of dried Chamomile blossoms, Catnip and Blessed Thistle, a pinch each of Fennel seeds and Fenugreek powder or seeds, and a few dried Lavender flowers.

2. Put 1 tablespoon of the mix in a cup, fill with boiling water, and steep for 10-15 minutes.

3. Strain in the glass mason jar, and drink plain or lightly sweetened with Rose Hip infused honey, and a dash of anise. 

4. Drink 1-3 cups daily.

Although it is a challenge postpartum, it is so important to avoid fatigue by making sure you are getting extra needed sleep by going to bed earlier, sleeping later, or taking naps when baby naps. A few hours of broken sleep each night is never enough to prevent that feeling of exhaustion and overwhelm from sleep deprivation. When sleeping, lay down on a firm supportive mattress, on top of a bed board if needed. Some women find the floor or a futon helpful. A MUST is to use an excellent full body pregnancy pillow for additional support.  

An excellent pregnancy pillow is not only most supportive, they are also ergonomic and deliciously comfortable for safe sleep. Mamas say they make them feel like they are literally sleeping in a cloud each night. And they love that pregnancy pillows still helps them postpartum to find a comfortable position to rest, sleep and even breastfeed.

My favorite pregnancy pillows are full body U shaped all in one pillow, with an attached pillow for between your legs or to wrap your legs around. They are designed to cradle your head, back, belly, hips, and legs in optimal alignment. No more tossing and turning, pulling or straining. pregnancy body pillow adapts to your body’s pressure points, promoting blood circulation, reducing back pain and hip strain while maintaining natural spinal alignment for deeper, restorative sleep. It releases your body pressure, effectively relieves back and hip pain as well as leg swelling so you can sleep more deeply all night long. Full body pregnancy pillows are designed to replace the need of multiple bed pillows. It hugs your entire body and conforms to both sides, perfectly support the head, shoulders, the entire back, belly, sides, legs - even the knees, feet, pelvis and hips.

If you can not fall asleep, practice the corpse pose or yoga’s most important savasana experience, or simply lye down in a quiet space for at least a half an hour just focusing on breathing in and breathing out, keeping your focus on your breath or between your inner eyebrows, while literally melting your muscles and releasing any tension in your body scan with each exhalation. Even 20 minutes of this is like a 2 hour power nap for the body.

This is also supportive postpartum and can be used as a nursing pillow to assist in finding comfortable alternating and varied positions for breastfeeding that also support your back, neck and shoulders.

Breastfeeding

Note ways to prepare for breastfeeding and common myths to be busted, as well as  5 essential tips to get the breastfeeding going.

Your newborn baby’s stomach is tiny, like the size of a cherry the first few days, a small apricot at one week, and a large egg at one month of age. Only tiny amounts of milk are tolerated initially. Expect your baby to drink about 1-1 ½ tsp per feed on the first day, 1½-2 ounces by one week, and 2 ½-5 ounces per feed by one month of age. This is just what you have to give. 

The liquid gold colostrum that your breast produces makes no more than a few teaspoons per feed, but when your full breast milk comes in, you will have more than enough to accommodate. Often women have a misconception that they do not have enough milk when they have exactly what baby needs, and they get into a tension and supplemental feeding cycle that actually does decrease supply. 

If you had labor or birth complications, needed epidural or spinal anesthesia, baby was birthed by cesarean or had to be in the intensive care, establishing breastfeeding can be more challenging at first but you can do it. Get help by a certified lactation consultant (IBCLC) as soon as possible if there is any difficulty. Baby-friendly hospitals should all have them on staff, or you can ask your midwife, pediatrician or local La Leche leader for recommendations. If you need additional guidance to boost low milk supply first follow these steps. All you may need to do is keep nice and calm with baby skin to skin and nurse more frequently, avoid formula and glucose water, and do not use pacifiers until your breastfeeding is well established. 

