Summer is finally here! For most women this means wearing your favourite bikini, laying out in the sun and spending hours developing a tan. For pregnant women its tempting to indulge in the same habits but its important to remember the effects pregnancy and the sun can have on your body.

Skin expert and leading product developer at Colore science, Patricia Boland, details why sun protection is essential during pregnancy. Outlining the risks surrounding lack of sun protection, she comments on how to prevent negative reactions to sunscreen and how to keep your baby safe.

So, why is it important for pregnant woman to wear SPF this summer? ‘Everybody is aware that too much time in the sun without protection can have consequences- the most common of which being sunburn. When your pregnant, this risk to your skin becomes higher. Your skin becomes highly sensitive and more vulnerable to sunburn, wrinkles, dark spots and itchiness. Additionally, your favourite sunscreen may contain harmful ingredients to you and your baby and in serious cases, it can affect the infant’s health before its even born.”

Can I sunbathe if I’m pregnant? ‘Of course you can! Just because you’re pregnant does not mean you have to stay indoors throughout summer. Often people are too harsh on pregnant women saying that they can’t do this or that, but if pregnant women are sensible about sun protection there’s no reason why they cannot enjoy the warm weather. Make sure to sun tan in moderation and try to avoid the hours where the sun’s rays are the most powerful- usually 10am to 4pm. Drink plenty of water and wear an SPF of 15 or higher and you should be absolutely fine.’

What are the ingredients in sunscreen that pregnant women should steer clear from and why? ‘Sunscreens block harmful UV rays by including ingredients such as oxybenzone, zinc oxide, titanium dioxide and retinyl palmitate. Whilst these ingredients are harmless to women who are not pregnant, for pregnant women they can disrupt their ever changing hormones. Reactions to these chemicals include itchy dry skin, rashes, the development of skin tumours and in serious cases, birth defects. Luckily, there are plenty of sunscreens on the market that contain only natural ingredients and are specifically made for women with sensitive skin. Choose a physical or mineral sunscreen instead of chemical sunscreens where chemicals can enter the bloodstream and potentially affect the baby.’ What about if I want to wear makeup or apply other products such as insect repellent?

‘I would recommend using the sunscreen as a base and then apply your makeup on top to achieve a full-face protection. Nobody wants to take their makeup off to apply more sunscreen so for on the go protection try using Colore science Sunforgettable Brush-On Sunscreen. This not only provides sun protection throughout the day but sheer, natural coverage as a makeup top up too! Unfortunately, alongside the summer heat comes pesky insects too. Don’t choose sunscreens made with insect repellents as they are less effective and try stay away from insect repellent sprays as inhaling strong chemicals may not agree with your baby. Instead, use a light, cream insect repellent and apply it after your sunscreen has set into the skin for maximum effectiveness’

What are your top tips for pregnant woman regarding sunscreen application? ‘Hydrate, hydrate, hydrate! Pregnant women are much more susceptible to dehydration so make sure you and your baby are getting lots of water. Remember to spread the sunblock all around your body too, including your neck and chest. A common rule is a pea sized amount for the face and 2 heaped tablespoons worth of sunscreen to cover the rest of your body. Finally, although bikinis can be a tempting and flattering option for pregnant women, try wearing a maternity tankini instead so your bump is covered when the sun is at its strongest.’

In hypnobirthing, we describe contractions as waves or surges. In the first stage of labour their job is to draw open the circular muscles of the cervix, rather like hitching up a hooped skirt. These surges ripple through our uterus like powerful waves.Relaxation, during labour, simply allows these incredible muscles to do their work. Because, in fact, our biggest job in labour is to trust our bodies to do what they were born to do.

Visualisations Imagine lying on a lilo in the ocean, with the waves lapping underneath you. You are completely relaxed, every muscle in your body is loose and limp like a rag doll. As each waves rolls beneath you, its movement ripples effortlessly through your body. The rhythmic rise and fall of the lilo is hypnotic. You allow it to happen, you trust the lilo to keep you afloat.

Now, imagine you are a harbour wall. You are strong and tense, bracing yourself against the tide. How do these same waves feel as they hit you? Where does the energy of the wave go?

