Pregnancy and Sleep: Helpful Strategies for Expectant Parents Struggling to Sleep

Changes to your hormones during pregnancy can make you feel very tired, especially in the first 12 weeks and you may be struggling to get enough sleep. As your pregnancy progresses and your baby grows, the changes to your weight and body can make it even harder to get comfortable at bedtime.

Tossing and turning at night not only results in a lack of sleep for you but also for your partner. Here, the team at Antenatal by Cells4Life take a look at the importance of sleep during pregnancy and the strategies you can use to help you get enough rest.

Is It Normal To Feel Tired During Pregnancy?

Yes, it is completely normal and shouldn’t be anything to be concerned about. However, tiredness can make life when pregnant feel more difficult if you are low on energy. So, try to get as much rest as possible to help with foetal development and reduce the risk of complications during childbirth.

Whether that means putting your feet up at home, enjoying a gentle walk in the fresh air or spending some time watching an antenatal lesson, making time for yourself is an important part of a healthy pregnancy. Learning more about pregnancy, birth and newborn care can help you feel more prepared and confident for the journey ahead.

Not getting enough sleep during pregnancy can make you feel run down so it is important that you eat healthy, exercise and rest when you can.

Common Causes for Not Sleeping During Pregnancy

There are many reasons why you may be struggling to sleep as an expectant parent. Causes include Gastroesophageal Reflux Disorder (GERD) also known as heartburn or acid reflux, being too warm, having bad dreams and restless legs syndrome (RLS) which causes sensations of crawling, ticking and itching that lead you to move your legs.

But don’t worry, we’ve got some strategies you can use to help you get more sleep when pregnant, including:

Avoid Drinking Too Much Caffeine

While you may feel like you need a boost of caffeine to help you get through the day, it could be affecting your sleep later on. Consider switching to decaffeinated tea or coffee, or choosing naturally caffeine-free herbal teas instead.

Try to avoid drinking too much just before bed to help reduce the number of trips to the bathroom that may disturb your sleep. A warm milky drink or a caffeine-free herbal tea in the evening may also help you relax before bedtime.

Limit Foods That Can Trigger Nightmares, GERD and RLS

Foods such as cheese, pickles and pasta can cause you to have bad dreams, while acidic foods such as onions, tomatoes and citrus fruits as well as spicy and high-fat foods can contribute to heartburn. Try to limit these, especially in the evening.

Instead, consider eating foods such as bananas, rice and walnuts, which may help support healthy sleep. Dark leafy greens, seeds and other iron-rich foods may also help reduce the symptoms of restless legs syndrome (RLS), particularly if your symptoms are linked to low iron levels.

A balanced, nutritious diet plays an important role throughout pregnancy, but if you think you may be low in iron or your symptoms are becoming troublesome, speak to your healthcare provider for personalised advice.

Improve Comfort at Night When Pregnant

Getting comfortable in bed during pregnancy can be a challenge, particularly in the later stages. It is generally recommended that the safest position to sleep is on your side. It doesn’t matter which side you choose, so find the position that feels most comfortable for you.

Placing a pillow between your knees or under your bump may help improve your comfort while you sleep. A standard pillow can work well, or you may find that a pregnancy pillow provides additional support as your pregnancy progresses.

Develop a Good Bedtime Routine When Pregnant

A warm bath before bed can help you relax and unwind before trying to sleep. Keeping to a consistent bedtime routine may also help your body establish healthy sleep habits.

Choose loose-fitting sleepwear made from breathable fabrics to help you stay comfortable if you’re feeling warmer than usual during pregnancy. Keeping your bedroom cool by opening a window, where appropriate, or using a quiet fan may also help you sleep more comfortably.

Prepare for Birth With Confidence

Following these sleep strategies may help you get a better night’s sleep during pregnancy. However, if you’re concerned about your sleep or your symptoms are affecting your daily life, it’s always a good idea to speak to your healthcare provider for personalised advice.

If you’re expecting a baby, Antenatal by Cells4Life can help you feel informed and prepared throughout your pregnancy. Developed by experienced midwives and healthcare professionals, our comprehensive online antenatal course provides trusted, evidence-based guidance covering pregnancy, labour, birth, feeding and newborn care.

Book your place today and enjoy expert, evidence-based antenatal education with convenient online lessons that fit around your life.