You can increase emptying if needed, which boosts your supply, by using a double electric breast portable Willow pump every 2-2½ hours for 15-20 minutes, but know that a healthy baby is the best breast pump. If you do pump, freeze the milk for later use, like when you need to go out or want a break from a nightly feed. Take herbal combinations like More Milk Special Blend, drink non alcoholic beer or Hops tea and several cups Sesame milk daily. You may need to add increased amounts of the individual herbs like Goats Rue, Blessed Thistle and Fenugreek, 2-3 capsules each up to 3 times per day, or add the tincture of More Milk Special Blend, 2 ml 4 times per day to increase your supply. 

Treating Breast Engorgement

Your breasts will begin filling with milk and can become engorged by the third or fourth postpartum day whether or not you are breastfeeding. Initially, you may notice that your breasts become larger, fuller, heavy, lumpy, slightly tender and warm. They may leak milk and you may notice a short-lived low grade fever. The skin of the breasts may be pulled tight and become shiny, hard, painful and throbbing, and the baby might be less able to grasp the nipple.  

Suggestions to minimize discomfort with breastfeeding include:

• Practice early, frequent breastfeeding (on demand or every 1½-3 hours) without supplemental bottles for at least the first month. The breasts will learn to replace only what baby takes. (This is a good reason not to pump significantly in addition to nursing initially, as breasts will replace that too). Allow the milk to run freely into a bottle from one breast as the baby nurses on the other side. The bottled milk can be frozen for a later nighttime feed your partner can give Baby to give you some needed sleep once engorgement resolves.

• If Baby is having a hard time latching, try manually hand expressing a small amount of milk before nursing. You can also do so afterwards if still uncomfortably full after each feeding.

• Rub Arnica oil gently over breasts, except nipples, then apply a comfortably hot washcloth/compress or stand under a warm shower 5-10 minutes before nursing.

• Gently massage breasts downward while nursing using Arnica massage oil or lotion.

• If you are uncomfortable between feedings, you can let comfortably hot shower water run over your breasts and massage them downwards using a fine tooth comb dipped in soap, or gently hand express just a small amount, or soak your breasts into a sink full of comfortably hot water. If engorgement is severe add 1-2 ounces of Marshmallow root tincture to the water. 

• For severe engorgement, apply cold packs just during the short term period of extreme discomfort. Ideally, make these by defrosting frozen cabbage leaves rolled over with a rolling pin.

• Apply cold compresses of Comfrey (soak washcloths with the tincture and store in the fridge). You can try comfortably hot Comfrey compresses and add Parsley tincture.

• If you are not nursing and need help drying up your breastmilk, drink lots of Sage tea and do not pump. 

Report any areas of increased heat, redness, swelling and severe pain; fever over 100.4 after the first few days; and chills, headache and generalized aches like you have the flu.  

Sore Nipples

Your nipples may be tender or downright sore during the first week or so of getting accustomed to breastfeeding your baby, whether you are a first time mom or have nursed successfully before. You may also feel some pain, usually lasting no longer than one minute, each time the baby latches onto the breast in these early weeks, which lessens as baby nurses. If your baby is improperly sucking, or incorrectly positioned, your nipples can become very sore and the pain is intense the entire feed.

Suggestions to minimize nipple soreness are:

• Remember this pain is temporary as your nipples adjust to normal healthy breastfeeding, and use your tools from labor and breathwork to breathe and relax into the sensations rather than to fight them. This actually helps tremendously.

• Have an experienced person observe for proper positioning, latch and sucking during breastfeeding from the beginning, especially if you have severe nipple pain during the entire feed and your nipples are very sore.

• Release the baby’s suction with your finger before removing the nipple from the baby’s mouth anytime you need to stop the sucking, especially when the latch is shallow.

• Soak nipples in a cup of 0.9% physiologic saline solution, then expose breasts to fresh air 20 minutes after each feeding, ideally in the sun, in front of a 60 watt light bulb, or a blow dryer. Yes, spend some time topless.

• Apply some breast milk to the nipple.

