12 Pregnancy Sleep Hacks

Fun fact- why do we sleep?

I’m going to let you in on a little secret.

I looooooove to sleep. It’s my absolute favourite thing to do in life.

I love sleep even more than I love chocolate.

And that’s A LOT!

But why do we sleep?

According to this study, humans need to sleep to clear waste products from our brains.

While we’re awake, our brains are busy doing a million different tasks.

These activities all result in residues building up in our brains. We need the time of quiet rest to clear this debris and wipe the slate clean.

This way, we can wake up feeling refreshed.

In fact- the brains of people who have been sleep deprived for a long time actually resemble those of Alzheimer’s disease sufferers. This clearly explains the brain fog that you can feel when you’re desperate for a good night’s sleep.

I’m currently raising two young girls.

I’ll never forget the brain fog of the newborn period when sleep seemed about as elusive as a rainbow unicorn. And if I’m truly being honest, I don’t think it’s ever fully lifted! 

This is in keeping with the evidence that suggests women’s sleep never returns to the way it was before pregnancy.

Another interesting fact is that the average amount of sleep per adult has decreased by 1.5-2 hours per night over the past 40 years.

Given that we now know the effect that lack of sleep can have on our brains, it’s no wonder humans are now facing so many health challenges!

Why you can’t sleep during pregnancy:

There are many old tales or theories about why women can’t sleep during pregnancy.

You’ve probably heard the old chestnut of “it’s your body’s way of preparing you for life with a newborn” before.

And you’ve also probably groaned about the fact that you don’t feel like you need to prepare- you’ll deal with that form of sleep deprivation when it arrives!

For the science geeks like me- there is an actual physical reason why you don’t sleep as well during pregnancy.

Your heart and lungs:

Much of the blame for poor pregnancy sleep lays with our respiratory systems.

Even when we’re not pregnant, our respiratory system is the one complex in our body that just doesn’t get a rest during sleep.

When our muscles relax while we’re sleeping, our upper airways narrow. This leads to the deep breathing that we often  see when people are sound asleep.

While we’re pregnant, there is an even greater strain on our lungs and breathing system.

Our heart needs to pump almost double the amount of blood around.

The growing baby means that our ribcage (and the lungs within it) gets more squashed with each passing day.

All of these changes mean that we’re often unable to get the restful sleep that we crave during pregnancy.

Your urinary system:

To make matters worse, the growing baby often puts pressure on our bladder- meaning we have to pee what feels like a million times a night.

You’re also pumping a lot more blood around.

All that blood needs to be filtered by your kidneys to keep your body in tip top condition.

Know what this means?

More pee.

Meaning more trips to the bathroom.

AND then there’s the tossing and turning and trying to get comfortable.

It can be a waking nightmare!

Pregnancy sleep hacks- the first trimester.

It doesn’t take long to start feeling the effects of your pregnancy.

I can remember being blown away by the number of times I needed to go to the toilet in the early weeks of pregnancy.

It was ridiculous!

Whilst this was annoying during the day, it was downright inconvenient at night.

I was lucky enough to largely avoid “morning” sickness, but this can be another huge factor in disturbing women’s sleep during pregnancy.

During the first trimester, many women report that they are Just. So. Tired.

The unfortunate thing is, that even though you’re exhausted, you may be finding that you simply cannot sleep like you used to.

Pregnancy sleep hacks- the second and third trimesters.

Many women look forward to reaching the so-called “safety” of the second trimester.

We yearn for that 12-week point which marks relative reduction in risk of miscarriage.

Women who’ve suffered from morning sickness also hope to see this wrap up once the second trimester rolls around.

Unfortunately, the positives of reaching the second trimester can be outweighed by an increase in sleeping difficulties.

As the second (and third) trimesters progress, the rate of women having trouble sleeping during pregnancies increases.

In fact, frequent trips to the bathroom, a baby who likes to practice Karate at 3am, restless legs and back or pelvic girdle pain mean that 75% of women report either insomnia or non-refreshing sleep.

If possible, you could try to continue to take naps, and go to bed earlier than usual.

When I was learning about pregnancy during my University days, we were taught that pregnant women should avoid sleeping on their backs from 20 weeks. So roughly 5 months pregnant or halfway(ish) through the second trimester.

This is because the weight of the uterus can put pressure on the main blood supply back to the heart.

This can cause complications for both you and your baby.

The most serious and tragic issue that has been associated with sleeping in this position is stillbirth.

So this is one to take seriously.

More recent evidence, however, seems to suggest that the risk of complications from sleeping on your back during pregnancy increases during the third trimester.

So it would seem that from some point between 20-28 weeks, it’s best not to sleep on your back.

What can make sleeping on your side more comfortable?

A pregnancy pillow will be your new best friend.

Seriously.

If you’re sick of aches and pains, or the rigmarole of arranging a mountain of separate pillows every time you roll over, you need to read this post.

I’ve detailed the 5 main pregnancy pillow types, and how you can choose the best one for your needs.

Check it out.

You can thank me later.

If you’re also suffering from pain in your hips or lower back from sleeping on your sides, you should read this post.

It outlines 5 ways to help this problem at home.

Using some of these strategies before bed can help make your sleep more comfortable.

