Pregnancy & Sleep | A Guide to Restful Sleep During Pregnancy

Waking up feeling tired? Not feeling your best? Though often overlooked, sleep is vital for our overall health and well-being.  According to the American Heart Association, our bodies use sleep time to heal and restore. Pregnancy and sleep aren’t always synonymous. Many women struggle to get enough sleep during their pregnancy. There are several contributing factors to pregnancy insomnia; a few of them include: 

• Hormonal changes (Rapid changes in hormone levels to accommodate the growing baby can make getting and staying asleep difficult). 
• Anxiety
• Physical discomfort such as backaches, and leg pains/cramping night-time trips to the bathroom.
• Heartburn

To improve your sleep hygiene and combat any pregnancy insomnia you experience, we spoke with our staff nurses at The Pregnancy Network and asked them to weigh in on some things they recommend to improve your sleep hygiene and combat any pregnancy insomnia you are experiencing. 

1. Take Prenatal Vitamins

Starting a prenatal vitamin is highly recommended. These vitamins contain many of the naturally occurring vitamins and minerals you need to nourish yourself and your baby during this season of growth. They also help to keep your hormones in check, in turn, making sleep come more easily at night. 

According to The Sleep Foundation Organization, “prenatal vitamins may help prevent conditions like restless leg syndrome, a common cause of insomnia in pregnant women.” To find out more insightful information about Prenatal Vitamins, you can read our blog post here ➡️ Unlocking The Benefits Of Prenatal Vitamins For You And Your Baby.

2. Ease Anxiety

Becoming pregnant, especially if you weren’t expecting it, can bring about anxiety. Many changes happen, physically and emotionally. When we lay down at night we may be ready to sleep but our brains are not and the worry stays turned on. There are several things to try that can help ease the anxiety and allow for a restful night’s sleep:

• Breathing techniques; Watch a great video on breathwork here.
• Gratitude journaling
• Staying active during the day
• Implementing gentle exercises such as yoga

3. Get Comfortable 

The aches and pains that accompany pregnancy are no fun and they can also contribute to not getting in as many winks as we should. Here are some things you can try to make yourself as comfy as possible when snuggling in for the night.

•  Prop yourself up in bed with extra pillows. 
• Sleeping on your left side has been proven beneficial for blood flow; you can also place a pillow between your knees to support your back and hips. 
• While laying on your side, it may also provide some relief to place a pillow under your belly for extra support.
• While lying on your side, place a pillow behind your back/hips to help keep yourself propped up. 

4. Increase Magnesium Intake

A study done by the Mayo Clinic suggests increasing your magnesium intake while pregnant. Magnesium helps with pain and cramping. Some foods rich in magnesium include: 

• Dried fruits
• Beans
• Bananas
• Seeds
• Whole Grains
• Leafy greens

There are also topical forms of magnesium that you can apply directly to your skin before bedtime—do your research and ask your healthcare provider about which may be best for you. 

If you’d like additional information on maintaining a healthy diet while pregnant, our blog post, Healthy Foods, Healthy Pregnancy: 4 Easy Ways To Strengthen Your Body and Your Developing Baby,

is a must-read. You can click here to check it out. 

5. Stay Hydrated

Drinking plenty of water also goes a long way to prevent pregnancy cramps and pains. By keeping your muscles hydrated, they’re less prone to cramping. So drink up! Keep a water bottle with you and take small sips throughout the day. 

6. Avoid Sleep Interruptions

It’s no secret that pregnancy increases our trips to the bathroom, which can make sleeping through the night rough! Here are a few tips on how to cut down on those middle-of-the-night shuffles to the potty and spend more time in bed. 

• Cut down on caffeinated drinks. Caffeine acts as a diuretic, meaning it makes you have to urinate more often. 
• Try to limit your fluid intake before bed. 
• Lean forward while using the bathroom to ensure your bladder is emptying fully. 

7. Heartburn Relief

Most of us have experienced heartburn, but there’s no heartburn like pregnancy heartburn. It’ll have us burning and wanting a huge bowl of ice cream at the same time! It can be extra annoying when you’ve just laid down for the day. Try these tips to ease bedtime heartburn. If heartburn gets too severe, ask your doctor about medications they can prescribe to get you through. 

• Eat small meals throughout the day instead of fewer, larger meals.
• Avoid spicy foods.
• Caffeine, again, is not our best friend when it comes to heartburn.
• Drink water with and in between meals.
• Avoid lying down directly after eating a meal. 
• Take a short walk after each meal, even if it’s putting up laundry or walking around your yard.

8. Establish a Sleep Routine

A good sleep routine is paramount to ensuring you get a good night’s rest during pregnancy. Make yourself and your sleep a priority. Set up a relaxing routine each evening to get yourself ready to unwind and unplug for the day. This may look like an evening walk followed by a warm shower or bath, listening to some relaxing music, chatting with a friend or family member, reading a book, doing a facemask, lighting your favorite candle, writing an entry in a gratitude journal, or some gentle yoga/meditation. A relaxing evening looks different for everyone but sticking to a bedtime routine will set you up for success when it comes to good, quality sleep. It will also carry over into your postpartum season as well. 

Remember, you’ve got this mama, sweet dreams!