• Avoid synthetic breast creams and nipple shields.

• If mild, massage plain organic Cocoa Butter, Almond oil or Vitamin E onto the nipples after each feeding. If without relief, apply homeopathic calendula cream or herbal salve made with Calendula, Marshmallow,  Aloe Vera, and Chamomile, or Lanolin designed for sore nipples after each feed and gently remove any residue before nursing. Apply pure Aloe Vera gel to the cracks and cuts, as well as Comfrey, but wipe off before nursing so baby does not ingest it. Try several formulas and see what feels best for you.

• Nurse more frequently for shorter periods of time.

• Alternate positions of nursing each feeding to vary pressure points on the nipple.

• Initiate nursing on the least sore side. You can nurse only one breast a day to allow the other to heal, pumping the sore breast to relieve engorgement during each nursing session. Then nurse the alternate breast the next day (pumping the other), and continue this until nipples have recovered.

• Take a daily bath or shower, washing nipples with water only (no soap).

• Wear all cotton bras, avoid tight bras, and minimize the use of breast pads. If breast pads are occasionally needed, use organic bamboo or cotton washables or nontoxic disposable breast pads without plastic, changing when wet to keep nipples dry.

Report to your practitioner if your soreness lasts longer than a week or is getting worse, if your nipples are cracked and bleeding, or severe nipple pain persists during entire feed indicating a latch issue.

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Need more help from me?

Check out my online Love Your Birth comprehensive prep course for pregnancy through birth, postpartum and breastfeeding - an insider’s Guide to the joys and challenges of recovering from birth and getting the breastfeeding in these modern times created by a seasoned holistic nurse midwife who has seen everything! Learn simple tricks of the trade to make the journey to motherhood more holistically healthy and fulfilling.
You will have direct access to me through the Love Your Birth course Guides if you bundle with a coaching call with me and I can help you:

• Help yourself breastfeed healthfully and successfully

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• Answer questions and make informed decisions

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If you need more personal guidance, schedule a consultation with me.

My Natural Birth Secrets book 2nd edition has helpful tips as well, and is an excellent resource in adjunct to the Guide.

Busting Two Common Hospital Birth Myths

“Thankfully you were in the hospital!”

Unless you are well prepared, have an advocate, and are going to a provider and setting that supports natural physiologic birth, the following are unfortunately the common scenarios. A healthy pregnant mama gets admitted to the hospital in labor, put on the continuous fetal monitor, given an IV, told she can’t eat or drink, put in bed, labor stalled, she was then given Pitocin to augment her contractions which caused fetal distress, resulting in an emergency cesarean. And they tell you, thankfully you were in the hospital. We need to send love to all who still face this prevalent “we saved your baby” after the cascade interventions that proceeded it, that often caused it all.

Another common scenario is a mama is told her baby has macrosomia - is too big (well above 9 pounds for example) and they schedule an induction, which has all the above interventions and their risks, including not creating the necessary ingredients for her to succeed in progressing to have a natural, let alone vaginal birth, and she is told she needs a cesarean for a failed induction; or they just jump to cesarean without a “trial of labor” and baby weighs up to several pounds less than the estimated weight, indicating the induction or cesarean was not even necessary in the first place.

I’ve posted often about each one of these interventions and how they are not evidence based. No animal could labor well with any one of them, so how could a human being? Each one in their own right increases risk and may lead to this cascade of interventions, stress and rescue when nothing wasn’t broken to begin with. Whether you’re planning a birth at home or birth center to avoid this scenario in the first place, or hospital, especially if it’s your first time giving birth vaginally, your excellent preparation is key. Set yourself up for success with my online Guides to Pregnancy, Birth & Postpartum. And in adjunct my Natural Birth Secrets book 2nd edition.

“We just want a healthy mom and baby.”

