Getting to sleep when you are pregnant can become a nightly ordeal. Common pregnancy issues such as heartburn, aching muscles, frequent toilet visits, and nausea can have huge effects on getting quality rest at night. If you have another child or children to run after the next day or a tough day job to get to in the morning, sleep deprivation will not be your friend. Here are our tips on getting a better night’s sleep when you are pregnant.
Drink less in the evenings
In both early pregnancy and late pregnancy, pressure on the bladder causes frequent trips to the bathroom causes major disruption at night. By consuming less drink in the late evenings you can reduce the number of wake ups overnight.
Taking a relaxation class or practising relaxation techniques at home can help to clear your mind and unwind your body. Popular techniques such as yoga, massage, or deep breathing exercises can reduce stress, relax your body and aid a better night’s sleep.
A soft cushion or pillow can be beneficial to helping you to establish a comfortable sleeping position at night, especially when you are in the later stages of pregnancy. If you are sleeping on your side, it can give support around your baby bump. Also, sleeping with a pillow between the legs can help to relieve pressure on your lower back.
Avoid big meals
Eating large meals before bedtime can give you heartburn and indigestion that can be a persistent nuisance when you are trying to sleep soundly. Why not skip a late, big meal and choose instead to eat a lighter meal earlier in the evening.
Reducing your caffeine consumption is recommended for a healthier pregnancy but limiting your cups of tea, coffee and other caffeinated drinks in the evenings can help with sleep, too. Cutting out your evening cup of caffeine will assist you to drop off more easily at night. Try a cup of warm milk before bed instead.
Get into a routine
Just like babies and young kids, establishing a routine will train your body and mind into a sleep cycle. Regularly going to bed at the same time each night and rising at the same time each morning will help your internal clock. Also, a nightly ritual such as a warm bath or shower, a few pages of a book or some calming music are a great way to switch off and be ready to snooze.
Take a nap
A daily power nap of 20 to 30 minutes can work wonders to reduce the feeling of sleepiness during pregnancy. Finding the time to nap can be difficult especially if you already have kids or are working a job. But, if you can take a short nap make sure it is no more than 30 minutes as any longer and it might affect your night time sleep.
Regular exercise is recommended not only to keep you fit during pregnancy but also as a great way to help you sleep more deeply at night. Vigorous exercise should be avoided during your pregnancy and also exercising too close to bedtime is not suggested as it can actually make you more awake. It’s always worth speaking to your doctor for advice about exercise during pregnancy.
Try not to worry
Persistently worrying about the pregnancy, birth and the baby’s arrival can cause havoc with many women’s sleeping habits. Consider talking through your worries with your partner, a close friend, or relative. Another tip is to write your night-time worries down as they come to you and leaving them to mull over in the morning, rather than while you are trying to sleep.
Do you have any top tips which helped you sleep better during pregnancy or maybe you are pregnant now and have some advice? What kept you up at night during your pregnancy?