How to sleep better while pregnant
A level of sleep deprivation is expected in the first few months with your little one. But unfortunately, a good night’s sleep can feel elusive well before your baby arrives. From aches and pains to the frustratingly frequent bathroom visits, pregnancy undoubtedly presents a host of sleep challenges.
While some may suggest that this is Mother Nature’s way of preparing you for the sleepless nights to come, it’s important to remember that quality sleep is crucial for you and your growing baby. So, it’s essential that you find strategies to help you get the rest you need.
We’ve put together some tips on how to sleep better while pregnant so you can start prioritizing your sleep today.
Develop a bedtime routine
When we perform the same activities in the same order every night, our brains recognize this as a precursor to sleep. Building a consistent bedtime routine with calming activities helps you to clear your mind, settle your nervous system, and relax into sleep.
Here are some ideas to think about including in your routine:
A warm bath to ease tired muscles.
Curl up with a good book.
Pamper yourself with a skincare routine.
Listen to a recorded meditation or relaxing music.
Write down any worries to clear them from your mind.
Massage your feet and legs with your favorite moisturizing cream.
In addition to implementing your routine, try to stick to a regular bedtime, as this will help regulate your sleep-wake cycle and circadian rhythm.
Eat and drink strategically
The hormonal changes during pregnancy can cause your digestive system to slow down and kidney productivity to increase. Couple this with your baby resting firmly on your bladder, and it’s little wonder that pregnant women suffer from issues such as constipation, heartburn, indigestion, and frequent urination. Managing your nutritional intake can ease some of these issues and help you get a better night’s sleep.
Try these strategies to limit sleep disturbances:
Eat small meals throughout the day to avoid digestive overload.
Reduce caffeine intake as it can cause frequent urination (and keep you wide awake).
Avoid carbonated drinks, citrus, tomatoes, and spicy foods that can cause acid reflux.
Try to avoid large meals within three to four hours of bedtime.
Stay active
We hear you. Pregnancy can be exhausting, and we understand that exercise may not be the answer you were looking for when you researched how to sleep better while pregnant.
However, regular gentle physical activity has been shown to improve sleep quality in pregnant women. And as a bonus, exercise stimulates the digestive system helping to keep your bowel movements regular and avoiding the discomfort of constipation.
Pick an activity that is enjoyable and suited to your current physical condition. For example, a gentle walk, swim, or yoga session is perfect and as always, be sure to check with your doctor to discuss your individual circumstances.
Get comfortable
Finding that elusive spot of comfort in bed can be difficult. Tossing and turning all night in an attempt to find a position that eases your aches is no fun. However, using the right pillows strategically can help.
Back and belly support
Placing a pillow between your bent knees can support your lower back and keep your hips aligned. While tucking a pillow behind your back can ensure you stay in the recommended side sleeping position. Many great pregnancy support pillows are available, including body length, C-shaped, and U-shaped. So, experiment with what works for you.
Heartburn relief
If you suffer from heartburn at night, try placing an extra pillow under your head. The slight elevation of the head and chest can alleviate symptoms and help you sleep more soundly.
Hip support
If the pressure of sleeping on your side is causing hip pain, try adding an egg crate foam mattress pad placed on top of your mattress. The egg crate surface is specifically designed to diffuse pressure on joints, allowing you to sleep comfortably on your side.
Relieve leg discomfort
Close to a third of pregnant women suffer from restless legs syndrome. This uncomfortable condition often causes an aching, pulling, or burning sensation, resulting in an overwhelming urge to move the legs consistently.
If you are suffering from leg discomfort, try these techniques to ease the pain:
Perform some gentle leg stretches before bed.
Massage your legs with a moisturizer.
Apply a warm or cold compress to your legs.
Incorporate some gentle exercise into your day.
Restless legs syndrome can be caused by mineral and vitamin deficiencies such as iron and magnesium. So, be sure to mention your symptoms to your doctor to rule out any underlying medical causes.
Make sleep a priority
When you search the internet for information on how to sleep better while pregnant, you will quickly identify that getting quality sleep is a challenge for expectant mothers worldwide.
Try implementing some of the strategies you’ve just read, and take the time to prioritize your sleep. The dishes, laundry, and other jobs on your to-do list can wait. You are growing a precious tiny human, which is the most important job of all, so be kind to yourself and get the rest you deserve.
If you want to learn more about prioritizing sleep during pregnancy and setting your baby up with healthy sleep habits in the 4th trimester, check out our virtual Maternity Sleep Class.
The team at My Sweet Sleeper is committed to helping moms get the sleep they need.
Contact us today to explore how we can support you and your little one.
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