Heathy to medical providers and hospitals means a mom and baby who are alive without any serious unstable conditions that need immediate or ongoing attention. They are not often concerned with long term effects of their treatment - even medical ones like the disruption of the microbiome from antibiotics - especially concerning when overused and unnecessary, or the short and long term harmful impact of early cord clamping. They are not concerned with the traumatic impact of their type of treatment on mother or baby. Over 45% of mamas in US experience birth trauma - PTSD from their birth experience and how they were treated. I discuss this in depth for mom and babies in my Natural Birth Secrets book 2nd edition.

If this is your only goal YOU are selling yourself short. A live mother and baby without obvious concerning physical complications is baseline, but what about the bigger and long term picture of real health of your mind, body, heart & spirit, the health of your family? What about your experience - is it deeply positive, respectful, empowering, beautiful, sacred, personal, one you will love and treasure forever even if challenging? Do you feel heard, respected, supported? Do you feel safe, comfortable, free to labor as you want? Do you get full informed consent and your decisions and choices honored? Was your partner involved in a meaningful way? This is the most important day of your life - let it be fully and truly healthy and absolutely glorious. Make this happen with my comprehensive online Love Your Birth prep course Guide to Pregnancy, Birth and Postpartum. And compliment it with my Natural Birth Secrets Birth second edition - where I go into both of these topics in more depth, along with the research, and the safety and better outcomes from homebirth with midwives in the healthy population.

I’ve taken everything I’ve learned, trained, and supported women locally for over 28 years in my private practice and I’ve poured all of my love, passion, knowledge, and experience into creating something truly special for you… my new and updated Pregnancy, Birth & Postpartum Guides. Same Beloved Content Plus Over 20 Added Bonus Videos! Buy Here Now!

They can be used via the mobile App or on your desktop! It’s the most up to date combination of Love Your Birth and Walk With Anne for Mamas online courses at a cheaper price! And they have an option for direct access to me for your questions and concerns!!

Whether you’re an experienced or new parent, there are hours of videos, workbooks, and PDFs to answer all of your questions. Everything is searchable, so you can just type or talk and it’ll bring you right to the exact moment in the video where I answer your question. It’ll blow your mind! If English is not your strongest language, you can even change the captions or even the audio to the language you prefer. You can get the Love Your Birth Prenatal, Birth & Postpartum - ALL of the guides for a limited-time offer of 50% off -> RIGHT HERE!

The key to a positive birth is feeling confident, strong, relaxed, and empowered during the entire process, regardless of the twists and turns it may take. I give my full heart and all I know in everything I do to support Mommas.

Eating, Drinking in Labor and IV

Not allowing food or drink in normal labor because of risk of rare aspiration in case you need general anesthesia isn’t evidence based care, but based on outdated hospital policy and is harmful. People in labor need and want to stay well nourished and hydrated if given the choice, instead of being then connected to an IV for at least the fluids. You are running your marathon in labor. The uterus like any muscle requires nutrients to meet its energy needs. According to research from sports medicine, it is well known that for example eating carbohydrates during exercise improves performance, reduces fatigue, and prevents ketosis. Power bars and nutrient dense snacks and hydrating fluids are given out to runners along their journey. No athlete or coach would advise performing while fasting.

When supported to labor normally and naturally, risk of emergency cesarean needing general anesthesia is very low in the healthy population. This policy of fasting before surgery began in the 1940s when general anesthesia was not as safe as today and dangerous aspiration of stomach contents was more common. These days anesthesia and airway management are much more sophisticated and improved, most cesareans don’t use general anesthetics, fasting in labor doesn't guarantee an empty stomach anyway and could lead to harmful acidic stomach juices if aspirated, and aspiration causing severe lung disease & death is extremely rare today in healthy people. Free standing birth centers and homebirth midwives do not have this no intake by mouth ’NPO’ policy.

But if you are healthy and birthing in the hospital, you can absolutely allow yourself the food and drink you need. It's your body, your birth and they don’t have authority over you. Best to discuss your preferences with your provider beforehand, in pregnancy, for if they don't support you, they may not support your other plans and you might want to change providers to those who practice evidence based care & are more in alignment with your philosophies. If you choose to stay with a provider and setting that does not allow food and drink, next option is to sneak it in, and ingest them in privacy (which might mean when you are in the bathroom).

