Gina Johnson
Sleep is important for everyone, but especially for pregnant women. However, it can be difficult to get a good night's rest when you're pregnant. At 35 weeks pregnant, your growing bump is making it hard to get comfortable, and you may also be experiencing heartburn, increased urinary frequency, and other uncomfortable symptoms. To improve your sleep, you can try experimenting with different sleeping surfaces and pillows, wearing loose and comfortable sleepwear, reducing caffeine intake, avoiding heavy meals before bed, and practising relaxation techniques such as yoga. It's also a good idea to get plenty of rest during the day and to stay active, as exercise can help reduce tiredness. Remember, it's normal to feel tired during pregnancy, so don't get frustrated with yourself, and make sure to ask for help and support when you need it.
How to sleep better at 35 weeks pregnant
| Characteristics | Values |
|---|---|
| Exercise | Engage in moderate exercise, such as walking, swimming, or yoga, during the day. |
| Caffeine | Avoid tea, coffee, cola, and other caffeinated drinks, especially later in the day. |
| Meals | Avoid heavy meals that can cause heartburn. |
| Fluids | Avoid drinking fluids a couple of hours before bed to prevent needing to urinate during the night. |
| Relaxation techniques | Practice relaxation techniques, such as yoga or meditation, to reduce stress and promote sleep. |
| Sleep environment | Experiment with different sleeping surfaces and pillows to find what's most comfortable for you. |
| Sleepwear | Choose loose, comfortable sleepwear made of natural fibers to stay cool and dry during the night. |
| Medication | Consult your doctor about safe medications or supplements, such as melatonin or folic acid, to aid sleep. |
| Cognitive behavioral therapy (CBT) | Consider CBT if self-help techniques are ineffective; studies show it can improve sleep during pregnancy. |
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What You'll Learn
Reduce caffeine intake, especially later in the day
It is important to reduce your caffeine intake during pregnancy, especially later in the day, as it can affect your sleep. Caffeine is a stimulant and a diuretic. It increases your blood pressure and heart rate, which are not recommended during pregnancy. It also increases the frequency of urination, causing a reduction in your body fluid levels and potentially leading to dehydration.
Caffeine can be found in coffee, tea, soda, chocolate, and even some over-the-counter medications like headache relievers and certain types of paracetamol. Even a small amount of caffeine can cause changes in your baby's sleep pattern or normal movement pattern in the later stages of pregnancy. It can keep both you and your baby awake.
The American College of Obstetricians and Gynecologists and the March of Dimes recommend that pregnant women limit caffeine intake to less than 200 mg per day. This is equivalent to about one 12 oz cup of coffee. However, it's important to note that the definition of a moderate caffeine dose can vary from 150 mg to 300 mg per day.
To reduce your caffeine intake, you can switch to decaffeinated coffee, fruit teas, fruit juice, or water/sparkling water. If you are drinking coffee due to fatigue, try to eat a balanced, healthy diet to boost your energy levels instead.
Remember to always consult your doctor, midwife, or another healthcare professional before making any dietary changes or taking medications during pregnancy.
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Avoid heavy meals that could aggravate heartburn
It is common to experience heartburn during pregnancy, especially in the third trimester. This is due to the hormones relaxing the muscles of the digestive system, which slows down digestion. As the uterus grows, it pushes against the stomach, increasing pressure on the valve in the oesophagus. This can cause stomach acid to flow back up into the oesophagus, resulting in a burning sensation in the throat or chest.
To avoid heavy meals that could aggravate heartburn, it is recommended to eat several small meals throughout the day instead of three large ones. Eating frequent, light meals will reduce the pressure on the valve in your oesophagus. It is also important to avoid fried, spicy, or fatty foods, as these can relax the valve and trigger heartburn. It is also recommended to avoid citrus fruits and juices, carbonated beverages, and limit caffeine intake.
It is advised to consume fluids between meals rather than during, as filling up on liquids while eating can increase the pressure on the valve. It is also important to wait at least two hours after eating before lying down and three hours after eating before going to bed. This gives time for the food to digest and reduces the risk of acid reflux.
In addition to dietary changes, it is recommended to keep the head of your bed higher than the foot of the bed. This can be achieved by placing pillows under your shoulders to raise your upper body or using wooden wedges under the legs of the bed. These simple adjustments can help prevent heartburn and improve sleep quality during pregnancy.
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Exercise during the day
Walking
Walking is a great low-impact exercise that can be easily incorporated into your daily routine. Aim for a brisk walk during lunchtime or whenever you feel comfortable. Walking can help improve your circulation, flexibility, and overall fitness without putting excessive strain on your body.
Swimming
Swimming is another excellent option as it provides a full-body workout while being supportive of your increased weight. The buoyancy of the water can take the pressure off your joints and back, making it a comfortable and enjoyable form of exercise. Consider joining an aqua-natal class with qualified instructors, which can be a fun and social way to stay active during pregnancy.
Pelvic Floor Exercises
Pelvic floor exercises are crucial for pregnant women, as they help to strengthen the muscles that support your bladder and bowel. These exercises can be done anywhere and at any time during the day. Simply squeeze and tighten the muscles around your back passage as if you are trying to stop yourself from peeing or passing gas, then relax. Remember to breathe normally while performing these exercises.
