How to sleep better during pregnancy.

When your body is working flat out to create a small human, it can take its toll on your overall energy levels. Whether it’s a 10am slump or a 4pm lull – these peaks and troughs in tiredness can have a real negative effect on your productivity and well-being. With this, night time sleep has never been more important. But that’s easier said than done for most pregnant women. Especially in the first trimester as your body starts the nurturing journey to grow your baby and then a second significant wave of tiredness hits again as you reach the later stages of pregnancy!

Why do you sleep poorly when pregnant?

Alongside the obvious fact that your body is going through a profound change physically, the emotional factors can also have a negative impact on sleep. Whether that’s the anxiety of having a new life to look after as a first-time mother, or stressing about how you will financially navigate maternity leave, there are a lot of things going through a busy pregnant mind that can keep you awake at night. 

Hormonal changes can also have a negative impact on sleep patterns. As your Progesterone hormone levels increase this can cause daytime drowsiness; and the fluctuations in oestrogen levels can contribute to congestion and increased body temperature, both of which can make it harder to sleep comfortably through the night.

3 ways to improve sleep when pregnant.

When you become pregnant it can throw off your regular routine. Or you might attempt to stick to your previous routines, which can become a challenge when the tiredness that comes with pregnancy hits. Review your current evening activities and look to include, or remove, rituals that can impact your sleep. It may be as simple as starting to read a book for 20 minutes before you settle down or introducing a relaxing bump massage with your favourite pregnancy safe oils.

Practicing mindfulness through yoga can be an effective way to relax. Combining gentle physical postures with breath awareness/meditation soothes both the body and mind, which can positively impact your sleep regime. By reducing stress, alleviating common pregnancy discomforts, and fostering a deeper connection with your growing baby, yoga during pregnancy cultivates a sense of calm and resilience - which is invaluable during this transformative period.

This is not only going to be useful to adopt during your pregnancy, but also when your little one arrives. Creating a sleep space that has minimal light and noise with a cooler temperature can achieve a more restful night. If you are distracted from sleep by external sounds, you could try a gentle white noise machine in the background or soft music to drift away. These elements are all ideal for your baby when they arrive as well. You can also add in a pregnancy pillow for later stages to further add comfort and reassurance during the night.

During your entire pregnancy it is important to be kind and patient with yourself.

Your body is going through a range of emotional, hormonal and physical changes that can take their toll on even the most energetic of people. Don’t feel pressured to take part in any social activities, or otherwise, that you don’t want to and keep everything at a pace you and your growing baby are comfortable with.