Got to stay well nourished and hydrated in labor like running your marathon.

Best labor foods are basically - whatever you want that’s nourishing and easily tolerated! Mamas tend to prefer more bland foods but not always. But you do need lots of extra quality fuel in your tank for your journey. Some favorites include organic eggs, whole grain toast and dairy or nut butter, whole grain crackers and cheese, whole grain cereal or oatmeal and dairy or nut milk, maple syrup/honey, power and granola bars, nuts and dried fruit, trail mix, dark chocolate, frozen fruit bars, fruit that’s not messy to eat.

Best drinks include water, fruit juices, herbal tea with honey, bone or miso soup broth, coconut water, smoothies, organic Gatorade, homemade labor-aid - recipe in my Natural Birth Secrets book 2nd edition.

Many who labor in hospitals that don’t allow food and drink, need IV to prevent dehydration which can cause complications needing more interventions….unless you are sneaking enough food and drinking plenty orally. If you’re pregnancy and labor are healthy are proceeding naturally, IV fluids aren’t at all necessary and may cause harm. Even the American College of Obstetricians & Gynecologists, the American Society of Anesthesiologists and of course the World Health Organization all recommend encouraging oral fluids instead of IV.  Why is this not happening?  Routine IV can over hydrate and decrease newborn weight and blood sugar and cause maternal swelling - even in the breasts which impairs breastfeeding, can be uncomfortable, get inflamed, infiltrated or cause infection. IV restricts needed movement in labor, undermines mama’s confidence and sense of feeling empowered and healthy. I’ve posted before on the harmful practices of restricting needing nourishment and hydration. As long as you are keeping well hydrated by drinking, you can absolutely feel no qualms about declining that routine IV.

There is also no evidence to support the IV access called saline lock for low risk laboring mamas because in case of postpartum hemorrhage. The risk of that in this population is low, & needing treatment beyond natural remedies & medications without IV even lower. An excellent practitioner can start an IV in that rare emergency.

More details in my Online Guide to Pregnancy, Childbirth & Postpartum- sold separately or discounted bundle. I’ve taken everything I’ve learned, trained, and supported women locally for over 28 years in my private practice and I’ve poured all of my love, passion, knowledge, and experience into creating something truly special for you… my new and updated Love Your Birth Pregnancy, Birth & Postpartum Guides. Same Beloved Content Plus Over 20 Added Bonus Videos! Buy Here Now!

They can be used via the mobile App or on your desktop! It’s the most up to date combination of Love Your Birth and Walk With Anne for Mamas online courses at a cheaper price! And they have an option for direct access to me for your questions and concerns!!

Whether you’re an experienced or new parent, there are hours of videos, workbooks, and PDFs to answer all of your questions. Everything is searchable, so you can just type or talk and it’ll bring you right to the exact moment in the video where I answer your question. It’ll blow your mind! If English is not your strongest language, you can even change the captions or even the audio to the language you prefer. You can get the online comprehensive prep course Love Your Birth Prenatal, Birth & Postpartum Guides - ALL of the guides for a limited-time offer of 50% off -> RIGHT HERE!

The key to a positive birth is feeling confident, strong, relaxed, and empowered during the entire process, regardless of the twists and turns it may take. I give my full heart and all I know in everything I do to support Mommas.

Naturally Choosing and Determining Baby's Sex

To try to conceive a specific sex, there is a costly, invasive and controversial way of preimplantation genetic testing when doing in-vitro fertilization (IVF) or boy/girl sperm sorting with intrauterine insemination (IUI) - although not as full proof.

There is no research or science to back the effectiveness of other natural methods. The theory behind a few of them is that girl producing sperm move slower than boy producing sperm, but last longer. So, if you want a girl, try to have sex 2-3 days before ovulation, as they will still be in the fallopian tubes when egg is released. If you are trying for a boy, timing sex as close as possible to ovulation theoretically is more likely to work, as the boy carrying sperm swim faster to the egg but don’t last as long.

