Sleeping During Pregnancy

During the first trimester of your pregnancy, you may discover that you are sleeping more than usual as your body works to nurture your developing baby. This could mean not having a good night's sleep every night and feeling sleep-deprived. Pressure from your growing uterus may also cause you to make countless trips to the bathroom during the night.

As nausea and fatigue subside, the second trimester can be a good time to set a routine of going to bed and waking up at around the same time each day. Good sleep hygiene can also help to establish a pattern in preparation for the third trimester.

Many pregnant women find that they have the most trouble getting uninterrupted sleep during the latter stages of their pregnancy. As the growing baby increases in size, it is often harder to find a comfortable sleeping position.

Many pregnant women also report having vivid dreams, especially in the last trimester. These dreams can be related to changing hormonal levels and stress. Dreams are completely normal, often occurring just before waking up. Sometimes dreams can reflect concerns about the adjustments to parenthood which will need to be made.

Although it is common for pregnant women to experience interrupted sleep during the night, there are some options when it comes to getting as much sleep as possible and safely.

Current research supports the recommendation that pregnant women sleep on their side from 28 weeks onwards. Back sleeping can place pressure on the major blood vessels which supply blood to the uterus and oxygen to the baby.

The left side is considered ideal, but you can sleep on your right side for brief periods. It’s important to avoid back sleep.

Remember to:

• Start each night safely by lying on your left side. This is the position you're likely to hold for the longest period overnight.
• If you wake overnight, always reposition yourself on your left side.
• Sleep on your side for every sleep and every nap.
• Ask your partner to gently roll you onto your side if they see you sleeping on your back.
• Sleep on your side from 28 weeks pregnant until your baby is born.

Experiment with using pillows to find comfortable sleeping positions. Try using a body pillow to support your top leg, or a rolled-up blanket under your belly to relieve pressure off your lower back.

When you are sitting up from laying down, remember to push up with your arms. This will help to prevent extra pressure on your abdominal muscles.

It may help to know what is affecting your sleep and work towards changing what you can. Introducing small changes can help your body adapt to a different sleeping pattern as it changes through each trimester. Here are some things to remember:

• Your baby may be more active at night when you are settling down to sleep. This could be because your movement throughout the day has gently rocked them to sleep. When you are lying down, your baby can stretch out more and kick around. Gently massage over your tummy and enjoy the movement. Try to breathe deeply and let your mind rest.
• You may find that you begin to suffer from night sweats. Keep a cool, damp cloth next to your bed and wipe yourself if this happens.
• Try and establish a routine to help you wind down from a busy day. Introducing gentle, low impact  pregnancy exercise  into your lifestyle can help you unwind. Yoga, meditation and other relaxation techniques could also be helpful.
• Avoid rigorous exercise leading up to bedtime. Instead, try relaxing with a warm not hot soak in the bath. Or, try reading a book.
• Your sleeplessness may be related to your mind working overtime, trying to plan everything that you need to do before your baby is born. Keep a notepad and pencil next to your bed, and write your thoughts down. It might help you to relax.
• Do not take any drugs to help you sleep, whether natural or pharmaceutical. They could have an adverse effect on you or your baby. Always speak with your maternity care provider and or a pharmacist before taking any medications.
• Also check with a pharmacist or your maternity care provider before drinking herbal teas. A warm cup of milk with honey before bed can be a safer alternative.
• Minimize your caffeine intake by limiting coffee, tea and chocolate, particularly in the late afternoons and evenings.
• If you are experiencing issues with heartburn, try not to eat large meals just before bedtime. Have more frequent and smaller meals throughout the day.
• Try to avoid daytime napping if you're not sleeping well at night. Aim for an early bedtime if you're really exhausted.

There are bound to be nights where you just can’t fall asleep. Instead of worrying about not getting enough rest, try occupying the time with something you enjoy, like reading a book or listening to music.