You are 32 weeks exactly

The best way to get enough sleep is to find ways to slow down mentally and relax.

56 days until your due date

You may be struggling to sleep, partly because your belly makes some positions uncomfortable and partly because you have a lot on your mind. Take some time each evening with your partner to relax and bond with your bump. Even 10 minutes focusing only on yourself, your body, your partner, and your baby can be refreshing.

Get comfortable and turn your mind inward, away from outside worries. First slow your breathing. Then think of a time and place when you felt relaxed and happy, such as walking on a beach on vacation. Next, tense and relax each set of muscles in turn, or imagine a ball of warmth moving slowly through your body, making your limbs warm, heavy, and relaxed.

You could involve your partner, perhaps with his hands or head on your belly, trying to match his breathing to yours. Simply lying beside each other, even without talking, can relax you and bring you closer.

Good to know

Dressing for exercise

In the last trimester, dressing properly for exercise makes a big difference to how you feel. You can look good in workout clothes while supporting your belly and breasts. Wear the right size; squeezing into something you outgrew three months ago will be uncomfortable and restrictive.

There are good, well-cut pregnancy exercise clothes with plenty of room for your belly, or if you'd rather cover up, a big T-shirt and baggy pants or loose shorts are fine; wear whatever makes you feel confident and comfortable.

Inexpensive elasticated support belts with adjustable Velcro fastenings, sold in maternity stores, can make cardio more comfortable and ease back pain, especially with twins or more. Your breasts need extra support too, especially when exercising, because the delicate tissue can weaken under the extra weight. A well-fitting sports bra is vital, and if your breasts are very large, try wearing it over your usual bra.

This is general information based on NHS guidance, not medical advice, and every pregnancy is different. Talk to your midwife or GP about anything that worries you. If your baby's movements slow down or change, or you have bleeding, severe pain or leaking fluid, call your maternity unit straight away. In an emergency, call 999.

Dressing for exercise

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