Evie Summers
Sleep is extremely important for your health and the health of your baby. However, it can be difficult to get a good night's sleep when you're seven months pregnant. At this stage of your pregnancy, you may be experiencing physical discomfort due to your growing bump, as well as heartburn, nausea, and a frequent urge to urinate. Additionally, high levels of estrogen can cause rhinitis, leading to snoring and obstructive sleep. To improve your sleep, it's recommended to sleep on your side, with a pillow between your knees and one under your abdomen for support. You should also avoid caffeine, especially later in the day, as it can keep you awake and affect your sleep patterns. Gentle exercise during the day, such as yoga or swimming, can help you feel less tired, and practicing relaxation techniques, such as deep breathing and aromatherapy, can aid in reducing anxiety and improving sleep quality.
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What You'll Learn
Reduce stress and anxiety with relaxation techniques
Sleep can become elusive during pregnancy, and stress and anxiety can be contributing factors. To reduce stress and anxiety, try the following relaxation techniques:
Progressive Muscle Relaxation (PMR)
This technique involves tensing and relaxing specific muscle groups around your body. It can help release the muscle tension caused by stress and improve sleep quality.
Deep Breathing Exercises
Breathing techniques can be helpful in reducing anxiety. Deep breathing exercises are a form of relaxation intervention that can promote mental health and reduce stress.
Mind-Body Interventions
Yoga, hypnotherapy, and mindfulness practices are mind-body interventions that can help reduce anxiety. These practices can induce mental relaxation and alter negative thought patterns, leading to improved behaviour and coping skills.
Music Therapy
Listening to music is a form of relaxation intervention that has been shown to reduce symptoms of stress, anxiety, and depression.
Meditation
Meditation is another relaxation intervention that can help reduce stress and anxiety.
Visualisation
Close your eyes and imagine yourself in a safe, calm, and relaxing place. This technique can help remove you from stressful environments and relieve feelings of stress.
Exercise
Gentle exercise, such as yoga or walking, can help reduce stress and promote better sleep. However, be mindful of your energy levels and comfort level, and don't overexert yourself.
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Avoid caffeine, especially later in the day
Caffeine is a stimulant that increases your blood pressure and heart rate, and the frequency of urination, thus causing a decrease in body fluid levels and resulting in possible dehydration. While some experts state that moderate levels of caffeine (between 150-300mg a day) do not negatively affect pregnancy, others disagree.
Some studies have shown a link between high levels of caffeine consumption and delayed conception. Additionally, caffeine may cause you to feel jittery, have indigestion or trouble sleeping. During pregnancy, you may be especially sensitive to caffeine because it may take you longer to clear it from your body than if you weren't pregnant. It may also make you feel nauseous or lightheaded.
Caffeine can also affect your baby. It passes through the placenta to your baby, and because your baby's metabolism is still maturing, they are unable to safely process caffeine. Even a small amount can cause changes in your baby's sleep pattern or normal movement pattern in the later stages of pregnancy.
Therefore, it is advisable to cut down on or cut out caffeine, especially later in the day. Caffeine is present in tea, coffee, chocolate, soft drinks, energy drinks, and some medicines, such as cold medicines.
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Exercise during the day, but not too close to bedtime
Exercise is a great way to improve your sleep while pregnant, but it's important to avoid doing it too close to bedtime. Aim to complete your physical exercise at least three hours before you plan to sleep. This gives your body time to unwind and relax.
Exercising during the day can help you feel less tired. Even if you feel exhausted, try to do some low-impact activity, such as a walk or a swim. You could also join an antenatal yoga or Pilates class, ensuring the instructor knows you're pregnant. Yoga is a great way to get some gentle exercise and learn relaxation techniques, which can help with anxiety and prepare you for labour.
If you're struggling to sleep, it's worth considering your diet. Limit caffeinated and sugary drinks during the day and opt for smaller, more frequent meals instead of big, heavy ones. It's also a good idea to avoid eating too much too close to bedtime, as this can raise your body temperature and disrupt your sleep.
Pregnancy can be a stressful time, and stress can impact your sleep. Try to manage your stress levels during the day by practising relaxation techniques and deep breathing exercises. This will help you feel calmer and more prepared for sleep at bedtime.
