Evie Summers
Sleep is an important part of preparing for labour, and it can be difficult to get enough rest during the early stages of labour. The early stage of labour can last for hours or even days, so it is crucial to preserve energy by getting rest when possible. This can mean going back to sleep if labour starts at night or taking a nap during the day. Warm baths, showers, and massages can also help relax the body and ease contractions, making it easier to fall asleep. Staying at home in a comfortable and familiar environment can also help women relax and rest during early labour.
How to sleep after a day of laboring
| Characteristics | Values |
|---|---|
| When to sleep | In the early stages of labour, when contractions are further apart, shorter, and less intense. |
| Where to sleep | In your own bed, in a comfortable position. |
| How to sleep | Try to sleep between contractions. If you can't sleep, try to rest or doze off in between. |
| Pain management | Use pain intervention medication, relaxation techniques, or natural remedies like a warm bath or shower. |
| Environment | Stay in a relaxed environment, such as your own home, rather than going to a busy hospital too early. |
| Support | Have a partner or friend to support you and help you manage your pain. |
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What You'll Learn
Take a warm bath or shower
A warm bath or shower can be incredibly soothing after a long day of laboring. Not only does it provide an opportunity to physically unwind, but it can also aid in promoting a good night's rest.
Firstly, a warm bath or shower can help regulate your body temperature, which is crucial for inducing sleep. As your body cools down after a warm shower, it triggers your circadian rhythm, signalling that it's time to sleep. This is especially beneficial if you're experiencing a long night of laboring, as it can help you fall asleep faster and improve your overall sleep quality.
Additionally, warm water has a calming effect, helping to lower cortisol levels, the primary stress hormone. Lower cortisol levels can aid in falling asleep and enhance the quality of your sleep. The warmth of the water also improves blood circulation by expanding blood vessels, which can further relax your muscles and alleviate any aches and pains. This is particularly beneficial after a strenuous day, making it easier to settle into a comfortable sleeping position.
Furthermore, a warm bath or shower can provide a moment of relaxation and comfort, offering a chance to leave behind the dirt, sweat, and pollutants accumulated throughout the day. It ensures that you are clean and can rest easy without transferring these impurities to your bedding.
To optimise the benefits, aim to take your warm bath or shower one to two hours before bedtime. This timing allows your body to cool down and reach the ideal temperature for sleep, enhancing the effects of the warm bath or shower.
So, if you're looking to unwind and enhance your sleep after a long day of laboring, a warm bath or shower is an excellent option. It can help regulate your body temperature, reduce stress, improve blood circulation, and provide a relaxing and hygienic end to your day.
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Try relaxation techniques
If you've had a long day of labouring, you might find it difficult to wind down and get a good night's sleep. Here are some relaxation techniques to help you prepare for sleep:
Breathing exercises
One of the easiest ways to relax is to focus on your breath. Try diaphragmatic breathing, also known as belly breathing. Lie down and place one hand on your upper chest and the other just below your rib cage. Breathe in through your nose so that your belly pushes out against your hand. Keep your chest as still as possible. Then, tighten your stomach muscles and exhale. Repeat this process, and try to lengthen the time you spend belly breathing each night.
Another breathing technique involves inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and then exhaling through your mouth for 8 seconds, making a natural sound as you do so.
Visualisation and meditation
Visualisation exercises are another way to relax. They involve using mental images to create a sense of well-being, which can help to reduce stress and improve sleep. Try a body scan: lie in bed and take a few deep breaths to relax. Then, bring your attention to your feet and notice any sensations in your toes. Acknowledge any discomfort and visualise it leaving your body as you breathe out. When you're ready, move your focus to your calf muscles and repeat the process. Work your way up your body, one area at a time, until you've scanned your entire body.
Yoga nidra is another form of meditative yoga intended to induce calmness and improve sleep. Lie flat on your back with your hands apart and think of a short, positive phrase or mantra. Increase your body awareness by visualising different parts of your body in succession, focusing on each breath and imagining the air flowing in and out. Recall personal experiences, both good and bad, and visualise each scene as if it's happening now. Repeat your mantra and return your awareness to the room. Continue this process until you feel fully relaxed.
Progressive muscle relaxation
This technique is based on the idea that it's hard to feel tense when your muscles are relaxed. It involves tensing and relaxing different muscle groups one by one. First, lie down in bed and breathe in and out. Then, tense the muscles in your feet and legs for 5-10 seconds before releasing them as you breathe out. Stay relaxed for 10-20 seconds before moving on to the next muscle group. Work your way up your body until all muscle groups have been relaxed.
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Eat and stay hydrated
Eating and staying hydrated is essential for maintaining your energy levels during labor. The physical demands and risks of labor make it one of the most challenging experiences for the body, akin to running a marathon. On average, labor for a first child lasts around 12 to 24 hours, and for subsequent births, it's usually between 8 and 10 hours.
