How to Sleep when you're Pregnant: Tips on Pregnancy & Maternity sleep that every adult could use!
Heartburn. Insomnia. Having to use the bathroom multiples times a night. Just plain uncomfortable.
Sound familiar?
If you've been pregnant, or are currently pregnant, this one's for you! Our guest author today is Jenny Silverstone, blogger from MomLovesBest, and she is sharing her top tips for sleeping while you're pregnant, and how to minimize the side affects above (because you have enough of those already!). With a lack of caffeine, coupled with any anxiety about Motherhood, great sleep can be difficult when you have a bun in the oven. Even after you give birth, there are still some ways we'll share below on how to sleep through the night again!
Photography by Raven Vasquez Photography
Everyone needs sleep — without it, our moods, concentration, and health all plummet. But when you’re pregnant, you need your rest more than ever. You’re growing a new life inside you and that’s physically and emotionally draining.
But when you’re sleeping for two, does that mean you actually need twice as much as sleep as usual? How would you ever get anything done?
Some professionals recommend women get a minimum of 7 hours of sleep every night during pregnancy. Even then, some women won’t feel like this is nearly enough. A study has shown moms who were pregnant with their first child and who slept less than 6 hours a night had a risk 4.5 times higher of having a C-section when compared with women who slept 7 hours or more (source). The women who slept less also had longer labors.
Pregnancy can negatively affect your sleep in multiple ways:
Worries can keep you up at night.
Morning sickness can make you miss out on shut-eye.
The frequent urge to pee can interrupt sleep.
It can be difficult to find a comfortable position.
In later pregnancy, back and pelvic pain can keep you up.
You might wake yourself up by snoring because some women begin to snore during pregnancy because of weight gain.
The Benefits of Sleep and Rest During Pregnancy
Although it can be a challenge getting good sleep while pregnant, the benefits are big if you can manage it. Here are some of the benefits you’ll see:
It can reduce stress: You’re going to have stress in spades as an expectant mother. You’re going to have a lot to juggle — aches, worries, doctor’s appointments, preparing for your baby and more. Sleep will help you relax and feel calmer.
It can help your baby gain the proper amount of weight: Moms who had less sleep when they were pregnant — both in terms of quality and quantity — tended to have babies with lower birth weights. While you don’t want to set a world’s record for the heaviest baby, you also want to make sure it’s at a healthy weight.
It may help you obtain a full-term delivery: When a woman isn’t getting enough sleep, she tends to have increased inflammatory responses that can lead to preterm birth. Making sleep a priority can be enough to calm or avoid that inflammatory response to begin with.
You’ll have less depression: The link between lack of sleep and insomnia is strong — whether you’re pregnant or not (source). But add your changing lifestyle and body to the concerns about your baby’s health and depression can easily creep in if you’re feeling overtired.
A healthier immune system: A good night’s sleep can give your immune system a boost. That can help moms-to-be fight off any viruses or bacteria they are exposed to (source). The ability to fight off illnesses is going to keep both you and your baby healthier during your pregnancy.
You’ll have less pressure on your cervix: During pregnancy, the cervix stays closed so your baby stays in. Relaxing and resting will help your cervix stay in place.
There will be better circulation of blood to the uterus: More blood to the uterus means a better supply of oxygen and nutrients to your baby.
It helps fight high blood pressure: High blood pressure can strike during any pregnancy, and because the consequences can be severe, you have to take it seriously. One of the most common orders a doctor will give a woman who has high blood pressure is bed rest. That’s because resting helps ease the pressure from the heart.
You’ll have more energy: You’ll likely feel tired during pregnancy — it’s bound to happen at some point. But you don’t have to feel exhausted for the full nine months. With enough sleep you might find, especially during the second trimester, that you feel downright energetic.
It may help keep placenta previa at bay: Placenta previa is when the placenta blocks part of the uterus, which is a dangerous situation for both a mother and her baby (source). To combat this condition, your doctor will order plenty of rest for you.
Here are my Top 10 Tips for Great Pregnancy Sleep While You're Pregnant:
1. Create a Solid Nighttime Routine
When your baby is born you’ll understand the power of a good nighttime routine for your child — it can be soothing and can signal to their body and mind that it’s time to sleep. A nighttime routine is good for you as well. Your nighttime routine might be taking a warm shower to relax your muscles and ease tension, sipping on a cup of tea, and having a snack while you let your mind unwind with your favorite television show.
2. Activities That Can Help You Fall Asleep Faster
The key to picking an activity that will help you fall asleep is to not make it super exciting. You don’t want to watch a movie you’ve been dying to see for months. You should find something that might naturally be snooze-inducing, like reading some boring scientific journals or watching an old black and white movie you don’t think will hold your interest. Another thing you could do is take a warm shower while you’re listening to relaxing music.
3. Try These Foods and Drinks To Help You Sleep Better
When looking for a way to sleep better, don’t ignore your food and drink choices. Some act like a magic sleeping potion. And when you eat several for dinner before bed, it’s even better.
Here are some great choices:
Kiwis.
Soy products.
Beans.
Artichokes.
Tart cherry juice, and as a side perk, it can be great at relieving aches and pains — runners use it for that purpose.
Whole grains.
Yogurt.
Kale.
