How can you improve your sleep when pregnant?

One of my favourite quotes is, YOU CAN’T BE BRAVE WHEN YOU’RE TIRED. And when you’re pregnant after infertility or loss, you need a level of bravery on par with Captain America.

When we’re not getting enough sleep and are exhausted, everything in life feels more difficult.  We tend to spiral a lot more.  We can’t control our thoughts or our emotions.  And our mind tends to wander toward those “what if” scenario’s a lot quicker.

In addition, sleep is essential for your health, and the development of your baby.  Which is why it’s so important to prioritise your sleep when you’re pregnant.

Unfortunately however, a side effect of pregnancy and especially pregnancy after loss, is insomnia or disrupted sleep.  Which kind of sucks when this is the time you need it most – because you are actually growing another human inside you – which requires a LOT of energy.  But because your body is going through some big changes right now, it’s understandable that it affects your ability to sleep through the night.

This lack of sleep seems to be more prevalent in the first trimester and the third trimester, but it can be for the whole nine months of pregnancy too. 

In the first trimester, you may be experiencing morning sickness, the need to go to the toilet more often, and don’t get me started on the nightmares and weird dreams!!

Then in the third trimester most women wake up 3 to 5 times a night due to discomforts such as back pain, once again needing to go to the toilet, leg cramps, heartburn and fetal movement.  And once again the strange dreams.

Now if you’re worried about the dreams - it’s perfectly normal to experience vivid dreams and nightmares during pregnancy.  Firstly, dreams are a way for our subconscious to work through issues that are currently on your mind – and when you’re experiencing anxiety in your pregnancy, there’s a lot happening in there.  Secondly, because you’re waking up a lot, you tend to remember your dreams more because you’re waking up in the middle of your dream cycle.  It may not be that you’re dreaming more, it may just be that you’re remembering them more.

And, I can tell you also that your dreams are not a prediction of what’s to come.  If that was the case, I’d be married to Chris Hemsworth by now 😊.

So, what are some things you can do to set yourself up for a good night’s sleep? 

For me, all about the preparation.  It’s about signalling to your brain that it’s time to start winding down, so your body knows what you expect of it. 

Here are a few tips and things you can integrate into your day and evening to increase your chances of getting a refreshing night’s sleep -

1. Set a regular bed-time each night – preferably before 10pm, to ensure your PNS (parasympathetic nervous system – or rest and digest) has sufficient time to do its thing.

2. Try to get up at the same time every morning.  And avoid the snooze button. When you hit the snooze button, and go back to sleep, it forces your brain to go back into a sleep cycle – so you wake up even groggier.  You’re also directly impacting your productivity for the next 4 hours.  Watch this video by Mel Robbins on why hitting snooze ruins your brain. https://youtu.be/iwollxDAm0Y

3. Have a look at your bedroom – is it inviting?  Does it feel like a little sanctuary for you?  What about your mattress or your pillows?  Are they comfortable?  Try a little feng shui of your bedroom to welcome a good night’s sleep.

4. If you suffer from an overactive mind as soon as your head hits the pillow, try journaling before bed.  It’s a great way of giving your mind the attention it deserves, and getting rid of those thoughts before you put your head on your pillow.

5. Have a mug of warm milk before you head to bed.  Not only does it feel comforting, dairy contains tryptophan, an amino acid that helps your brain produce the sleep hormone melatonin.

6. Try eating a small snack before you go to bed – especially if you’re experiencing morning sickness. This may help you stay asleep a little longer too.

7. Run yourself a warm bath with Epsom salts – you may want to check with your doctor first, however.

8. Nothing screams sleep and relaxation to me more than Lavender.  Try 3-4 drops on your pillow, or you can use other calming essential oils like camomile or ylang ylang in a diffuser.

9. Switch off all electronic devices 1 hour prior to bedtime.

10. Eliminate caffeine intake past 12pm.

11. Meditate, read a book, or listen to sleep stories before going to sleep.

12. Keep your bedroom ventilated with a window open if possible, to ensure fresh air.  If this isn’t possible, try an indoor plant.

I encourage you to create a beautiful night-time ritual that works for you, incorporating the suggestions above.  Because there’s nothing worse than being anxious heading to bed.

And if you wake up in the middle of the night, you can incorporate some of these things to get you back to sleep too. 

It’s important to set up some healthy sleep habits.  Because right now, rest is a priority.

Now, go and get some much-needed and well-deserved sleep!!

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