Herbie Murray
Pregnancy is a time of great change, both physically and mentally, and it can be hard to get a good night's sleep. From the first trimester onwards, you may experience pregnancy symptoms such as nausea, indigestion, leg cramps, backaches, and a growing bump that can make it difficult to get comfortable in bed. Hormonal changes can also cause insomnia, and the weight of the growing fetus can put pressure on your joints, back, and bladder, leading to discomfort and interrupted sleep. Additionally, anxiety about becoming a parent or delivering the baby can cause stress and worry, further impacting your sleep quality.
However, there are ways to improve your sleep during pregnancy, such as practising good sleep hygiene, maintaining a consistent sleep schedule, and creating a comfortable and relaxing environment.
How to sleep and wake up during pregnancy
| Characteristics | Values |
|---|---|
| Recommended sleep | 7-9 hours each night |
| Sleep position | On your side, left or right |
| Pillow placement | One pillow between the legs, one supporting the belly |
| Pillow type | Pregnancy pillows are available |
| Blanket placement | Rolled-up blanket at the small of the back |
| Water intake | 2.3L or 9 cups during the day, less at night |
| Food and drink to avoid | Spicy food, tea, coffee, soft drinks, chocolate, energy drinks, caffeine, greasy and sugary food |
| Food and drink to include | Plain food, such as toast or rice crackers, water |
| Relaxation techniques | Breathing exercises, stretches, meditation, yoga, warm bath, massage, calming apps, reading, listening to music |
| Other tips | Make to-do lists, follow a sleep schedule, invest in a comfortable mattress, use a sound machine, avoid screens in the bedroom |
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What You'll Learn
Tips for sleeping positions and comfort
Sleep is important, and it can be difficult to get a good night's rest during pregnancy. Here are some tips for sleeping positions and comfort to help you through this time:
Sleeping positions:
- From 28 weeks onwards, it is recommended to sleep on your side, either the left or right. This can help with digestion and promote blood flow to the baby.
- You can try supporting your bump with pillows, placing one between your legs, and another behind your back to prevent or ease back pain.
- If you wake up on your back, simply roll onto your side again. Sleeping on your back after 28 weeks can increase the risk of stillbirth, as it may reduce blood and oxygen flow to the baby.
- Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses and your bump grows.
Comfort:
- If you are experiencing heartburn, avoid spicy foods, greasy or sugary foods, and large meals before bedtime. Eating little and often is better, and try to finish your meal at least two hours before lying down.
- Stay hydrated during the day, but reduce your water intake at night.
- Avoid caffeine, tea, chocolate, and other stimulants close to bedtime.
- Establish a bedtime routine and stick to a consistent sleep schedule, even on weekends.
- Make your bedroom a haven for sleep: keep it cool, dark, and quiet.
- Invest in a comfortable mattress or a pregnancy pillow to support your changing body.
- Practice relaxation techniques such as breathing exercises, stretches, meditation, yoga, or a warm bath.
- If you are feeling anxious, talk to your partner, a friend, or your midwife. Relaxation techniques and calming apps can also help reduce anxiety.
- If you are experiencing leg cramps or restless legs syndrome (RLS), talk to your doctor about taking prenatal vitamins and supplements like folic acid and iron.
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Dealing with heartburn, nausea and indigestion
Heartburn, nausea and indigestion are common during pregnancy. These symptoms can be caused by hormonal changes, a growing uterus pressing against the stomach, and slower digestion. To manage these symptoms, try the following:
Diet
- Eat small meals more frequently, and avoid eating too much at one meal.
- Eat slowly and chew your food thoroughly.
- Avoid greasy, spicy, or sugary foods, as well as fatty foods, caffeine, chocolate, and citrus fruit juice, as these can trigger heartburn and indigestion.
- Stay hydrated by drinking plenty of water during the day, but reduce your water intake at night.
- Avoid stimulants and caffeine close to bedtime, including tea, coffee, soft drinks, and chocolate.
