Better Sleep Throughout Your Pregnancy
Recently I was approached by sleep expert Mira Rakicevic from Disturb Me Not who offered to help write a blog for me to share with you - pregnant women who are perhaps seeking better sleep during their journey. So of course I said yes!! After all, who doesn’t want more sleep!
Check out her tips below, and of course, if you need more support or aren’t sure about these suggestions, please see your medical care provider.
Between hormonal changes and physical discomforts from the transformation your body goes through during pregnancy, it’s easy to say sleep isn’t a comfort most women can enjoy. Each trimester presents new sleeping challenges, and finding a natural solution is essential.
We have put together a list of tips, so you don’t waste time searching. Then, when the date gets closer, don’t forget to check out Amanda’s TOP 10 TIPS to having the best birth experience. Every future mother should have a special and positive journey.
Sleeping Challenges During Pregnancy
Every pregnancy is different, and sleeping challenges often overlap, disappear entirely and come back, or may not even be present with your pregnancy. Here are some of the things we’ve considered for you:
Waking up to go to the bathroom at night will often disrupt your sleep.
Stay hydrated during the day, but gradually reduce your intake in the late afternoon and night.
When going to the bathroom, lean forward to make sure that you empty your bladder entirely.
Put a nightlight in the bathroom. Softer light is less arousing and will help you fall asleep faster when you return to bed.
The emotional and physical stress of your body changing and hormones working overtime can significantly affect sleep.
Prenatal yoga can help with nearly all aches and pains, including stress. Give the Supported Fish yoga pose, the Figure-4, or the Seated Forward Bend poses a try.
Pranayama breathing is also a great stress reliever. If you try any of the poses above, we recommend you do them while also practicing this type of breath control. Amanda suggests that this can help during labour contractions too!
Progressive relaxation redirects your focus from your thoughts and onto your body. To do this, start from your toes and relax each muscle in your body steadily and slowly.
Listen to a guided meditation to help you drop into a state of hypnosis and deep relaxation.
Daytime tiredness and naps may make falling asleep at night more difficult.
The best solution to this is actually to take a nap. It’s better to have, if possible, several short power naps rather than one long one.
Three drops of lavender oil in your bath at night will help. Just don’t do it every night, only the nights that you feel you’ve overslept during the day and are having a hard time falling asleep.
Some women experience morning sickness throughout the day, and yes, at night.
There are many remedies out there for this. However, different solutions work for different expecting mothers. The ones below are the most effective though.
Lemons, lots of lemons help. Anything lemon, really. From lemon candy, candles, essential oil, and the good old lemon in your water. Just stock up on anything lemon.
Be careful about what you eat. Eat often, but bland avoiding fatty foods and listen to your cravings. Have snacks near the bed, and before getting out of bed have a quick bite. Small rice crackers are a great option.
Ginger, similar to lemons, is a great option. Have ginger tea at hand or ginger ale. Have a drink before heading to bed at night.
If it is triggered at night when you go to use the bathroom, get out of bed slowly.
Discomfort due to growing belly.
Pillows are your best friend! Use them to support your belly, your back, and between your legs.
There are some do’s and don’ts when it comes to sleeping positions during pregnancy. Do not sleep on your back or stomach, not that you can do the latter. Sleep on your left side to help increase the amount of blood and nutrients to the baby.
Heartburn becomes an issue with your growing belly.
Prop up your upper body on pillows while you sleep.
Eat smaller meals more often.
Don’t eat right before bed.
Sleep on your left side to keep the stomach above the esophagus.
Honey in chamomile tea before bed will reduce nighttime heartburn.
Leg cramps due to circulation changes make sleeping near impossible.
Do calf stretches before going to bed.
If cramps wake you up, have a heating pad ready to lose them.
Magnesium supplements or an Epsom salt bath before bed can help to reduce cramps, especially in the calf muscles.
Prenatal yoga and light exercise during the day will help reduce cramps.
Hormonal changes may also cause a stuffy nose, especially in the third trimester.
Elevating your head at night will make sleeping more comfortable with a stuffy nose.
Consider trying a saline sinus rinse solution kit.
A long shower in a steamy bathroom will temporarily relieve congestion. Try adding 2-3 eucalyptus drops in a safe place to breathe in with the steam.
Every expecting mother experiences some form of sleep discomfort throughout their pregnancy. The key is to trust your body and what it tells you. And even though every pregnancy is different, don’t forget that you are not alone in what you are experiencing. Take a look at some more top tips for a mum-to-be and enjoy your pregnancy to the fullest. As your pregnancy progresses, Amanda from Essential Me will guide you through more personalized solutions for remedying sleep discomforts as they arise.
Mira Rakicevic, Sleep Expert
Before I started working as a sleep expert, I always envied people who were passionate about their jobs. Now I have an opportunity to do something I truly enjoy, and no, I can’t sleep at work! I work tightly with other experts and medical writers to provide you with valuable information and helpful advice about sleep mainly on disturbmenot.co. Check out our sleep infographic below.
About Essential Me
Hi, I'm Amanda. I support women and couples during their pregnancy, birth and postnatal journey as a Doula, Ka Huna massage therapist and Pilates instructor. I'm Based in Sydney and would love to help you. Please check out my Top 10 Tips for the best possible birth experience here. I'd love to meet you for an obligation free interview to see if you feel we're the right fit. Contact me here. Thanks, Amanda x