Pregnancy has many strange symptoms, discomforts and challenges to cope with and the number one annoyance for most pregnant women is how badly sleep can be disrupted.
Which means finding new ways to sleep better is so important.
You don’t need me to tell you that getting enough sleep is vital for your overall health and well-being.
It also will help you to cope with the demands of pregnancy much more easily.
So if you’re struggling to get enough rest here are 8 quick and easy tips you can try to help you sleep better in pregnancy, no matter what trimester you’re in.
Table of Contents
1. Try a Pregnancy Pillow or Strategically Placed Pillows
A pregnancy pillow is a MUST-HAVE pregnancy item for many Moms-to-be quite simply because they work!
You’ve no doubt seen a range of different shapes and sizes of pregnancy pillows on the market.
They’re ideal for growing bellies because they support your abdomen enough to be able to lay comfortably.
My significant other may have had to deal with a little less space in the bed but it was such a relief being able to get some sleep after I got my one.
If you’re someone who finds it more comfortable to lay propped up, stack a few pillows behind you.
See if that helps you achieve a suitable position to nod off. It really can be as simple as getting your pillow placement right.
2. Replace Your Mattress
This one isn’t just for pregnant women but for anyone who has trouble sleeping.
Mattresses don’t last forever.
Over time they lose support, springs pop out and odd lumps appear.
None of that is going to help you feel comfortable enough to get a good amount of sleep.
During pregnancy you’re going to be very aware of anything that makes you uncomfortable.
You need a mattress that is supportive more than ever before.
I have bought three mattresses since I left home and two of those were purchased when I was pregnant!
Many pregnant women find memory foam is a good way to go and I would agree with them.
3. Exercise a Little During the Day
It’s common knowledge that exercise tires you out but if you exercise too close to bed time it can have the opposite effect.
All that adrenaline will still be coursing around your body as you are trying to nod off.
Try exercising a little during the day, even if it is doing the cleaning or going for a walk.
This will help your body wind down and may tire you out just enough to help you fall asleep when bedtime comes around.
4. Set up a Relaxing Bedtime Routine
Are you guilty of watching scary films before bed?
Are you on your phone or watching videos on YouTube right before it’s time to sleep?
This could be the reason why you’re not finding it easy to nod off.
Over-stimulation is the enemy of sleep.
Instead, you need to wind down gradually.
Try having a warm bath a couple of hours before bed.
Listen to some relaxing music or read a book. Have some warm milk before bed.
Do whatever relaxes you, but make sure you avoid any type of technology for an hour before you plan to sleep.
Put your phone on silent and forget about it until morning.
5. Get Your Room Temperature Right
Is your room too hot or too cold? Make sure that the temperature is comfortable and that your room isn’t too stuffy.
You could try sleeping with the window open to get some fresh air circulating around the room.
Try and avoid air conditioning or fans as these simply circulate stale air.
Stick with natural air if possible but make sure that you’re comfortable.
Your comfort or discomfort can also come down to the types of blankets you’re using.
Is your comforter too thick? Is it too thin?
These are all things to think about.
Your body needs a moderate temperature to be able to relax and fall sleep.
No one wants the sweats at night!
6. Drink Your Water Earlier in The Day
You know that you need to drink plenty of water during pregnancy but when you do you spend all day (and night) peeing.
Waking up to pee is not going to do your sleep quality any good.
Try drinking the bulk of your water during the first part of the day, say between 7 am and 5 pm, and get the peeing out of the way!
Of course, that doesn’t mean don’t drink anything after dinner.
Simply cut down how much you drink after dinner to see if it makes a difference to your bathroom trips during the night.
7. Are you Getting Enough Vitamin D3?
Several studies have found that low levels of Vitamin D3, can affect the amount and quality of your sleep.
If your levels are low this could be the reason for your troubles.
Always choose a high quality vitamin to ensure you’re getting what you need.
8. Try Magnesium Spray or Epsom Salts
Magnesium is nature’s relaxer and will help you sleep if used before bed. It’s also good if you’re suffering with anxiety.
Magnesium a vital nutrient that the vast majority of us have low levels of.
There are a few different ways to get more magnesium. The first is to eat lots of magnesium rich foods.
Another way is to take a warm bath with Epsom Salts which is not only relaxing, it’s also great for your skin.
You can also try magnesium spray or supplements.
These are usually fine to use during pregnancy, but speak to your midwife or obgyn for further advice if you’re not sure.
Which Pregnancy Sleep Aids Will You Try?
Your growing body may make getting comfortable enough to sleep during pregnancy a bit of a challenge but there are plenty of things you can try. Some options won’t cost a thing. Others may have a minimal cost.
A new mattress could be the ultimate solution but if money is tight try the other suggestions first.
The important thing is to give them a go and see what works for you.
Sources:
- https://www.ncbi.nlm.nih.gov/pubmed/28475473
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659910/
- https://www.ncbi.nlm.nih.gov/pubmed/23853635
- https://www.healthline.com/nutrition/magnesium-and-sleep
- https://www.sleepfoundation.org/articles/pregnancy-and-sleep
- https://www.webmd.com/sleep-disorders/guide/pregnancy-insomnia
- https://www.ncbi.nlm.nih.gov/pubmed/14534398
- https://www.sleep.org/articles/sleep-better-during-pregnancy/