Pregnancy is an incredible journey filled with anticipation and changes. One aspect that often becomes challenging for expectant moms is getting a restful night’s sleep. Quality sleep during pregnancy is vital for the well-being of both the mother and the growing baby.
Let’s explore some tips and techniques to help expectant moms achieve restful pregnancy sleep – from managing sleep pattern changes to creating a sleep-friendly environment. You deserve to drift off comfortably night after night…
Changes in Sleep Patterns During Pregnancy
Pregnancy brings about various hormonal and physical changes that can affect sleep patterns. Hormonal fluctuations, increased urination, and discomfort can contribute to disrupted sleep. You might find yourself feeling exhausted but unable to drift off because you just can’t get comfortable – and we understand how frustrating that must be. Understanding these changes and implementing strategies to manage them is key to getting a better night’s sleep.
Sleep Positions for Pregnancy
Finding the right sleep positions during pregnancy can alleviate discomfort and promote better sleep. Sleeping on the left side is generally recommended as it improves circulation and blood flow to the baby and vital organs. Placing an additional pillow between the knees or underneath your lower back for support can provide added comfort and help you settle. You should, of course, avoid sleeping on your stomach while pregnant as this can be harmful to your unborn child.
Creating a Sleep-Friendly Environment
Creating a sleep-friendly environment is essential during pregnancy when sleep might be more difficult to come by. Ensure the bedroom is cool, quiet, and dark at night. Invest in comfortable and supportive bedding accessories, such as a V-shaped pregnancy pillow, to provide extra cushioning and reduce pressure on certain points. Consider using blackout curtains, earplugs, or white noise machines to minimize disturbances. It’s essential you get a good night’s sleep during pregnancy because it’s unlikely you’ll get one once the baby arrives…
Nutrition and Hydration
Maintaining a nutritious diet and proper hydration throughout the day can positively impact sleep during pregnancy. By eating well, you are giving your body everything it needs to get through these 9 months, and that means it will reward you with a good night’s rest!
Avoid consuming large meals close to bedtime, as digestion can be challenging during pregnancy and this may cause discomfort or excessive heartburn. Opt for light, healthy snacks when needed. Additionally, staying hydrated helps prevent leg cramps and contributes to overall well-being during all three trimesters. Caffeine and alcohol are to be avoided during pregnancy, and hopefully sticking to this will help you sleep a bit better too as both of these have been proven to make it harder to drift off.
Dealing with Pregnancy-Related Sleep Disruptions
If you’re finding that your sleep is disrupted during pregnancy, there are a few different things you can do. Firstly, consider switching positions and finding one that’s more comfortable for you. Secondly, consider upgrading your bed with a mattress topper for added bodily support or a hybrid bamboo pillow for extra comfort. Ensure you are relaxing before bedtime, so you’re more in the mood for sleep, and ask your partner to help you out in terms of keeping noise down or giving you more space if needed.
Relaxation Techniques
There are plenty of relaxation techniques you can try during pregnancy to help you sleep better at night. Yoga, for example, is a great one – there are specific yoga poses recommended for pregnant women, such as the cat-cow pose, the bound angle pose, and more. Avoid anything too intense or strenuous, and listen to your body. Try some meditation, gratitude journaling, and self-care, too.
Partner Support and Communication
During pregnancy, having the support of your partner is a wonderful thing. Be sure to communicate with them, especially if you’re having trouble sleeping. They may be able to give you a massage to help you feel more comfortable, or they might assist with keeping the room at optimal temperature/light level. It’s always good to vent your frustrations to your partner, although do bear in mind that they likely haven’t been through this themselves, so they may not understand!
When to Seek Professional Help
If you are lying awake all night, every night, just staring at the ceiling… then it might be time to consider speaking to a doctor, nurse, or other professional about your inability to drift off during pregnancy. They will be able to advise ways (specific to you and your stage of pregnancy) to help you fall asleep, and it always feels good to speak to somebody who knows what they’re talking about! You should see somebody if your lack of sleep lasts longer than a couple of weeks, or starts to really interfere with your day-to-day life beyond general pregnancy tiredness.
Tips for a Restful Pregnancy Sleep
As an expectant mom, you really should prioritize sleep – maintain a nutritious diet, ensure your bed is as comfortable as possible, and turn your room into an oasis that is conducive to a good night’s sleep! This means making the room cool and comfortable, and not too light either. Seek support from your partner, speak to a professional if need be, and stay as relaxed as possible. You have a whole new world to look forward to when your little one gets here, and now is the time to be sleeping as much as you can in preparation for sleepless nights ahead.
You may also be interested to read about the mama who is striving to reinvent ‘mum events’ to have a core focus on maternal mental health & well-being.
