Getting enough sleep during pregnancy can be difficult for a number of reasons, not just due to the difficulty of finding a comfortable position.
In this blog, Dr Lindsay Browning shares helpful information about what may cause trouble with sleeping during pregnancy, as well as 7 top tips on how to get a better night’s sleep, before baby arrives.
Causes of sleep problems in pregnancy
Sleep during pregnancy can be very difficult due to a number of different reasons. This includes hormonal fluctuations, restless leg syndrome (RLS), the growing bump making finding a comfortable sleeping position difficult, as well as baby using your bladder as a trampoline, meaning you have to visit the loo during the night.
Other normal pregnancy symptoms, such as nausea, heartburn and back pain, can also affect your sleep.
Furthermore, it can also be a time of anxiety, as well as excitement, as you wait for baby’s safe arrival. This can make it more difficult to fall asleep or fall back to sleep, if you wake.
Some women also report more vivid dreams when pregnant. Read ‘How Pregnancy Affects Dreams’ from the Sleep Foundation for more information:
All of this doesn’t sound like a good recipe for getting much sleep at all, does it?! However, there are some things you can do to help.
How to sleep better during pregnancy – 7 top tips
Here are some of my top tips for getting a good night’s sleep:
1 – Use a pregnancy pillow
A pregnancy pillow is a helpful support during the night to keep your body in the correct side-sleeping position, whilst also supporting your growing bump. It can make you feel much more comfortable.
It is recommended by the NHS that from 28 weeks of pregnancy, women should sleep on their side rather than their back, to reduce the risk of stillbirth. Using a pregnancy pillow may help with this.
2 – Drink small amounts
Firstly, do not avoid drinking water completely before going to bed, in order to try to avoid the night-time toilet trips. You need to stay hydrated. However, rather than eliminating water altogether in the hours before bed, drink smaller amounts in the evening. Also, remember to go to the toilet just before getting into bed.
3 – Consider what you are eating before bed
Heartburn is common in pregnancy and can be related to what you eat. To minimise heartburn as you try to sleep, avoid spicy foods or large meals late in the evening.
4 – Try to do some daytime exercise
Daytime exercise may help improve sleep at night. Obviously you will need to moderate the amount and intensity for your stage of pregnancy.
5 – Practise yoga
Yoga before bed is a great way of relaxing the body and mind ready for sleep. You could try some specific ‘yoga for pregnancy’ classes to learn some good techniques and exercises.
6 – Have a warm bath and a leg massage
Many women experience Restless Leg Syndrome (RLS) during pregnancy. This is an uncomfortable sensation in your legs as you try to sleep, making you want to move them. A warm bath before bed or massaging the legs can help this.
7 – Take a nap
If you are struggling to sleep well at night, due to pregnancy, then don’t feel bad for taking an afternoon nap. Be mindful to sleep on your side, even whilst taking a daytime nap, during the last trimester.
More tips on getting a good night’s sleep
Whether your are pregnant, now looking after a baby or if something else causing trouble with your slee, then ensure to explore my sleep blog for more helpful tips.
Also do follow me – Dr Lindsay Browning’s Trouble Sleeping – on my social media accounts.