Another theory is based on biochemical cyclic changes in a woman’s body favoring girl or boy carrying sperm, leading to the opposite conclusion above. Having sex 2-3 days before ovulation is more likely to be. girl, 4-6 days before ovulation is more likely to be a boy, but this is confusing as male sperm are unlikely to survive that long.

There are people that swear by either of the two methods, claiming it worked for them consistently, but others got opposite results and again it’s not backed by the research. Same with sexual position - missionary for a girl baby, doggy style deeper penetration for a boy baby to help the faster swimming male sperm real their goal before the girl sperm. There is no harm in trying any of these natural methods, just no guarantees it will work.

When it comes to determining baby’s sex in pregnancy, contrary to popular thinking, sonograms can make mistakes and are not 100% accurate, possible north of 100% when done mid pregnancy, depending on the skill of the sonographer to identify the genitals of boys and girls, as is also effected by baby’s and the umbilical cord’s position. The noninvasive DNA blood test is way more accurate 98-99%, as it detects fetal blood cell chromosomes in maternal blood.

Then there is the magical surprise, not knowing as was done through history until the actual birth, when mama and her partner are encouraged to discover it for themselves. You do not need to go with the modern flow of knowing if you are carrying a boy of girl before birth and “gender“ or sex reveal parties.

I get a kick out of the old wive’s tales about detecting sex in pregnancy - some still currently practiced, like rate of fetal heart, how mama is carrying, what she senses within, and cravings. Some do swear by them, but they are myths, not reliable according to the science, research and literature.

There was actually a study based on mama’s intuition that showed it was correct about half of the time, the same accuracy as flipping a coin.

I knew an obstetrician who said he had some fun with this and made an “educated” guess, was able to detect boy or girl to mamas in his practice, but write the opposite sex in the chart. He was always “right” because either what he told mama was correct, or the opposite was in the chart, she must have been mistaken or heard him incorrectly. They always had a laugh. No reason not to have fun with this.

For more on fertility awareness to boost your chances of getting pregnant naturally, best preconception lifestyle practices read my Natural Birth Secrets book 2nd edition. It is doctor and midwife recommended guide for all stages of birth, from natural family planning and preconception, to pregnancy, birth, and postpartum. Whether birthing at home, hospital or in a birthing center - even if this is not your first baby - experience the unique approach on how to have a deeply positive, empowered, and joyful journey. Included are effective holistic and natural remedies for common issues.

Once you get pregnant, prepare for the birth of your dreams with my comprehensive holistic online Love Your Birth prep course Guide to Pregnancy, Birth and Postpartum. I’ve taken everything I’ve learned, trained, and supported women locally for over 28 years in my private practice and I’ve poured all of my love, passion, knowledge, and experience into creating something truly special for you… my new and updated Love Your Birth Pregnancy, Birth & Postpartum Guides. Same Beloved Content Plus Over 20 Added Bonus Videos! Buy Here Now!

They can be used via the mobile App or on your desktop! It’s the most up to date combination of Love Your Birth and Walk With Anne for Mamas online courses at a cheaper price! And they have an option for direct access to me for your questions and concerns!!

Whether you’re an experienced or new parent, there are hours of videos, workbooks, and PDFs to answer all of your questions. Everything is searchable, so you can just type or talk and it’ll bring you right to the exact moment in the video where I answer your question. It’ll blow your mind! If English is not your strongest language, you can even change the captions or even the audio to the language you prefer. You can get the Love Your Birth Prenatal, Birth & Postpartum Guides - ALL of the guides for a limited-time offer of 50% off -> RIGHT HERE!

The key to a positive birth is feeling confident, strong, relaxed, and empowered during the entire process, regardless of the twists and turns it may take. I give my full heart and all I know in everything I do to support Mommas.