One important way to make sure you’re feeling your best during pregnancy is to ensure you’re getting enough sleep! While sleeping through the night can be challenging as your bump grows, hormones fluctuate, and your body generally changes, there are things you can do to promote a restful night’s sleep. Here are some of our favourite sleep solutions and tips to establish a relaxing and pampering sleep routine.
Check out our list of the best pregnancy pillows to improve your sleep!
Set Yourself Up for Success
Sticking to consistent sleep and wake-up times is one of the best things you can do to make sure you’re getting enough sleep. It may be difficult, but staying within an hour or so of your set times every day will help regulate your body’s internal clock so you have the best chance of sleeping through the night.
Additionally, there are several things you can do during the day to ensure your body (and your baby) are ready for sleep. Stay hydrated and drink plenty of water during the day, but reduce your water intake in the evening to minimise the need for nighttime bathroom trips. Avoid or limit your intake of caffeine and sugary foods in the afternoon and evening – they can keep you awake at night!
Read More: Cutting Down on Caffeine: Your Caffeine Intake During Pregnancy
In regards to how much caffeine is safe during pregnancy, the NHS reccomends no more than 200mg. There has been recent international research showing that caffeine intake has little impact on pregnancy, but this NHS advice is the safest to follow. If you are interested, you can see more on this new research here.
Avoid eating heavy meals before bed, as they can cause discomfort and indigestion. Try eating a lighter snack like fruit or milk and honey instead. Finally, put away your devices at least an hour before bed to reduce your exposure to blue light, which interferes with melatonin production.
Practice Relaxation Techniques
Now for the fun part: creating a relaxing routine to calm you down and give you something to look forward to at the end of your day! Some of our favourite activities include reading a good book, taking a warm bath or shower, or journaling.
Consider practising prenatal yoga as a way to wind down before bed. You can find a lot of ideas on YouTube or online–just make sure to consult your doctor before adding any new forms of exercise to your routines. Some pregnancy-safe poses include Cat-Cow pose, and Child’s Pose.
You may want to try some mindfulness techniques to relieve stress after a long day. Meditation exercises can help manage stress and anxiety, and deep breathing techniques can calm the nervous system and help you prepare for sleep. Even a short and simple breathing exercise has countless benefits.
Simply breathe for 1-2 minutes and focus on your breath going in and out of your body. Other activities like talking with your partner or doing some pampering beauty treatments are also excellent options for relaxation. Whatever activities you choose, make sure it’s something you can stay consistent with and enjoy. Take some time to reward yourself after a long day and enjoy some “me time” - you deserve it!
Read More:The Power of Massage in Pregnancy
Optimise Your Sleep Environment
Once it’s time to get under the covers, make sure you have primed your sleep environment to make it easy to doze off. Maintain a cool and dark bedroom environment to promote better sleep. Use blackout curtains to keep the room dark, which can help with falling and staying asleep. If you don’t have blackout curtains, an eye mask also works well.
Consider investing in a supportive maternity pillow, soft sheets, and a comfortable mattress to enhance your sleep quality. As far as sleep positions go, many experts recommend that pregnant women sleep on their side to promote blood flow to their babies and throughout their bodies.
Sleeping on the left side specifically will improve circulation, maximise blood flow to the placenta, and reduce pressure on the back. It may be helpful to place pillows between your knees, under your belly, and behind your back for additional support and comfort while sleeping.
Address Common Pregnancy Sleep Issues
If you find yourself unable to sleep at night, you’re not alone–insomnia affects up to 70% of pregnant women. Consult your midwife if you are having trouble sleeping. If you’re awake and unable to fall back asleep after 20 minutes, try getting out of bed and doing a quiet activity like reading or journaling.
Read More: Your Complete Guide to Pregnancy Dreams
Go back to bed and try to sleep again after a few minutes or when you feel sleepy. To prevent and relieve leg cramps, try stretching before bed or during the night, as well as staying hydrated during the day. If you struggle with heartburn, try eating smaller meals, avoiding spicy foods, and propping your upper body up with pillows to reduce it.
Ensuring you optimise your sleep environment and mitigate any challenges will help you sleep through the night. Choosing relaxing activities to do before bedtime and following them consistently will give you something to look forward to and a way to practise self-care during this demanding time!
