Sleep talk....zzzzzz

Is the sound of your crying baby making you want to...well, cry like a baby? Well, you're not alone! A study of 1500 new Mums by the Murdoch Childrens Research Institute, found that nine out of 10 struggle with extreme tiredness and exhaustion for up to 18 months after birth.

Yup. It's not fun and sleep deprivation for new parents can lead to serious problems. Aside from the risk of anxiety and low moods, ongoing lack of sleep can lead to post natal depression. But enough of the stuff we already know. What the hell can we do about it? Well, the good news is, you can get more post baby zzzzs by improving your 'sleep hygiene.'

Here's some top tips to get you well under way to sleeping better, and feeling more in the land of the living again (it's time to banish your inner zombie).

1. Plan ahead. If you're pregnant, set some time on the weekends to pre-cook and freeze meals - better yet, organise some family and friends to help you out. The more you do now, the easier it will be when you're in that newborn zombie phase.
2. Find a routine. A tricky one as a baby's routine changes as they get older. But when you're in a pattern, try to stick to regular feeding times. If you find yourself falling asleep on the couch after putting the baby to bed - get to bed yourself! Sleeping in different places can play havoc on your bedtime routine.
3. Share the mother-load. If you can, pump your breast milk and take it in turn with your partner to feed the baby during the night.
4. Eat for sleep. This is HUGE! Cutting carbs is NOT the answer, 'cos as a new Mum, this is going to give you less energy instead of more. Drink plenty of water during the day (and while breastfeeding) and avoid heavy meals too close to bedtime.
5. Have an early workout. Exercise soothes stress and lowers your body's built-in thermostat which is what it needs to help you sleep! No late night cardio - exercise at least four hours before bedtime, otherwise your body temp will stay high and keep you awake!
6. Recharge. Newborns sleep abut 18-19 hours a day for two to three hours at a time. So it makes sense that when they sleep - so should you (yup, now IS the time to ignore the housework). You can recharge with 20-25 min naps during the day - and don't forget the serious relaxation time at least a couple of times a week.
7. Wake up call. Baby not sleeping? Call the Tresillian Helpline - they can help with a sleeping routine for your baby: 1800 637 357. And if you're still not getting enough sleep - get help! Speak to your GP or health care provider.

Happy zzzzzzzzzzzzzs

Baby bump fitness - does it matter?

So you've just found out you're about to become a Mum - congratulations!

You're probably thinking it's time to shelve your regular exercise workout - 'it might do more harm than good'. Or maybe you can't remember the last time you were in the gym. Now certainly isn't the time to start - right?

Not necessarily.

It seems that most women are sussed on the importance of healthy eating while pregnant. But more than half of us still don't see 'staying active' as very important, according to research by Queensland University of Technology published in the Australian and New Zealand Journal of Obstetrics and Gynaecology.

But pregnancy is an important time, says study author, Susie De Jersey, a senior dietitian at the Royal Brisbane and Women's Hospital.

"Gaining too much or not enough weight, eating a poor diet and being physically inactive can affect the health of both mums and their babies well into the future."

So how does a girl with a bump stay moving, safely, I hear you ask? We've answered some of the most common questions in our pregnancy Q&A.

Pregnancy is different for every woman and if you're experiencing medical complications as a result of your pregnancy, please make sure you contact your health care provider for further advice before you embark on your new-exercise-routine-for-two.

Turn the rainy day winter blues around

As Mums, we've all had those days.

It's a rainy morning and outside it's cold. dark. bleak. You feel like a zombie 'cos you've been up about three times feeding the baby during the night. Not to mention the trip the 4am episode when your toddler ran into your room screaming. (Sigh) night terrors again?

So perhaps today is not the best day to get outside, especially with the little ones. Sometimes the best thing you can do is try and get a little bit of shut-eye when the baby goes back down for a mid morning sleep. Even a 20 minute power nap can make a difference.

But if your bub or toddler (or both) won't sleep - give your energy level a boost with this sanity-saving rainy day workout that you can do at home with very little room and a couple of cans of soup (if you don't happen to have some free weights or dumbbells you can use).

Give it a try - at the very least, it's bound to entertain bub or Miss Two - and it may just be enough to give you that kick start that you need. Let me know how you go, and welcome any feedback you have.