Pregnancy Sleep Solutions For Numb Arms

Pregnancy can be a time of excitement and joy, but it also comes with its fair share of discomforts, including disruptions to sleep. Many women experience insomnia and other sleep issues during pregnancy, especially in the second and third trimesters, as the growing belly and various pregnancy symptoms make it harder to find a comfortable sleeping position. One such issue is the feeling of numbness or tingling in the arms, which can be caused by carpal tunnel syndrome or restless legs syndrome (RLS). RLS, affecting up to a third of pregnant women, is characterised by an uncontrollable urge to move the legs, and sometimes arms, due to crawling, tingling, or burning sensations. Carpal tunnel syndrome, on the other hand, is caused by pressure on the median nerve in the wrist, leading to numbness and pain in the hands. While these conditions can be frustrating, there are ways to manage them and improve sleep quality during pregnancy.

Avoid caffeine and chocolate, especially in the evenings

Caffeine and chocolate are known to contain high levels of caffeine, which can increase the risk of pregnancy complications. While chocolate is safe to consume during pregnancy, it is important to do so in moderation. A few pieces of chocolate are fine, but a six-pack of king-sized candy bars is not.

The American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine intake to 200 milligrams or less per day during pregnancy. This is equivalent to about two cups of instant coffee. However, it is best to reduce caffeine intake as much as possible to protect the baby.

Caffeine is found in various foods and drinks, such as tea, coffee, and chocolate. It is also added to energy drinks and sports drinks. Be mindful of your caffeine intake, especially in the evenings, to avoid disrupting your sleep.

Chocolate, especially dark chocolate, contains caffeine and can affect your sleep. Opt for decaffeinated tea and coffee, fruit juice, or water instead. If you're craving something sweet, choose chocolate products that are lower in added sugar.

Additionally, be cautious when consuming chocolate during the third trimester. While the benefits of chocolate during pregnancy are well-proven, there is some evidence that excessive consumption in the third trimester may have negative effects on the baby's ductus arteriosus.

Eat a light, early dinner

Eating a light, early dinner can help you sleep better during pregnancy. A big dinner can cause drowsiness and disrupt digestion, so it's best to eat your largest meal before mid-afternoon and opt for a light evening meal. This will give your body enough time to digest the food before you go to bed.

• Plan your meals: Designate lunch as your largest meal of the day and opt for a lighter dinner. You can still eat a hearty meal, but shifting it to lunchtime will give your body more time to digest before you sleep.
• Eat dinner earlier: Aim to finish your dinner at least two to three hours before bedtime. This will give your body time to digest the food and reduce the risk of heartburn or indigestion.
• Choose light and nutritious foods: Opt for whole grains, lean proteins, fruits, and vegetables for your dinner. These foods are easier to digest and provide essential nutrients for you and your baby.
• Stay hydrated: Drink plenty of fluids during the day, but reduce your intake in the evening. This will help prevent frequent bathroom breaks during the night.
• Manage heartburn: If you experience heartburn, avoid spicy and acidic foods, especially at night. Eat lighter meals and give yourself enough time to digest before lying down.
• Listen to your body: Every pregnancy is unique, so pay attention to your body's signals. If you feel hungry before bed, have a light snack containing carbohydrates and protein, such as high-protein cereal with milk or a smoothie.

Take your time when eating your evening meal

During pregnancy, it's common to experience tingling, numbness, and pain in the hands and arms. This is often caused by carpal tunnel syndrome, which affects the median nerve in the wrist. The swelling that occurs during pregnancy can increase pressure on this nerve, leading to these uncomfortable symptoms.

To prevent your arms from falling asleep while you sleep, there are a few things you can try. Taking your time when eating your evening meal is a good place to start. Here are some tips to help you slow down at dinnertime:

• Set a relaxed pace for your evening meal. Avoid rushing through your dinner and instead, create a calm and enjoyable atmosphere. Take the time to savour each bite, engaging your senses in the flavours, textures, and aromas of your food.
• Practise mindful eating. Focus on the present moment and the food in front of you. Avoid distractions like television or scrolling through your phone. Instead, make mealtime a technology-free time, allowing you to be more in tune with your body and its signals.
• Eat slowly and chew your food thoroughly. Put your utensils down between bites and take small pauses. Not only will this help prevent your arms from falling asleep, but it can also aid digestion and make you feel more satisfied after your meal.
• Make mealtime a social occasion. Engage in conversation with your family or friends. Sharing a meal with loved ones can naturally slow down your eating pace and make the experience more pleasurable.
• Avoid eating in a hurry or when you're on the go. Plan your meals so that you have dedicated time to sit down and eat without feeling rushed. This will help you be more mindful of your eating speed and prevent you from overeating.
• Practise deep breathing before and during your meal. Take a few deep breaths before you start eating to centre yourself. During the meal, pause occasionally to take a few slow, deep breaths, focusing on relaxing your body and mind.

