Updated: Oct 4, 2018
Fighting pregnancy insomnia? Rest assured you’re not alone in this. You’re so tired, and all you want is a restful night of sleep but your finding it difficult to sleep with the pregnancy sleep-stealers like heartburn and leg cramps. But who could have guessed that catching enough ZZZs during pregnancy could be so difficult? It can be hard to get comfy in bed when you’re pregnant and there aren’t too many things that are more difficult than being pregnant. You may not have expected sleep deprivation to really start until you had had your baby however many women experience sleep problems at some point during pregnancy whether it’s first trimester, second trimester or third trimester—each stage of pregnancy brings its own joys and challenges, but trouble sleeping can be part of them all. You probably feel tired and fatigued during the day (especially in your first and third trimesters). Common sleep problems particularly during the first and third trimesters of pregnancy can affect your energy levels and mood. Why?
Hormonal changes and morning sickness in the first trimester often cause trouble sleeping. By the third trimester, you have to pee so often, get leg cramps, and have so much extra weight that it’s difficult to fall asleep and stay asleep. Add on the emotional and physical stress, and pregnant women are desperate for more sleep.
Sleep is important to the health of all people, but during pregnancy it is of utmost importance. Nearly, four out of five women have trouble sleeping during pregnancy. Sleeping whilst pregnant can be a struggle, but it’s not impossible, there is something you can do about it. Here are some tips for promoting good sleep during pregnancy.
Did you know that drinking caffeine even in the morning can affect the quality of your nights sleep. Hopefully, you’ve already decreased your caffeine consumption. If you’re not sleeping well, try eliminating caffeine completely. If that’s too difficult, don’t drink or eat anything with caffeine after midday.
Being physically tired means that you are more likely to sleep well. Moderate, regular exercise during pregnancy is good for your body and can help you sleep. Yoga might also be helpful. However, all exercises should be done in the mornings or afternoons only, and not during evenings. After the first trimester avoid doing exercises while lying on your back.
Take A Bath
Finish off the day with a soak in the tub, it’s a great way to relax and unwind.
Have A Warm Drink
A cup of warm milk may be just the thing you need to slip into a deep sleep. Remember to stay away from caffeinated drinks as they will probably keep you awake.
You Are Going To Have To Buy A lot Of Pillows
Just one pillow will not do it anymore. These soft, squishy things can become a pregnant mum’s best friend. Putting a pillow between your legs, under your bump or at the small of your back may give you some extra support. Try something different every night until you find a position that works. Some women find that those special pregnancy pillows help – just keep in mind that they are pretty massive, so your partner may only have inches of sleeping surface left. The best sleep position during pregnancy is “SOS” (sleep on side). Sleeping on your left side can help increase the amount of blood and nutrients that flow to your baby. Plus, the position will help relieve backaches. Your baby may be particularly active at night when you are settling for your rest. This is likely to be because your movement throughout the day has gently rocked them to sleep. Also, when you are lying down your baby can stretch out more and kick around. Gently massage over your tummy and enjoy the movement. Breathe deeply and let your mind rest.
Listen To Calming Music
Pop the ear phones in and take some nice deep breaths while listening to some soothing tunes or pregnancy relaxation hypnobirthing for a good nights sleep. Hypnobirthing teaches you self hypnosis, relaxation and breathing techniques to help you feel calmer. Learn to relax with relaxation and breathing techniques, which can also help when the contractions begin. Relaxation and breathing techniques have been proven to relieve stress, anxiety and improve sleep.
Several small, light meals during the day instead of a heavier one at night will encourage a deeper sleep. Do not take any drugs to help you sleep, natural or medicinal, as these can have an adverse affect on your baby. Don’t take anything without talking to your doctor first.
The better you sleep, the better your health.
How about you?
Don’t forget to share your experiences on pregnancy sleeping problems with us. Did you have to change your sleeping position during pregnancy? What position did you find most comfortable? What tips do you have for getting a better night sleep in pregnancy? Share with us in the comments below!