- If you are experiencing nausea, eat small quantities of plain food, such as toast or rice crackers, before bed. An empty stomach can make you feel more nauseous.
Lifestyle
- Avoid lying down or exercising after meals. Wait at least two hours after eating before lying down.
- Try to sleep on your left side, as this may help with digestion.
- Use pillows or rolled blankets to support your back, legs, and baby bump.
- Establish a bedtime routine and stick to a regular sleep schedule.
- Avoid screens in your bedroom, including television, mobile phones, and tablets. The blue light emitted by screens can interfere with sleep.
- Try relaxation techniques such as breathing exercises or muscle relaxation exercises to reduce anxiety and improve sleep.
Medication
If lifestyle and dietary changes do not provide relief, speak to your doctor or midwife about medication options. They may recommend antacids or other medicines that are safe during pregnancy.
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Managing stress and anxiety
Pregnancy is a time of great change and excitement, but it can also be a time of stress and anxiety. Hormonal shifts, physical discomfort, and uncertainty about the future can all contribute to feelings of worry and tension. Here are some strategies for managing stress and anxiety during pregnancy:
Identify Stressors and Seek Support
First, identify the sources of your stress. Are there any negative life events or catastrophic events causing you distress? Are you experiencing long-lasting stress due to factors such as financial problems, an unsafe living environment, or an unhealthy relationship? Talking to a trusted friend, family member, or therapist about your concerns can help you process your emotions and find solutions. Building a strong support network is crucial during pregnancy.
Practice Mindfulness and Relaxation Techniques
Mindfulness practices, such as focusing on your breath and labelling your feelings, can help you stay grounded and calm. Prenatal yoga and meditation are excellent ways to incorporate mindfulness into your routine, and they have the added benefit of improving sleep quality and reducing muscle tension. Controlled breathing techniques are also useful for clearing your mind and ensuring your body receives enough oxygen.
Engage in Regular Physical Activity
Regular exercise, such as walking or prenatal yoga, can do wonders for reducing stress and improving sleep. Aim for 20-30 minutes of daily activity, but even a 10-minute walk can make a difference. Always consult with your doctor before starting a new exercise routine, especially if you have pregnancy complications or are at risk for preterm labor.
Prioritize Sleep and Practice Good Sleep Hygiene
Sleep is essential for both physical and psychological health during pregnancy. Aim for 7-9 hours of sleep per night, and limit daytime naps to 30 minutes. Establish a calming bedtime routine, use pregnancy pillows for comfort, and ensure your bedroom is cool and dark. Avoid heavy, fatty, or fried meals close to bedtime, as they can cause indigestion and disrupt sleep.
Stay Informed and Ask Questions
Uncertainty and the fear of the unknown can be significant sources of stress during pregnancy. Educate yourself about what to expect during pregnancy and childbirth by seeking information from reputable sources, such as healthcare professionals and reliable websites. Ask your doctor any questions you have about pregnancy care, especially in the context of the current COVID-19 pandemic. However, be mindful of information overload, as it can add to your stress.
Remember, it is normal to experience stress and anxiety during pregnancy, but it is important to manage these feelings for your health and the well-being of your baby. If you feel overwhelmed, don't hesitate to reach out to your healthcare provider for guidance and support.
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Sleep hygiene and lifestyle changes
Sleep is extremely important for your health and well-being, especially during pregnancy. Here are some tips for improving your sleep hygiene and making lifestyle changes to get a good night's rest while you're expecting:
Maintain a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and can improve your overall sleep quality.
Create a Relaxing Bedtime Routine
Establish a calming pre-sleep routine to signal to your body that it's time to wind down. This can include activities such as reading a book, listening to gentle music, practising relaxation techniques, or taking a warm shower or bath. Avoid stimulating activities and screens, including television, mobile phones, and tablets, as the blue light emitted by these devices can interfere with your sleep.
