What to Do if You're Having Trouble Sleeping during Pregnancy
It’s quite common for women to have a hard time sleeping during pregnancy. This is a time in which your body undergoes major changes.
During the 40 weeks of your pregnancy, you’ll experience physical changes, hormonal changes, emotional changes… And all of this can seriously affect your ability to get a good night’s sleep.
And if you don’t get the sleep you need, this will only result in more exhaustion and lack of energy .
If you’re pregnant, you might have noticed that your nights are getting longer because you wake up often. This might be because you feel the need to pee constantly, or it might simply be because of insomnia.
Whatever the case, don’t worry. We have some tips that you can follow so you can get the rest you need.
Advice for sleeping during pregnancy
Keep your room completely dark
Most hotels invest in thick curtains that keep their rooms very dark. That way, tired guests can close the curtains and rest no matter what time of day it is.
You too can invest in blackout curtains that will keep any exterior light from getting into your room. These curtains are made of a special material that is thicker and heavier than normal curtains.
This is a worthwhile investment, as a darker bedroom allows for a deeper and more peaceful night’s sleep. You can also opt for a good set of window shades.
If you’re on a tight budget, you could even just hang a thick blanket over the window. The goal isn’t to spend a fortune, but rather to make your room as dark as possible so you can rest.
The right temperature
In summer you might feel too hot, and in winter you can feel too cold. While you’re pregnant, it’s very important that you keep your bedroom at a comfortable temperature. This will allow you to rest better and avoid sleepless nights.
Pregnancy is uncomfortable enough as it is, without adding extra issues! The last thing you want to deal with during this stage is a bedroom that is too hot or too cold.
If you have a heater or air conditioning in your room, set the thermostat at a temperature that’s right for you. Blankets, space heaters, fans and open windows are also good options, depending on the time of year.
Also, choose pajamas that are comfortable and that won’t get twisted if you tend to toss and turn at night.
Add a little white noise in the background
White noise machines are a great invention that will help you relax and fall asleep. They’re usually very inexpensive and emit a noise that helps block out other bothersome sounds.
You can also download white noise apps on your smart phone for free. Keep in mind that white noise helps babies sleep better too, so this technique will come in handy later on as well.
Unplug before getting into bed
Many people overlook this detail, forgetting how important it is to relax before you fall asleep. Just as you turn off your television before you go to bed, you need to relax your body and mind in order to rest properly.
This is especially important during pregnancy. At night, pregnant mothers tend to stay awake worrying about the future, making mental checklists, etc.
Our minds get so overwhelmed that it’s hard to disconnect. That’s why you need to be intentional about unplugging.
You can take a bath, write in your diary, read, or simply close your eyes and think positive thoughts. All of these habits will help you unwind and go to bed relaxed and prepared to fall asleep.
Find a sleeping position that’s comfortable for you
This is a difficult task when you’re dealing with a pregnancy belly – but it’s not impossible. You need to find a position that’s comfortable and allows you to fall asleep.
One of the best positions for your growing belly is lying on your left side with your knees bent.
Sleeping on your left side improves your blood flow and relieves pressure on the inferior vena cava and on your liver.
You can use extra pillows to help obtain the support you need… For your belly, neck, lower back and in between your legs.
Relax throughout the day
Take time throughout the day for relaxing activities that make you feel good. Tension and worry build up fast during pregnancy, so it’s important to take care of yourself.
You can try breathing exercise, reading, listening to relaxing music, going for a walk, hanging out with friends or talking with your partner. Take time out for yourself.
Keeping stress at bay will help you get the rest you need at night.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Pregnancy and sleep. Sleep Health Foundation. [Online] Avaiable at: https://www.sleephealthfoundation.org.au/pdfs/Pregnancy-and-Sleep.pdf
- Chang, Jen Jen et al. “Sleep deprivation during pregnancy and maternal and fetal outcomes: is there a relationship?.” Sleep medicine reviews vol. 14,2 (2009): 107-14. doi:10.1016/j.smrv.2009.05.001