Why Sleep in Pregnancy can be difficult and what may help

Are you pregnant and struggling to get a good night’s sleep? You are not alone. Sleep during pregnancy can be challenging for a host of physical and emotional reasons. As your body changes and your baby grows, getting comfortable and finding a sleep position that works for you can be a nightly challenge. In this article, we explore some practical ideas you can try to get more comfortable and enjoy a better night’s rest. 

Why sleep during pregnancy can be difficult

Many different factors can make getting a good night's sleep in pregnancy difficult. One of the more obvious ones is your growing bump, which can make finding a comfortable sleeping position challenging.

As your pregnancy progresses and your belly continues to grow, you may experience stretching and aching around your abdomen as your body makes room for your baby. Heartburn and reflux can become particularly bothersome at night and may feel worse when you lie down.

Then there is the little person that you are growing. Just as you get comfortable, your baby decides it is the perfect time for a midnight kicking party. The pressure on your bladder as your pregnancy progresses also means frequent trips to the bathroom, disturbing your sleep.

Pregnancy can also be associated with restless legs syndrome, middle-of-the-night leg cramps, and general aches and pains. On top of the physical discomfort, many mothers find that their mind won't allow them to go to sleep as they are worrying about sleeping on their back or they worry about staying asleep, or they wake in the middle of the night with excitement, anticipation, or worries about pregnancy and birth.

So what can you do to help?

Things to try to get a better night’s sleep in pregnancy

While disrupted sleep can be a normal part of pregnancy, there are things you can try to help you get some much needed sleep. 

1. Find the right support

As your bump grows, finding the right support for your body can make a significant difference to your comfort.

The Sleepybelly Pregnancy Pillow is a three-piece adjustable pregnancy pillow designed to provide targeted support throughout pregnancy. Its unique shape is designed to support your growing bump, hips and back, while allowing you to adjust the pillow as your body changes. Unlike some large pregnancy pillows that can take up most of the bed, the Sleepybelly design leaves room for your partner whilst giving you the space you need.

A pregnancy pillow can also make it easier to settle into a comfortable sleeping position. The Sleepybelly Pregnancy Pillow includes a supportive wedge that sits beneath your bump, helping to support its weight and reduce that heavy, pulling sensation towards the mattress as your belly grows. From 28 weeks, Australian guidance recommends going to sleep on your side rather than your back. Sleepybelly’s supportive wedges help prevent you from rolling onto your back, which can also take away some of the mental load of consciously trying to stay on your side throughout the night.

2. Get plenty of daylight and exercise 

Daylight and exercise have been scientifically proven to help aid with sleep. Natural daylight helps regulate your body's sleep-wake cycle. Gentle exercise in the morning can be really beneficial to your overall pregnancy health. Always talk to your healthcare provider about your own personal circumstances.

3. Manage heartburn at night 

Heartburn can be a horrible side effect of pregnancy and many Mamas find laying down makes heartburn worse. Try eating smaller meals throughout the day rather than a large meal just before bedtime.  

4. Manage middle of the night leg cramps

Leg cramps and restless legs can strike in the middle of the night. Try leaving the tie of a dressing gown in bed so you can use it to stretch your legs if a middle-of-the-night cramp strikes. You could also incorporate the Sleepybelly Magnesium Body Cream into your bedtime routine by massaging it into your calves before bed. If you are experiencing persistent leg cramps or considering magnesium supplements during pregnancy, speak with your healthcare provider.

5. Stay hydrated but don’t hydrate too late in the day

Staying hydrated is important in pregnancy. Many women lose sleep during the night from frequent night time bathroom trips. Try drinking lots of water earlier in the day and avoid large amounts immediately before bedtime. 

6. Create a relaxing bedtime routine

A consistent bedtime routine can signal to your body that it is time to wind down. It is a good idea to reduce screen time in the hour before bed and replace it with some relaxing downtime such as listening to calming music or taking a long warm bath or shower.

A warm bath is a great way to soothe the aches and discomfort you may experience from ligament stretching or leg cramps.

7. Help keep worries in check

If you find yourself lying awake worrying, you are not alone; pregnancy is a huge change, and many women have racing thoughts at bedtime. You may be worried about your baby's health, scared about giving birth, concerned about your work commitments and how you will manage or worried about what type of parent you will be. If you find worrying thoughts are keeping you awake, keep a notebook by your bed and jot them down to get the thoughts out of your head. Try a relaxing body scan meditation when you first get into bed. If anxiety is regularly affecting your sleep, have a chat to your healthcare provider, as you don't need to go it alone.

8.Talk to your health care provider about persistent problems 

If you are still struggling with sleep make sure you mention this to your healthcare provider as they may be able to identify what is disturbing your sleep and recommend options that are appropriate for your individual circumstances. For example, if you are experiencing frequent leg cramps your healthcare provider may recommend magnesium; however, supplements are not always suitable for everyone and it is important to speak with your healthcare provider before starting any supplements during pregnancy. 

Remember this won't last forever

Sleep during pregnancy can be challenging, but remember that your body is going through an incredible amount of change so be kind to yourself, rest when you can, and try the Sleepybelly Pregnancy Pillow, as a little bit of support can make all the difference. 

Pregnant woman lying on her side using the three piece Sleepybelly Pillow