By taking your time while eating your evening meal, you give your body a chance to relax and digest. This can help reduce the pressure on your nerves, potentially alleviating the symptoms of carpal tunnel syndrome and preventing your arms from falling asleep. Remember to listen to your body and make any necessary adjustments to find relief during your pregnancy journey.

Drink less liquid before bed

Drinking less liquid before bed is a strategy that can help you sleep better during pregnancy. Here are some tips to help you reduce liquid intake before bedtime:

• Limit caffeine intake: While it's safe to consume up to 200 mg of caffeine per day during pregnancy, it's important to remember that caffeine can affect your sleep. Try to avoid caffeine close to bedtime and be mindful of your total daily intake. This includes coffee, tea, soda, and chocolate.
• Stay hydrated during the day: Make sure to drink enough water throughout the day to meet the recommended intake of 8-12 cups of water. This will help your body function properly and reduce the urge to drink too much liquid at night.
• Avoid sugary drinks: Sugary drinks, including sodas and fruit juices, can cause blood sugar spikes and energy crashes, disrupting your sleep. Opt for water or herbal tea instead.
• Be mindful of your fluid sources: Remember that many foods and drinks contain water, such as fruits and vegetables. Eating water-rich foods during the day can contribute to your hydration levels and reduce the need to drink as much liquid before bed.
• Listen to your body: If you feel thirsty, drink something. However, be mindful of the types of liquids you choose and try to avoid caffeine and sugar before bed.
• Consult your healthcare provider: Discuss your fluid intake with your doctor or midwife. They can provide personalized advice based on your specific needs and pregnancy journey.

Exercise during the day, but not too close to bedtime

Exercise is a great way to improve your sleep during pregnancy, but it's important to avoid strenuous activity close to bedtime. Here are some tips for exercising during the day while you're pregnant:

Listen to Your Body

It's important to listen to your body and not push yourself too hard. Avoid exhausting yourself, especially as your pregnancy progresses. If you feel uncomfortable or your maternity team advises you to slow down, it's best to reduce the intensity of your workouts. As a general rule, you should be able to hold a conversation while exercising. If you become breathless while talking, you're probably exercising too strenuously.

Maintain a Consistent Routine

Try to incorporate exercise into your daily routine. Aim for at least 30 minutes of moderate-intensity physical activity, such as walking, on most days. If you can't manage 30 minutes at once, shorter sessions of 15 minutes each can also be beneficial. Consistency is more important than intensity.

Choose Suitable Activities

Opt for exercises that are generally safe during pregnancy, especially if you're a beginner. Some recommended activities include:

• Cycling (outdoors or stationary)
• Muscle-strengthening exercises, including pelvic floor exercises
• Water exercises (aquarobics)
• Yoga, stretching, and other floor exercises
• Pregnancy exercise classes

Avoid High-Risk Activities

Stay away from exercises that involve a high risk of falling, such as horse riding or skating, or those that can cause abdominal trauma or pressure, like weightlifting. Contact sports and exercises at high altitudes should also be avoided.

Modify Your Routine as Needed

As your pregnancy progresses, you may need to modify your routine. For example, avoid lying flat on your back for long periods, especially after 16 weeks, as it can restrict blood flow. Instead, modify these exercises by lying on your side.

Stay Cautious in Hot Weather

Avoid strenuous exercise in hot weather, as it can raise your body temperature too high. Reduce the intensity of your workouts on hot or humid days, and stay well-hydrated.

Build Up Gradually

If you weren't active before your pregnancy, start with low-intensity exercises and gradually increase the intensity and duration. Begin with walking or swimming, and build up to moderate-intensity activities.

Consult Professionals

Before starting or modifying an exercise routine during pregnancy, always consult your doctor, physiotherapist, or another trusted healthcare professional. They can guide you based on your specific needs and conditions.

Frequently asked questions