Thankfully, symptoms are often temporary. Some women find it useful to stretch their legs, or have a massage or warm bath before bed to relieve the symptoms. Fears about the birth or what life will be like with a newborn have an annoying habit of whirling around your head at 2am.
Some women also have strange dreams or nightmares about the baby, labour or birth. This is completely normal in pregnancy NHS, a. Talking about them with your partner or midwife can help.
Remember, just because you dream something, it doesn't mean it's going to happen. In fact, it shows that your mind is preparing you for the enormous task of being a parent, and becoming more focussed on your baby. Relaxation and breathing techniques may be helpful in reducing any anxiety you might be feeling Ozkan and Rathfisch, Occasionally, sleeplessness — when accompanied by other symptoms — can be a sign of depression NHS, a.
If you have any of the other symptoms of depression, such as feeling hopeless and losing interest in the things you used to enjoy, speak to your doctor or midwife. There is treatment that can help NHS, c. Getting lots of fresh air and doing moderate exercise for as long as you feel comfortable might help you feel sleepier at night. There are other benefits, too. One study found that minutes of aerobic exercise times a week during pregnancy is associated with a higher chance of vaginal birth and a lower chance of gestational diabetes and high blood pressure Di Mascio et al, Practicing relaxation techniques, such as yoga before bed may help with fewer awakenings and help to lower anxiety.
You could get your partner to give you a massage to help you relax — this is a good way to practice techniques that you could use during labour. Cut down or cut out caffeine , especially later in the day, and remember that caffeine is also present in tea, chocolate, soft drinks, energy drinks, and some medicines, such as cold and flu remedies NHS, b. Alcohol is associated with more disrupted sleep, so you may decide to cut down or cut out alcohol during pregnancy NHS, d. Eat a healthy diet with plenty of fresh fruit and veg, and you might find that herbal teas can help you unwind in the evening.
Do some research before you sip though — while ginger and peppermint teas can help to ease morning sickness, green tea contains the same amount of caffeine as regular tea NHS, d. Pregnancy pillows, or just an extra regular pillow, are often the favourite sleep aid of expectant mums.
They can help support your bump or legs in bed and make you more comfy as your tummy gets bigger. You may fall in love with your big maternity pillows so much that you want to carry on using them after your baby is born.
And coincidentally, they make great breastfeeding support cushions too! If that doesn't leave much room in the bed for your partner, they might find it easier to sleep in a separate room to get a better night's rest. This means stomach acid can pass into the tube and cause the burning feeling. In later stages of pregnancy, your growing uterus can press on your stomach and make the problem worse NHS, e. Some people find avoiding spicy foods or eating too much at one meal can help, especially near bedtime.
Eating little and often is the name of the game in the later stages of pregnancy, and try not to eat in a rush. Sleeping during pregnancy. Robertson NT. Pathophysiological changes associated with sleep disordered breathing and supine sleep position in pregnancy. Sleep Medicine Reviews Rossi A et al.
Quantitative cardiovascular magnetic resonance in pregnant women: Cross-sectional analysis of physiological parameters throughout pregnancy and the impact of the supine position. Journal of Cardiovascular Magnetic Resonance 13 1 Silver RM et al Prospective evaluation of maternal sleep position through 30 weeks of gestation and adverse pregnancy outcomes.
Sleep Foundation. Pregnancy and sleep. Join now to personalize. I'm not a side sleeper. How can I make the switch to sleeping on my side? Is one side better than the other for sleeping during pregnancy? Is it safe to sleep on my back during pregnancy? Is it safe to sleep on my stomach during pregnancy? How to sleep when pregnant. As you get bigger, you can: Use pillows under your belly, between your legs, and behind your back Lean back against a pillow while on your side Lie in a half-sitting position, propped up against some pillows, which can be helpful if you suffer from heartburn.
How to sleep when pregnant Even after you find a comfortable sleeping position and the perfect pregnancy pillows to make it work , good sleep may be hard to get. Sleeping on your stomach: When you are farther along in your pregnancy, your breasts become more tender and your abdomen continues to grow, both making sleeping on your tummy uncomfortable. Using a donut-shaped pillow with a hole in the middle may help you sleep comfortably on your stomach.
During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. When you are pregnant your body goes through a variety of changes causing your regular sleeping positions to no longer work for you. Curtis, Glade B. Week Best Sleeping Positions During Pregnancy. If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows.
In late pregnancy, you may experience shortness of breath. Try lying on your side or propped up with pillows. Reasons for your discomfort may include: During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. It is an investment that you can use beyond pregnancy! During pregnancy, sleep is indeed precious. It helps rejuvenate the strength and energy lost due to supporting another life. Being sleep deprived during pregnancy is not a good thing.
Luckily you can easily avoid this by following the sleeping tips that I mentioned above. Aside from being uncomfortable, these sleeping positions can cause severe problems for your health. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.
Remember me Log in. Lost your password? Here are the 4 best sleeping positions for pregnant women. Left Side Side sleeping is one of the most comfortable sleeping positions.
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