Week 13: Say goodbye to the first trimester
Image: @vernz_arnoldus
Welcome to week 13 of the Happy Parents Happy Baby guide to pregnancy, birth and beyond.
This week we'll be covering:
We hope you enjoy it!
Top tips for better sleep
Sleep can become something of an obsession when you’re pregnant - and for a long time after! How much or little you’re getting and why it can be so difficult to drift off.
As your pregnancy progresses, you may find you are having more trouble sleeping because:
Your growing bump makes it difficult to get comfortable
You need to go to the toilet more often as there is increased pressure on your bladder
Your mind is over active with thoughts about the birth or baby
You feel too hot due to hormonal changes and an increase in blood supply
It won’t harm you or your baby, but functioning on less sleep, can make day-to-day life more difficult. So here are some tips for better sleep during pregnancy:
Practice good sleep hygiene
Set aside half an hour each evening for winding down, dim the lights to help the body produce melatonin, which helps you get to sleep. Take a bath or listen to relaxing music and switch off your electronic devices.
Relaxation exercises
Practice breathing techniques and relaxations before bed to help you relax and unwind.
Use a pillow to support your bump
You can find an exclusive discount to our favourite pregnancy pillow at the end of this page.
Try to stay active
Try to keep active in the day even when you feel tired. Yoga, swimming and walking are all good exercises for later pregnancy. Try to avoid sleeping too much during the day as it can affect night time sleep. Websites such as the Active Pregnancy Foundation have lots of useful tips.
Minimise caffeine intake
Keep your caffeine intake below 200mg per day and try to avoid it altogether in the lead up to bedtime. Consider reducing your fluid intake in the evening if you are waking regularly for the loo.
Rearrange your day
If you aren’t managing to sleep until late, try to rearrange your commitments so you don’t need to get up so early. If you have other children, now is the time to ask for help if you need it.
Keep a pen and paper next to your bed
Write down any thoughts that might be keeping you awake at night so you can clear your mind and focus on sleep.
Your baby’s development in week 13
Size of a lemon
Weighs around 25g
Around 7.4cm long
This week, your baby’s genitals will be starting to form outside their body - their ovaries or testes are already fully developed.
Your baby will also be making some jerky movements and over time these will become more deliberate. You are unlikely to feel these movements for a few more weeks.
Some babies may also start to suck their thumb - practising the movements they’ll use when feeding.
Week 13 Checklist
You might like to:
Buy a maternity bra. It’s recommended that you get your first maternity bra when you are three or four months pregnant. You can read more about buying a maternity bra here.
Eat iron rich foods. Many women become iron deficient and develop anaemia in pregnancy, so try to get a good intake of iron in your diet. Iron-rich foods include red meat, pulses, dark leafy vegetables, nuts, seeds and whole grains.
Check if you’re entitled to food vouchers through the Healthy Start programme. Check your eligibility here.
Spotlight on: Bleeding gums
Each week we'll be delving into the common symptoms of early pregnancy and bringing you top tips for managing them from our team of specialists and parent community.
There’s blood when I brush my teeth…
If you’ve noticed blood in the sink when you’re brushing your teeth it means you’re experiencing another very common pregnancy symptom.
Why?
Your hormones can cause plaque to build up on your teeth and gums which can cause them to become swollen and bleed. This is called pregnancy gingivitis or gum disease so to avoid it it’s worth taking a bit of extra care over your teeth brushing and general oral hygiene.
Top tips:
Make sure you’re brushing your teeth thoroughly twice a day and try to floss once a day to remove any build up of food which could cause plaque.
Avoid drinking sugary drinks and eating sugary or acidic foods too often. We know it’s easier said than done when you’re experiencing cravings and feeling tired!
A great perk of being pregnant is that you are entitled to free NHS dental care during the pregnancy and for 12 months after. Make the most of this by booking a dentist appointment for a check up and book yourself in for a clean with a hygienist too if you think you need it.
If you’re suffering from morning sickness, rinse your mouth with water each time you are sick. This will stop the acid from your stomach from damaging your teeth. Try to wait an hour or so before brushing your teeth because they will have been softened by the acid.
:: To get free dental care and free prescriptions when you’re pregnant you need to apply for a Maternity Exemption certificate. Your GP surgery will be able to give you a FW8 form to complete.
Birth story of the week
This week we catch up with Anastasiia who took our live-online course and shares the positive birth of her baby Sophia.
“I didn't have any fixed idea about how I wanted my birth to be, I just wanted to have all the information about the options. My husband and I moved to the UK only two years ago and we don't know anyone who has given birth here, so we had no idea of what to expect in British hospitals. We wanted to learn about birth options, pain relief and everything else.
“My partner was amazing, supporting and encouraging me all the way. I'm sure I wouldn't have been able to do it without him as I felt soooo tired by the pushing stage. Thanks to the HPHB course I knew what to expect at each stage of labour and that really helped me remain calm and in control. It's my first baby and everyone was surprised how quick the labour was. After only 30 minutes of pushing, our beautiful daughter arrived at 2pm.
“We were left with her for the golden hour and I was elated, extremely exhausted but ultimately happy! We took advice from the course to do skin to skin with both myself and my husband.
“The main takeaway for me from our birth story is that the partner's support plays an enormous role in the process! He or she can lift your spirits even if you feel like you can't do it any longer. I think I wasn't very responsive when I was at the last stage of labour, I could hardly speak! But my partner never stopped encouraging me, which gave me so much confidence. That's what made our birth story positive.”
What a beautiful story!
Treat of the week
BB Hugme Pillow
If you’re struggling to find a comfy sleeping position we may just have the solution!
The BBHugme pregnancy pillow makes the perfect bedtime companion and was voted the best pregnancy pillow by HPHB graduates.
Use code HPHB10 for a 10% discount.
Products are based on suggestions from our specialists and community of parents. We may earn commission from shopping links.
Join our community
Happy Parents Happy Baby is here to support you through every step of your pregnancy, birth and parenting journey.
Connect with other parents-to-be and learn everything you need to know, by joining our award-winning antenatal classes.
That's all for now...
Thank you so much for joining us!
Have a great week.
Team HPHB x
Information you
can trust
Our articles are based on the latest-evidence based guidelines and scientific research and are written by our team of medical experts.
Coming up
next week
The importance of your pelvic floor
Spotlight on: pelvic pain
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