It's recommended to eat a regular, balanced diet as long as you can during early labor. Opt for meals and snacks that include protein and carbohydrates. Some good options include:
- Smoothies
- Oral carbohydrate-based fluids
- Date fruit or date syrup
- Toast with butter or jam
- Tortillas with honey or tahini spread
- Fried plantain bites in light oil
- Yogurt with berries, granola, or nuts
- Oatmeal with your favorite toppings
- Chia seed pudding
However, as labor progresses, you might lose your appetite or feel nauseous. At this point, it's important to focus on hydration. Water is always a good choice, but you can also try sports drinks, coconut water, or real fruit juices.
If you're experiencing diarrhea, which is common during early labor, it's even more crucial to stay hydrated. In addition to oral hydration, IV fluids can be useful in this situation.
- Have a variety of food and drink options available. You might crave different tastes and textures throughout your labor.
- Choose familiar and comforting foods that you know sit well with you.
- Opt for foods that provide energy and nourishment.
- Include one-handed snacks in your hospital bag, such as energy balls or honey sticks.
- Avoid foods that would be unpleasant to throw up, such as highly acidic foods like oranges or orange juice.
- Use straws, which can be helpful during labor.
- Consider adding electrolytes to your water for an extra hydration boost.
- If you're in a hospital, ask if they have a microwave available so you can enjoy warm foods like soup or broth.
- If you have serious food allergies or sensitivities, bring your own food to the hospital, as hospital kitchens may not be equipped to handle special dietary needs.
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Change positions
Changing positions can help you manage the pain of contractions and fall asleep more easily. Here are some positions to try:
Lying Down on Your Side
You may even drift off to sleep between contractions. Your partner can rub your back to help you relax. Rest until you need to be up to meet the intensity of the next contraction. You can also try rocking in a chair or glider.
Standing and Leaning Forward
Some women lean into a wall, a desk, or place their upper body and head on an exercise ball that's on a kitchen counter or other high surface. If using a ball, rock from side to side during the contraction. Between contractions, walk to encourage your labour to progress.
Kneeling with Knees Wide Apart and Leaning Forward
Sit back on your ankles and let your belly sink down between your knees. Stack up a bunch of pillows so you can lean your chest and head into them.
Slow Dancing
Put your arms around your partner's neck and lean your head into their chest or shoulder. Your partner puts their arms around your lower back, locking their fingers together. You may find it more comfortable to let your arms dangle limply. Rock from side to side together, and add slow dance music if you like.
Sitting Cross-Legged
You can sit on the bed or the floor. This position allows you to take the weight off your legs and relax your lower back. You can rock side to side, forward and back, or all the way around. Your partner may sit behind you so that you can lean back into them between contractions, or you may want to lean forward against a bed or other furniture.
Remember, it's important to change positions during labour. The transition from one position to another may make the pain feel different, or even worse for a moment, but your body will find a new rhythm to relax better and sleep easier.
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Distract yourself
Distracting yourself can be an effective way to relax and unwind after a long day of laboring. Here are some ways to distract yourself and improve your overall well-being:
Schedule some downtime:
It is essential to schedule downtime as part of your daily routine, even if it's just 5 or 10 minutes. You can use this time to lie down and do nothing or simply close your eyes and sit in peace. This break will allow your body and brain to rest and rejuvenate for the next day.
Take a warm shower:
Warm water has a calming effect on the body and soul, relaxing your muscles and reducing tension. The heat helps increase blood flow and loosen tight muscles, promoting relaxation and stress relief.
Engage in light exercise:
While it may seem counterintuitive, light exercise, such as a gentle walk, yoga, or light stretching, can help release endorphins and clear your head. Regular exercise also helps keep your body physically active and improves mental productivity.
Practice mindfulness and meditation:
Meditation and mindfulness practices can effectively channel your energy from stress to calm. Play relaxing music, listen to meditation podcasts, or open a window to listen to nature's sounds. This will help you unwind and improve your productivity for the next day.
Disconnect from work:
After a long day, disconnect from anything related to work. Switch off your devices and spend time with yourself or your loved ones. This will give your brain a break and allow you to recharge for deeper thinking later.
Step outside:
Spending time in nature, also known as 'ecotherapy,' can be incredibly beneficial. Breathing in the fresh air and surrounding yourself with greenery can help you relax and reset your mental energy.
Enjoy your favorite company:
After a tiring day, spend time with your favorite people, be it your family, friends, or pets. Their company can help you shift your focus from stress to calmness and unwind from the day's challenges.
Do what you enjoy:
Engaging in activities you love can relax your mind and provide an excellent end to your day. Listen to soothing music, watch your favorite comedy show, or practice your favorite hobby. These fun activities will improve your mood and help you unwind.
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Frequently asked questions
If you're feeling contractions at night, try to sleep as much as possible. If you wake up in the middle of the night, get up to use the bathroom, drink some water, and go back to bed. If you can't sleep through contractions, try to doze off in between.
Try taking a warm bath or shower, or ask your partner to give you a massage. You can also try watching TV or listening to music.
Most hospitals prefer to see you when labour is in a steady pattern, typically using the 4-1-1 or 5-1-1 rule. This means contractions are 4 or 5 minutes apart, lasting for a full minute, and have been in this pattern for at least one hour.
