Baby and You

Sleepy head

A portrait of an Asian pregnant woman has headache sitting on her bed
Are you tired of feeling tired? Lisa Artis, spokesperson for The Sleep Council and a mum of two, offers advice on how to get a good night’s sleep when pregnant

Have you ever wondered why, as a pregnant woman, you are subjected to a stream of restless nights? Well, the simplest reason is this: to prepare you for the many sleepless nights you will get after baby is born!

During pregnancy, it’s not uncommon to contend with many sleep disturbances usually the result of anxiety and stress, hormonal fluctuations, and discomfort.

Even though you may be suffering from aching legs, back pain and other discomforts, there are certain things you can do to fall asleep faster and to sleep better.

• Drink plenty of fluids during the day, but cut down before bedtime to minimise frequent trips to the loo!

• Exercise regularly for health and to improve circulation – helps with leg cramps. But don’t exercise too close to bedtime or you might struggle to fall asleep.

• If you’re not getting enough rest at night, take a nap. Find a quiet spot and relax, even if it’s only for half-hour.

• Establish a wind-down routine – a warm bath (not too close to bedtime) can help relieve tension, drink a cup of caffeine-free tea or hot milk, read a book or listen to some soothing music. Caffeine in pregnancy should be avoided where possible and certainly in the latter half of the day.

• As your pregnancy progresses, you may find it more difficult to find a comfortable position. If you can’t get comfy in bed, use a pillow to support your body. For comfort, sleeping on your side with one pillow under your knee and another under your stomach may be helpful, as well as wearing loose cotton clothing and keeping a comfortable room temperature.

• If nausea is a problem for you, try eating frequent snacks like crackers throughout the day. Ginger is a great antidote to sickness. Smaller, more frequent meals help with heartburn too. 

• Stress and anxiety prevent a good night’s sleep and there’s nothing quite like impending labour and birth to make you anxious. It can all be a bit daunting for first-time mums (and second or third-time mums!), but try to remember that worrying won’t help you. Talking to fellow mums or mums-to-be about your concerns can be very reassuring.

• If concerns/problems persist, please see your doctor for advice.

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