Pregnancy can be an exciting time, but it’s also a rollercoaster ride of hormones and emotions. As the term progresses, women’s bodies change, and discomfort is common in many scenarios. Everyone advises getting as much sleep as possible before the baby arrives, but this can be easier said than done, especially in the third trimester. It is really important to get enough rest, though, however challenging that might be. There are some tried and tested tips, however, which can promote better sleep while pregnant. Let’s take a look at some of them now.
General Sleep Hygiene
Sleep hygiene is important whether you’re pregnant or not. Your bed should be reserved for sleep only, and it’s best to avoid exercising (more on that below) within three hours of going to bed — otherwise you may find endorphins from the activity keeping you awake. Keep screens such as tablets and computers out of the bedroom, and don’t start doom-scrolling before bedtime. If you can’t sleep after half an hour or so, try a less stimulating activity, such as reading, to help you settle down and get a good night’s sleep. It’s also important to go to bed and get up at the same time each day, to help your body settle into a routine.
Eating and Drinking
The hormonal changes you’ll feel during pregnancy often cause the entire digestive system to slow down, resulting in conditions such as heartburn, constipation, and indigestion. These symptoms can become worse at night, but there are ways to try to counteract them, largely dependent on a healthy diet. In addition, the pressure put on your bladder and kidneys can cause more frequent urination, making it important to not drink with meals and to avoid drinking too much within a couple of hours of bedtime. That’s not to say become dehydrated, however. There are foods and drinks to avoid, too, not least caffeinated drinks, which can affect sleep and aren’t good for your baby. Also, avoid carbonated drinks, citrus, peppermint, tomatoes, and spicy or fatty foods, as these can trigger acid reflux. Eat small meals throughout the day, rather than three big ones.
See all the other blog posts relating to pregnancy and mum life
Exercise
Light exercising while pregnant is good for the brain and body, although it’s always best to check with your healthcare provider before you embark on any regime. Daily movement not only reduces stress and worries, but also can help you sleep better, although, as mentioned above, it’s important not to do it too close to bedtime. Low-impact aerobic activity is recommended, such as a fast-paced walk, swimming, or something similar such as aqua aerobics. Avoid exercise at high altitudes, contact or combat sports (obviously) or anything that involves you lying flat for any period of time. Mild exercise can help you sleep, tiring the body and soothing the natural anxiety that many pregnant women experience.
Finding a Comfortable Position
You’ll notice that, especially as you grow larger, finding a comfortable position to sleep in becomes more difficult. Pregnant women should avoid sleeping on their backs, as this can compress the inferior vena cava and decrease oxygen to the placenta. Sleeping with a cushion between your legs, on your side, is a good start. There are plenty of special pillows on the market specifically designed for pregnant women, which can fit under your belly and/or between your knees, helping your spine to stay straight. Most healthcare professionals will advise sleeping on your left side to reduce pressure on your liver and other organs. You’ll find sleeping in this way adds to your comfort and promotes better shut-eye in general.
Prevent Sleep Apnea
Sleep apnea during pregnancy can sometimes be reduced by maintaining healthy habits and addressing risk factors early. Gaining weight gradually within your provider’s recommended range helps lower pressure on the airway. Managing nasal congestion with saline sprays or a humidifier may also ease nighttime breathing. Avoiding smoking and sedatives is important, as they relax airway muscles. If snoring or breathing pauses develop, consult your doctor promptly for evaluation and treatment options.
Pregnant women often have a hard time sleeping, understandably due to the huge changes occuring in their brains and bodies, thanks to hormonal changes. But, by following some of these tips, you can promote better, longer, and healthier sleeping patterns that will help with your term overall.