Bananas.
Warm milk.
4. Avoid or Cut Back On These Things
There are certain things you should stay away from if you’re trying to fall peacefully to sleep at bedtime:
Fluids: Too many drinks in the hour or two before bed will have you racing to the bathroom in the middle of the night. Unless you relish the idea of taking more night time bathroom breaks than your grandma, limit the after-dinner drinks and try to get most of your hydration during the day and early evening.
Electronic devices: Electronics are too stimulating for many people. Whether you’re playing that hard-to-reach level of Candy Crush or you’re catching up on your work emails, it’s too easy to get sucked into electronic devices and all the drama that can come with them.
Napping while pregnant: Naps are a great idea for pregnant women because they can help make up for some of the sleep they don’t get at night. But the key to napping is to not let it work against your night sleep schedule. The last thing you want to do is nap so long you suffer from insomnia at night. So if you’re taking an afternoon nap, you should keep it short enough it won’t interfere with your bedtime. Even when you’re napping in the morning, shorter might be better. A 20-minute nap is enough to recharge your batteries without making you feel overtired (source). But if you’ve had a few terrible nights of sleep in a row, you may want to pencil in a longer nap during the morning if you can. It should still be far enough away from your bedtime that it won’t sabotage your upcoming night of sleep.
5. Consider Aromatherapy
Sometimes smells are enough to help you relax and put you in the mood for sleep. There are different methods of getting your aromatherapy fix.
Candles.
Ultrasonic diffusers.
Fresh flowers
Essential oils.
But if you opt for essential oils, remember there is a long list of ones you should stay away from. And you should never use any essential oils in the first trimester when a baby is developing all of its critical organs (source).
Also, before you use aromatherapy, you should consider any potential health risks associated with it. Some medical professionals say candles, aerosols, plug-in air fresheners, and gels may contain chemicals that can be harmful to people.
But there isn’t enough conclusive evidence to sound the alarm yet. And if you do use candles or other aromatherapy methods, you might just want to crack a window to be on the safe side (source).
6. Get a Bedtime Massage
Nothing can feel as good on tired, sore muscles as a massage. And the best kind of massage is one you don’t have to pay for. If you can talk your partner into giving you a rubdown each night, you’ll feel much more relaxed and sleepy. With some shea butter, you’ll almost be able to close your eyes and picture you’re at a spa. Here are some great areas to focus on:
Belly, but make sure to use a gentle touch.
Head.
Lower back.
Shoulders.
Feet.
Lower legs.
7. Use Pregnancy Pillows
Pregnancy pillows are oversized pillows made to be used by pregnant women who are looking for a more comfortable position. There is a wide variety of pillows shapes — U-shape, total body pillows, inflatable pillows, and wedges.
Here is what each one can do:
Total body pillows: These are best for when you have a large number of aches and pains spread throughout your body.
U-shaped: These are good for back sleepers who are trying to learn to sleep on their sides. They can prop you up on your side.
Inflatable pillows: This is the biggest pillow you can find and stomach sleepers seem to love this kind.
Wedges: When you don’t want to share your bed with a big pillow, but you need some extra support for your belly or your back, you can opt for a wedge.
C-shaped: If you don’t have as much room in your bed, you can go with this shape. This kind is best for plus-size women (source).
Pregnancy pillows can help you find a comfortable position so you can sleep peacefully throughout the night with less tossing and turning. If you’re using a wedge, get in your desired position and place it wherever you need support. If you’re using a bigger pillow, it might be easiest to put the pillow in place and then climb onto it, adjusting it as you figure out which position feels best. You can wrap it around your head and neck, legs, and belly however it feels best.
8. Make Your Bedroom More Conducive For Sleeping
If your bedroom is a place that feels relaxing to you, you might be better able to sleep there.Here are some ideas to help you turn your room into a place that will lull you to sleep.
Find the right temperature: You’ll sleep better in a cooler room. Consider turning your thermostat down to 68 degrees or lower.
Keep the lights down: Put up blinds or shades over your windows to block out any street lights or the sun in the morning.
Consider white noise: Sometimes white noise, like from a fan, can be enough to relax you into going to sleep. If you love the sound of the ocean, consider a machine that makes wave sounds.
Get comfy sheets and blankets: Pregnancy is a great time to upgrade to that thread count you’ve always wanted for sheets. With all you’re going through, you deserve a little pampering.
9. Wear a Belly Band
Some women swear by the comfort a belly band provides. It can help with pelvic, hip, and back pain. Some Mamas-to-be like to sleep with it, but others feel that’s too much and would rather sleep without it. By controlling your pain throughout the day — a belly band can help you sleep at night even if you don’t wear it at bedtime. It will help keep your daily aches and pains at bay. If you don’t like wearing it at bed, find your most comfortable pajamas and slip between the sheets.
10. Apps to Help You Sleep Better
Sleep apps can play relaxing sounds or music when you sleep. Others can track and analyze your sleep patterns. There are even adult coloring book apps meant to help you fight your anxiety so you can sleep. The sky’s the limit when it comes to apps — you can find ones that use hypnotherapy and meditation recordings.
Some of my personal favorite free sleep apps are:
You can find more of Jenny's incredible parenting tips and baby advice on MomLovesBest.com !