Make Your Bedroom Sleep-Friendly
Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment. Investing in a comfortable mattress or a pregnancy pillow can also enhance your sleep quality.
Practice Relaxation Techniques
Pregnancy can be a stressful time, and stress can interfere with sleep. Explore relaxation techniques such as breathing exercises, stretches, meditation, yoga, or listening to soothing music or sounds. These practices can help reduce anxiety and promote better sleep.
Manage Heartburn and Indigestion
Heartburn and indigestion are common during pregnancy and can disrupt your sleep. Avoid spicy foods, large meals, and eating too close to bedtime. Eat little and often, and try to eat slowly. You can also consult your doctor or midwife about safe heartburn medications to help manage your symptoms.
Stay Properly Hydrated
Drink plenty of water during the day to ensure you're adequately hydrated, but try to reduce your water intake at night. Aim for the recommended daily intake of 2.3 litres or 9 cups of water. However, it's important to drink whenever you're thirsty, even if it's close to bedtime.
Exercise and Stay Active
Engage in regular physical activity, such as walking, swimming, or antenatal yoga or pilates. Exercise can help reduce fatigue and improve your overall sleep quality. However, try to avoid vigorous exercise close to bedtime, as it may make it harder to fall asleep.
Avoid Caffeine and Stimulants
Limit or avoid caffeine and stimulants, such as tea, coffee, soft drinks, and chocolate, especially close to bedtime. These substances can affect your sleep quality and make it harder to fall asleep.
Remember, it's normal to experience sleep disturbances during pregnancy due to various physical and hormonal changes. Don't be too hard on yourself, and focus on making gradual, consistent improvements to your sleep hygiene and lifestyle.
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Dealing with frequent urination
Frequent urination is a common issue during pregnancy, often starting in the first trimester and persisting until childbirth. While it is a normal symptom, it is important to be vigilant about potential signs of a urinary tract infection (UTI). If you experience painful or burning urination, fever, chills, or any other unusual symptoms, consult your doctor immediately.
- Ensure you are properly hydrated by drinking enough water during the day. Aim for the recommended daily intake of 2.3 litres or 9 cups. However, try to reduce your fluid intake towards the evening and limit fluids before bedtime. Dehydration can lead to UTIs, so it is important to maintain a healthy balance.
- Try to completely empty your bladder each time you urinate by leaning forward. This may help reduce the frequency of your trips to the toilet.
- Avoid diuretics and stimulants, such as caffeine, tea, coffee, soft drinks, and chocolate, especially close to bedtime. These substances can increase urinary frequency and interfere with your sleep.
- Practice good sleep hygiene by establishing a regular bedtime routine. Go to sleep and wake up at consistent times, and avoid screens emitting blue light, such as televisions, mobile phones, and tablets, at least one to two hours before bedtime.
- If you are still struggling with frequent urination and it is impacting your sleep, discuss it with your healthcare provider. They may be able to offer additional advice or suggest safe medications to help alleviate the issue.
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Frequently asked questions
Experts recommend sleeping on the left side during pregnancy to increase blood flow to the uterus and fetus. Sleeping on the right side can put pressure on the liver, so it is not optimal. Sleeping on the back can cause back pain and increase pressure on the heart.
There are many factors that can disrupt sleep during pregnancy, including nighttime bathroom trips, nausea, heartburn, lower back pain, and leg cramps. Relaxation and breathing techniques may be helpful in reducing any anxiety you might be feeling. It is also recommended to cut down on caffeine and abandon television and electronics before bed.
Exercise can help you feel less tired, so try to do some activity, such as a walk at lunchtime or going swimming, even if you feel tired during the day. Antenatal yoga or pilates classes can also help.
Feeling tired will not harm you or your baby, but it can make life feel more difficult. Relaxation techniques may help, and you can ask your midwife for advice.
If you have any symptoms of depression, such as feeling hopeless or losing interest in things you used to enjoy, speak to your doctor or midwife. There is treatment that can help.