Finally, don't forget the importance of fresh air. Getting plenty of fresh air during the day can help you feel sleepier at night.
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Sleep on your side with pillows for support
Sleeping on your side with pillows for support can help you sleep better during your seventh month of pregnancy. This is because sleeping on your side—whether on the left or right—helps to give you and your baby optimal blood flow. Sleeping on your side is also associated with lower rates of late-term stillbirth compared to back or right-side sleeping positions. Back sleeping restricts blood flow to the uterus, which can lead to low birth weights and other health problems for the baby.
To help you sleep on your side, you can use a pregnancy pillow. These pillows are specially shaped to assist in sleeping comfortably on your side during pregnancy. They are designed to support your growing belly and come in a variety of shapes and sizes. The four best sleeping positions with pregnancy pillows include using a C-shaped pillow for back and front support, a U-shaped pillow for full-body support, and an I-shaped pillow (body pillow) for support on one side while sleeping.
To use a C-shaped pregnancy pillow, place it behind your back, lay your head on the part that reaches around, and place the end between your knees. This will give you optimal back support. You can also place the C-shaped pillow in front of you as you lay down on your side and place the end between your knees to give you front support.
To use a U-shaped pregnancy pillow, place the "U" connected end behind your head so that it supports your head and both sides when you lay down.
To use an I-shaped pregnancy pillow, also known as a body pillow, lay down on the side you want to sleep on and place the pillow on the side that you want to be supported.
You can also use regular pillows to support you while sleeping on your side. Simply slip a pillow between your legs to ease discomfort in your hips and lower body. If you want more support, consider getting an orthopedic knee pillow that's made of memory foam.
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Maintain a cool, comfortable temperature in the bedroom
Maintaining a comfortable temperature in the bedroom is important for a good night's sleep, especially during pregnancy. Here are some tips to achieve that:
Keep your bedroom temperature within the 60-67 degrees Fahrenheit range. This temperature range is optimal for a good night's sleep. Turn down the thermostat a few degrees before bedtime so that it's within this range when you turn off the lights. Temperatures outside this range can make it harder to fall asleep, lead to restlessness, and affect the quality of sleep.
Avoid overheating by limiting physical activity close to bedtime. While exercise is beneficial for better sleep, it's important to complete your workout at least three hours before bedtime. This gives your body time to unwind and your core temperature to regulate. Additionally, avoid heavy meals close to bedtime, as they can increase body temperature and disrupt sleep.
Stay cool with bedding and nightwear made from breathable materials. Choose lightweight and breathable fabrics such as cotton or linen for your bedding and nightwear. They will help keep you cool and comfortable throughout the night.
Consider using a cooling mattress pad or pillow. If you find that your mattress retains heat, invest in a cooling mattress pad. These pads are designed to help regulate the temperature and provide a cooler sleeping surface. You can also find cooling pillows that provide a similar benefit.
Keep the bedroom well-ventilated. Ensure your bedroom is well-ventilated by opening a window or using a fan. This will help maintain a comfortable temperature and provide fresh air, promoting better sleep.
By following these tips, you can create a cool and comfortable bedroom environment, which will help you sleep better during your pregnancy. Remember that everyone's preferences are unique, so adjust the temperature and bedding according to your personal comfort level.
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Frequently asked questions
Stress and anxiety are common during pregnancy, and they can interfere with sleep. Try to practice relaxation techniques, such as deep breathing and aromatherapy with lavender, before bed. You can also try making to-do lists for the next day before bedtime to avoid taking stress to bed with you.
It is recommended to cut down on caffeine, especially later in the day, as it can keep you awake and cause you to wake up throughout the night. You should also limit your use of electronic devices before bed, as the blue light from these devices can disrupt your sleep. Getting moderate exercise during the day can also help you feel sleepier at night, but make sure to complete your workout at least three hours before bedtime to give your body time to unwind.
As your pregnancy progresses, you may find it more comfortable to sleep on your side, with a pillow between your knees and one under your abdomen. Sleeping on your back is not recommended during the later stages of pregnancy as it can put pressure on a major vein that returns blood from the lower body to the heart. Some pregnant people also find it more comfortable to sleep with an elevated upper body, using wedge pillows or a reclining mattress.
