30 Sep How to Get Sleep During Pregnancy

Sleep deprivation is something all new parents go through, but for many women, it starts before the baby is born. As your belly is growing, the baby is kicking, and your hormone levels are fluctuating, you are very likely to experience insomnia, poor sleep quality, or nighttime awakenings. Even though there is no magic solution that can fix your problems entirely, there are some things you can do to get some good night’s sleep during pregnancy:

Create a Soothing Bedtime Routine

Try to come up with a bedtime ritual that you can perform every night to signal your brain and your body that it is time to sleep. First, stop using screens because modern devices produce blue light that impedes your body’s production of melatonin. So instead of scrolling through your phone, consider reading a book before bedtime. Additionally, introduce some habits that can support and improve your mental health during pregnancy. For example, you can take a soothing, warm bath, sip on a cup of warm milk or a caffeine-free tea, or listen to a guided meditation. Also, you can introduce aromatherapy to your bedroom. Using a pillow spray or a diffuser can make you feel more relaxed in minutes. Finally, stick with a consistent routine that provides you with at least eight hours of sleep every night.

Find a Comfortable Sleeping Position

As your baby continues to grow, you are likely to have difficulties finding a comfortable position for quality sleep. Many pregnant women feel good sleeping on their side with their knees bent, and luckily for them, this is a position that promotes healthy circulation. When it comes to the expert recommendation, most doctors recommend choosing the left side as it is considered that this position increases the blood flow to the fetus, uterus, heart, and kidneys, while protecting the liver at the same time. If you’re struggling to find the position that suits you, try using one of the following techniques: place a rolled-up blanket at the small of your back to alleviate pressure, put a pillow between your legs or under your baby bump, or try an egg crate mattress pad that can help you ease sore hips. 

Get Some Fresh Air and Exercise

Going out for some fresh air and engaging in moderate exercise can help you sleep better at night. Of course, you should only work out as long as you feel good doing so, and as long as your healthcare professional considers it safe. And if you pursue exercise during pregnancy, you should know that regular aerobic exercise may improve the chances of vaginal birth and reduce the odds of high blood pressure and gestational diabetes.

Watch What You Eat and Drink

During pregnancy, hormonal changes work together with an expanding uterus to slow down your entire digestive system. As a result, you might experience indigestion, constipation, and heartburn, and the symptoms can worsen at night. At the same time, thanks to the baby’s pressure on the bladder and the increased kidney productivity, you will feel a more frequent need for urination. That is why taking control of your eating and drinking habits plays an important role in getting some quality sleep. In order to avoid sleep disruptions, avoid consuming spicy and fatty foods and carbonated drinks that can trigger acid reflux.  Finally, avoid caffeine intake since it may be harmful for developing babies and for your sleep.

Avoid Sleep Aids

Reaching for herbal or pharmaceutical meds to fight sleeplessness is surely tempting, but you need to know that such products are not really recommended to pregnant women. Many sleep aids come with various side effects, and there is very little research on them in pregnant populations. This means that you shouldn’t even use the over-the-counter diphenhydramine and antihistamine without consulting your healthcare professional. 

Pregnancy is a time of big changes, and as such, it also affects your regular sleeping habits. As we all know, getting enough sleep is crucial for your health, as well as the health of your developing baby. That is why you should follow the tips listed above so you can maximise the quality of sleep in this sensitive period called pregnancy.

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Last Updated on October 7, 2024 by Marie Benz MD FAAD