Breathing Often, women in labour are tense. That’s natural. Birth is a big deal. Most of us will only do it once or twice in a lifetime. The power of your body in labour can be overwhelming; that’s why having some relaxation techniques on hand is so important.

Try this:

1. Close your eyes for a moment and focus on your breath. Notice the rhythm of your body’s own relaxed breathing pattern.
2. Then, clench your fist tightly. Pay attention to the effect that tension has on your breathing.
3. Finally, focus again on your breathing, restore the relaxed breathing pattern.
4. What happened to your fist?

Your breath is like a lever to relaxation. Breathing in, slowly, to the count of four and then out to the count of eight, like a great sigh, your shoulders sinking into the frame of your body. This calm breath flushes tension from your body and allows your surges to move freely through your uterus. Freeing your body to gently birth your baby, while you drift calmly on your lilo.

In hypnobirthing classes, you will find out other ways that fear and tension can affect the birthing process, as well as a range of tools to empower you to bring your baby gently and calmly into the world.

Pregnancy brings many physical changes, and sleep is a significant one. Pregnant women may experience difficulty with sleep, which can rob you of the rest you need to stay healthy, active, and feel your best whilst pregnant.

Pregnancy brings many physical changes, and sleep is a significant one. Pregnant women may experience difficulty with sleep, which can rob you of the rest you need to stay healthy, active, and feel your best whilst pregnant.

Why Sleep Can be Difficult During Pregnancy When you’re pregnant, your body changes. Some of the pregnancy changes that can interfere with sleep include:

1. Hormonal shifts
2. Frequent urination
3. Weight gain/increased belly size
4. Body aches
5. Heartburn
6. General discomfort
7. Vivid dreams

It’s common for pregnant women to feel uncomfortable in sleeping positions that used to feel fine, or get up frequently during the night to go to the bathroom, especially early and late in pregnancy. Heartburn can be a factor as well, especially if you eat food that can trigger heartburn before bed, Some women experience pregnancy insomnia, which can sometimes occur due to the hormonal changes that happen during pregnancy.

How to Sleep Better During Pregnancy Though pregnancy sleep can be a challenge it doesn’t have to be impossible. Giving yourself the time you need to sleep well and get adequate rest can help you feel better and face your pregnancy with more energy.

Plan for more sleep time. When you’re pregnant, your sleep needs increase. Plan to get at least eight hours of sleep at night, plus you may need time for napping during the day as well. Don’t skimp out on sleep at night, and consider dropping commitments or other responsibilities that interfere with your time sleeping at night.

Nap during the day. Napping is sometimes problematic for nighttime sleep, leaving you too well rested to get a good night of sleep. But with increased needs for rest, napping can be helpful when you’re pregnant. Plan for short naps during the day as needed. However, it’s best to avoid napping for more than 30 minutes at a time, or napping after 3 p.m.

Cut back on nighttime fluids. Pregnant women need to drink more fluids than normal, but increased fluid consumption at night can have you running to the bathroom while you should be sleeping. Don’t wait til late in the day to satisfy your needs for drinking water, and avoid caffeinated beverages in the afternoon, evening, and night.

Have a snack before bed. Nighttime queasiness and hunger can interfere with healthy sleep. Sit upright for a few hours after eating to cut down on the potential for heartburn and digestive issues while you’re sleeping. Make sure you’re having a small snack before bed so you’re not waking up hungry in the night, and consider keeping a snack on your bedside table at night so you don’t have to fully wake up and go all the way to the kitchen to satisfy middle of the night hunger.

Modify your sleep positions. In pregnancy, what used to feel comfortable during sleep may not be comfortable anymore. Sleeping on your back may no longer be a good idea for circulation, and stomach sleeping is probably completely out of the question once your belly starts to grow. Sleeping on your side is generally the best choice, and sleeping on your left side can be good for circulation. Some women benefit from sleeping with a pillow in between their knees for better alignment, or a pregnancy pillow that can relieve pressure points throughout the body.

Although pregnancy is just the start of sleep difficulties that come with newborns, it’s not impossible to get the sleep you need whilst pregnant. Practice healthy sleep habits and give yourself the time you need to get rest so you can maintain good health and energy throughout your pregnancy.