3 other problems that affect sleep during pregnancy:

There are a range of common problems that affect women’s sleep during pregnancy.

Some of the more common ones I’ve written helpful posts about include:

• Leg cramps
• Round ligament pain 
• Pelvic girdle pain

If any (or all) of these conditions are stopping you from having a decent night’s sleep during pregnancy, check out the links above for some helpful tips.

 

12 pregnancy sleep hacks:

1. Take your pregnancy vitamins, plus a Magnesium supplement:

Things like leg cramps and restless legs can be a literal pain that can also interefere with your sleep while pregnant.

Taking a magnesium supplement can help minimise both conditions.

As a bonus, supplements such as this one which come in the form of magnesium citrate can have a mild laxative effect. This can be really helpful if you’re also suffering from another common pregnancy complaint- constipation.

There is a theory that restless leg syndrome may be minimised by continuing to take prenatal vitamins throughout your pregnancy.

2. Get back to basics:

Don’t forget about basic sleep hygiene now that you’re pregnant.

Things like:

• Avoiding screens before bed
• Sticking to a regular sleep routine
• Use the hour before bed to truly relax. Reading a book or writing in a gratitude journal can help you drift off feeling content and relaxed.

3. Keep meals light and avoid aggravating foods:

Minimise large meals before bed.

Avoid potentially aggravating foods such as chilli, or overly salty foods that make you thirsty.

Reflux and indigestion are common pregnancy complaints, but these can be minimised by careful food choices close to bed time.

4. Improve your sleep environment:

Ensure your bed is cool and comfortable. You’re likely feeling a little warmer than usual, so taking a blanket or two off may help you get the best sleep possible.

Your senses may also be heightened during pregnancy. Sounds and smells can seem stronger than at other times. Make sure the room is dark and quiet. Keep your sheets clean and use an odorless washing detergent.

5. Get some exercise:

Try to maintain regular gentle exercise, such as walking or swimming.

If you’re not quite sure of the safest and best ways to exercise while pregnant, read this post.

Getting 30 minutes of exercise per day while pregnant can improve your sleep quality, as well as:

• Increase your chance of achieving a vaginal birth
• Decrease your risk of:
  • Requiring a Caeasarian birth
  • Developing Gestational Diabetes
  • Excessive pregnancy weight gain
  • Preterm birth
  • Having a baby with a low birth weight
  • Postnatal depression

Moderate intensity exercises that are considered safe during pregnancy include:

• Walking
• Stationary cycling (using an exercise bike)
• Yoga
• Swimming
• Resistance training
• Pilates
• Dancing
• Aerobics

Just avoid exercise within two hours of going to bed, or it may have the opposite effect.

6. Meditation:

You could also try techniques such as meditation to help you relax and mentally prepare for sleep.

My favourite recommendation for those new to the world of meditation is the Smiling Mind app.

This app is completely free, and available for download on both Apple and Android devices.

7. Sip some herbal tea:

Pregnancy-friendly, herbal teas such as T2 Sleep Tight can be a delicious way to help you wind down and prepare for sleep.

There are so many options to choose from when it comes to sleep-friendly teas.

Another great option is the Hottea Mam.

Both are delicious blends that can help calm and relax you, ready for a great night’s sleep.

8. Use a pregnancy pillow:

A pregnancy pillow really will be your new BFF.

Your partner may even be jealous of how much you love this thing.

And no, I’m not kidding.

I’ve written a full review of the Top 5 Pregnancy Pillows and how to choose one here.

Short on time?

My all-time favourite would have to be the Victostar pregnancy pillow.

This thing feels like a hug from your grandmother.

You can thank me later.

9. Take a warm bath:

Many women are afraid to take baths during pregnancy, for fear of overheating.

But a warm bath can really help you relax, as well as soothing any aches or pains you may have.

Is a warm bath safe during pregnancy?

Yes, but… the key word here is warm.

As tempting as a hot bath is, it’s safest not to have the bath much higher that your body temperature.

This way you’ll avoid overheating and potentially doing your baby any harm.

10. Turn your alarm clock to face the wall:

Watching the hours tick by as you battle sleep is actually counter productive.

Instead of getting angry at the clock during the wee hours, try one of the other pregnancy sleep hacks already listed.

11. Put down your phone:

Laying in bed scrolling your phone is one of the worst things you can do when you can’t sleep.

Not only does your mind not rest when you’re scrolling (social media is a hot bed of thoughts like “why don’t I look like that when I’m pregnant”), but the blue light emitted from your phone significantly interferes with your body’s ability to produce the hormones that make you sleep.

Even if you’re reading this post on your phone at 3am- please. Put. Down. Your. Phone.

Now.

12. Take “smart” naps:

Naps can be a lifesaver while pregnant.

The problem is, if they’re too long or taken at the wrong time of the day, they can really mess with your nighttime sleep.

“Smart” naps are:

• less than 30-90 minutes in duration
• taken in the morning or early afternoon

12. Get professional help with your aches and pains:

Pregnancy is a time of great physical changes.

Whilst some women’s bodies seem to be able to make these transitions easily, many women struggle with things like hip pain and pelvic girdle pain.

Getting professional help from an Osteopath or Physical Therapist who is familiar with pregnancy can really help.