Antenatal Yoga or Pilates
Consider joining an antenatal yoga or pilates class, ensuring that your instructor is aware of your pregnancy and how far along you are. These classes can offer modified exercises suitable for your stage of pregnancy, helping to improve your strength, flexibility, and overall well-being.
Precautions
While exercise is beneficial, it is important to avoid activities with a high risk of falling, such as horse riding, skiing, or cycling. Also, refrain from contact sports like kickboxing or squash, and be cautious about exercises that require you to lie flat on your back for extended periods, especially after 16 weeks of pregnancy.
Remember to listen to your body and adjust the intensity or duration of your exercises as needed. If you experience any discomfort or have specific concerns, consult your doctor or midwife for personalized advice.
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Practice relaxation techniques, such as yoga
Pregnancy can be a challenging time, and getting a good night's sleep is often difficult due to physical discomfort and hormonal changes. Yoga is a fantastic way to ease these challenges and improve sleep quality.
Prenatal yoga can help women fall asleep and stay asleep. It is a natural stress reliever, helping to reduce stress during the day so that your body is more in sync with its natural sleep patterns. Yoga is also a powerful tool for calming the mind, and techniques like deep breathing and mindfulness can help reduce anxiety and create a peaceful mental space.
Yoga can address both the physical and emotional factors that may be keeping you awake. It can help you relax, reduce discomfort, and create a peaceful environment for sleep. For example, specific poses can improve circulation and reduce swelling in the legs and feet, which is a common issue during pregnancy that can disrupt sleep.
Gentle stretching and focused breathing are key components of prenatal yoga. Poses like the Child's Pose help to stretch out the back and calm the mind. You can start this pose on your hands and knees, then sit back on your heels, stretching your arms forward and lowering your forehead to the ground. Another pose to reduce swelling in the legs is the Legs-Up-the-Wall Pose (Viparita Karani). This pose is performed by lying on your back with your legs extended up against a wall. It helps to promote better blood flow and reduce swelling.
It is important to note that not all yoga practices or poses are suitable during pregnancy. It is recommended to take a prenatal yoga class with a certified instructor who can guide you through appropriate poses and ensure your safety. Always check with your healthcare provider before starting prenatal yoga, especially if you have any conditions or are at increased risk of preterm delivery.
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Try a variety of pillows and sleeping surfaces
Sleep is extremely important during pregnancy, as your body needs more sleep than usual to recharge. Doctors recommend eight to ten hours of sleep during pregnancy, but insomnia and disrupted sleep can occur at any point during this time. As your bump gets bigger, it can be difficult to get a good night's sleep.
One way to improve your sleep is to try a variety of pillows and sleeping surfaces. Regular pillows may work just fine, but you might want to try one of the many pillows that are made specifically for pregnant women. These often have Velcro tabs that attach two pillows to provide support in front and back. You can also try a foam mattress pad, which goes on top of your mattress and under the sheet and regular mattress pad for added comfort and air circulation. These can be particularly helpful if lying on your side puts too much pressure on your hips.
If you don't have a foam mattress pad, you might find that the couch, a reclining chair, or an air mattress is more comfortable. You could also try the bed in your spare bedroom if you have one.
In addition to experimenting with pillows and surfaces, you can also try different sleepwear to keep yourself comfortable. Many moms-to-be favour loose sleepwear made of natural fibres, as synthetics can trap moisture next to the skin and leave you feeling damp and chilled. Some women say that silky nightwear helps them slide out of bed easily, while others find the fabric too chilly. You can also wear a maternity bra or belt if you want extra support for your breasts and belly.
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Frequently asked questions
It is completely normal to experience disrupted sleep during pregnancy, especially during the third trimester as your bump grows and you experience more aches and pains. Here are some tips to help you sleep better:
- Exercise: Try to get some gentle exercise during the day, such as walking or swimming, as this can help you feel less tired.
- Avoid caffeine: Avoid tea, coffee, and cola drinks in the evening as caffeine can make it harder to fall asleep.
- Avoid heavy meals: Steer clear of heavy meals that could aggravate heartburn, a common issue during pregnancy.
- Reduce fluids before bed: While it's important to stay hydrated, try not to drink too much in the hours before bedtime, as this can increase the chance of needing to wake up to use the bathroom.
- Sleep on your side: Lying on your side is the best sleep position during pregnancy. If you wake up on your back, just turn over and go back to sleep.
- Experiment with pillows and mattresses: Try using different pillows and surfaces to get comfortable. Foam mattress pads can be useful if lying on your side puts too much pressure on your hips.
- Wear loose, comfortable sleepwear: Choose sleepwear that keeps you at a comfortable temperature. Loose clothing made from natural fibres is often best.
Insomnia during pregnancy can be caused by a combination of pregnancy hormones and symptoms, such as heartburn, nausea, and a frequent need to urinate.
If you are struggling with insomnia, it is important to seek help. Talk to your partner, a friend, or a doctor about your sleep issues. Your doctor may be able to recommend occasional, small dosages of melatonin to help you sleep.
Here are some additional tips to improve your sleep hygiene:
- Reduce stress: Do not underestimate the impact of stress on your sleep. Try practising relaxation techniques such as yoga, or get a massage to help you relax.
- Avoid screens before bed: Abandon television and electronics before bed to improve your sleep.
- Plan your maternity leave: The last few months at work can be tiring, so consider starting your maternity leave to reduce stress and get some rest.
