Sleep in pregnancy

Getting a good night’s sleep in pregnancy

Pretty much as soon as you get that positive pregnancy test it hits: exhaustion like you’ve never experienced before. It’s down to those pregnancy hormones and the fact that your body is working hard to grow the placenta and nourish that baby.

While tiredness eases off during the second trimester (weeks 13-28) it can return with a vengeance in the third (weeks 29-40). Your bump is getting bigger, making it difficult to find a comfortable position for sleeping; plus your expanding uterus is pressing on your bladder meaning that you can’t go too long between visits to the bathroom. On top of all that you’re likely to be experiencing stress and anxiety about the approaching birth.

Try these tactics to help you get a better night’s sleep at every stage of your pregnancy…

• Relax before you go to bed with a warm bath and a milky drink. Avoid caffeinated beverages in the couple of hours before you go to bed.
• Make sure the room where you sleep isn’t too hot as this can make it difficult to fall asleep. Cold feet also have this effect so wear socks in bed if necessary.
• Try meditation and controlled breathing to help you relax and drift off to sleep.
• If heartburn is bothering you, sleep propped up on pillows to prevent stomach acids flowing back into your esophagus.
• Sleep on your side, preferably the left side as this maintains a better flow of blood, with its vital oxygen and nutrients, to the placenta and your baby.
• Avoid sleeping on your back as it can lower your blood pressure, making you dizzy, and means the full weight of your uterus and unborn baby presses on your spine.
• Place a pillow or pregnancy wedge under your bump and between your legs to support your abdomen and make you feel more comfortable.
  

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