Everyone knows that sleep deprivation is an issue for new parents, but often the trouble in fact starts during pregnancy. As a prospective mother, this may sound familiar to you. Just like your soon-to-be-born baby, you are going through a period of rapid physical change, and this can naturally lead to a reduction in sleep quality. Heightened levels of stress, which are common for pregnant women, may also contribute to your lack of sleep.

With that in mind, we want to share with you some tips for sleeping better during pregnancy. But first, let’s take a quick look at why your quality of sleep is so important at this time.

Why is my quality of sleep important during pregnancy?

Getting sufficient sleep can help to reduce the chances of:

Postpartum depression.

Preterm birth.

Excess pregnancy weight gain.

Elevated blood pressure for your newborn.

Elevated body mass index for your newborn.

However, we don’t want to worry you! While sleep is no doubt important at this time, remember that struggling with sleep during pregnancy is extremely common, and the likelihood is that a lack of sleep will not cause any lasting harm.

The other good news is that there are many effective techniques and tips for improving your sleep during pregnancy. So let’s take a look at them now!

How can I improve my sleep quality during pregnancy?

Do stress-reduction exercises:

During pregnancy, it is completely natural for your mind to be occupied with a whole range of thoughts perhaps regarding childbirth or being a parent. While many of these thoughts can be exciting, they can often lead to high levels of worry. A certain amount of stress is an inevitable part of pregnancy, but in excess it can cause recurring sleepless nights.

To ease your worries during pregnancy, try doing calming exercises either before bed or during the day. Incorporating meditation or yoga into your daily routine can be extremely beneficial for maintaining a tranquil mind. Alternatively, taking yourself out for slow, relaxing strolls during the day can be very effective for cultivating a peaceful state of mind.

If you are still unable to sleep as you lie in bed at night, concentrating on your breath is a great technique for calming your mind’s habits of overthinking.

Get comfortable:

We all know the struggle of being unable to find that perfect sleeping position, but during pregnancy, due to your body’s physical changes, this can be even more difficult!

It should first be noted that it is advisable not to sleep while lying flat on your back during pregnancy. This is because this position can hinder the oxygen supply to your placenta. However, if your body automatically reverts to this position, then don’t worry, this is still completely normal. To lessen the potential side effects, try placing a pillow beneath your back.

Sleeping on your side is, according to experts, the best position for maintaining a healthy circulation during pregnancy. If you find this position uncomfortable, then try placing a pillow in between your legs or beneath your baby bump in order to stabilise the position. If your back feels pressure in this position, then this can be relieved by placing a rolled-up blanket behind it.

Make changes to your diet:

Eating and drinking strategically can reduce the likelihood and frequency of sleep disruptions. These small changes to your diet may positively affect your quality of sleep:

Lessen your consumption of caffeine. High quantities of caffeine intake can make it very difficult to sleep. The more you can cut out, the better.

Eat 4-6 small meals rather than 3 large meals during the day. This can positively affect your digestive system, thereby helping to offset potential sleep disruptions.

Try not to eat within 3-4 hours of going to bed, and not to drink within 2 hours.

Reduce your intake of carbonated drinks and spicy or fatty foods. This decreases the chances of acid reflux, consequently helping to avoid sleep deprivation.

How can I sleep better during pregnancy?

Get better rest as your bump grows with Unii’s tips.