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Sleep During Pregnancy: How To Feel Relaxed And Rested

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Anyone with a newborn will tell you to sleep before the baby arrives because once that little bundle of joy tiny ball of terror arrives you won't won't be able to get any zzz's.

But unfortunately for 78 per cent of women, pregnancy itself can be the start of restless nights. According to the National Sleep Foundation, changes in hormone levels is one of the main reasons for sleep changes in pregnant women. Other causes of discomfort include weight gain and belly growth, nausea, cramping, congestion, heartburn and the increased urge to urinate.

Some pregnant women may even experience insomnia closer to their due date as anxiety and labour fears begin to set in.

Poor sleep isn't just hard on women mentally, it can be bad for baby too. In 2004, researchers from the University of California found pregnant women who get less than six hours of sleep a night were more likely to require cesarean deliveries and tended to be in labour longer.

If you're having a hard time sleeping for two, try these tricks to improve your quality of sleep:

Take Naps

pregnant woman couch

Having a sleep plan is great, but being able to make adjustments is key. If you find yourself nodding off on Sunday afternoon, take advantage of it and sneak in a few extra zzz’s while you can.

Drink Water... During The Day

pregnant woman drinking water

While pregnant it is recommended that women up their fluid intake to 10 cups a day to reduce cramping. Don't drink this all at once, or right before bed, because if you do you'll be running to the bathroom all night.

Use Night Lights

bathroom night light

If frequent urination is keeping you up, use night lights or a dimmer switch to guide your path without shocking your eyes making it harder to fall back asleep.

Use Pillows

pregnant woman in bed pillows

Many doctors recommend women sleep on their left side to increase bloody flow to the uterus and kidneys. To make this more comfortable place a pillow between the knees to support the back. Extra pillows around the back and abdomen can help keep your posture in place while wedges and body pillows can keep stomach sleepers from rolling over on to their belly.

Exercise

pregnant woman exercise

Sticking to an exercise routine while pregnant isn't just good for your physical and mental health, it can also help you sleep. Just don't do any high intensity workouts before bed.

Take An Antacid

pregnant woman pill

Acid reflux, or GERD, is quite common in pregnant women, so talk to your doctor about taking antacids if heartburn is keeping you up.
If you wish to avoid medication, consider cutting back on spicy, acidic and fried foods.

Create A Nighttime Routine

pregnant woman milk

A glass of warm milk, a cycle of yoga or a hot shower can help calm nerves and induce sleep.

If your sleep deprivation is severe, talk to your doctor about creating a sleeping plan specifically for you.

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10 Pregnancy Tips I Wish Someone Told Me
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  • 1. Don't Sweat The Small Stuff

    Yes, you'll fit into skinny jeans again (maybe not your pre-pregnancy jeans, but still), your hair will grow back and your skin will clear up so try not to stress about it. You have enough on your plate.

  • 2. Don't Read Too Much

    There's a never-ending barrage of literature aimed at first-time moms. Don't buy into it all. A general understanding of what's happening is good; reading 27 books is probably not. Your experience is yours, it won't be like anyone else's. Try to go with the flow and keep an open mind.

  • 3. Listen To Your Friends

    Friends who have been there will be honest with you, if you ask them to be. So trust them! Ask them. You are not the first person ever to be pregnant, and you too will live to tell the tale.

  • 4. Don't Buy Too Much

    Of anything. It might be a great sale, but buying clothes you want to wear after baby is born isn't always smart. You may lose all the baby weight, but those hips could be there to stay. (Also, your feet may grow. True story). Same goes for anything baby-related. Maybe your baby will take a pacifier, maybe it won't. There's no point in stocking up on things you may not need.

  • 5. Take A Nap

    JUST DO IT.

  • 6. Relish The Waiting Room

    Read a book, flip through a magazine, or just sit there doing absolutely, deliciously, nothing. Savour those longggggg minutes you're stuck waiting to see the doctor every, single, week. Those quiet moments will soon be a thing of the past. And you probably won't read a book for another two years

  • 7. Don't Listen To Them

    You know Them. The family members, the friends, the strangers who say, "Are you sure you're not expecting twins?" or "Are you sure your due date is correct'?" Smile, nod and forget it instantly.

  • 8. Invest In Maternity Jeans

    I learned this with my second pregnancy. Maternity jeans may seem expensive (they are) and not worth it for just a few months (they are). They made me feel like my old, pre-pregnant-self. And long after my son was born, I'm still wearing them because they're the most comfortable skinny jeans I own. (Just don't tell anyone.)

  • 9. Take Pictures

    I banned pictures of me. (Gaining 50 per cent of one's body weight will do that to a person.) But by now, I've forgotten all about being pregnant and wish I could see what I looked like. I'd love to be able to show my daughter one day that she was in my tummy. This doesn't mean you have to post them obsessively to Facebook, but a few pictures to commemorate the experience will be appreciated later.

  • 10. Embrace It

    It may seem hard to believe right now, but there will come a day when you think, "That pregnancy went by so quickly." So try to embrace it. Accept the compliments (you DO look cute!), revel in friends and family doting on you (soon, no one will) and marvel at your growing belly. It is pretty spectacular.

  • UP NEXT:

    Foods To Eat And Avoid For Pregnancy

  • Certain Cheeses

    Because your body's immune system is not as strong during pregnancy, registered dietitian Lydia Knorr says you should avoid anything raw, unpasteurized or undercooked. Raw or unpasteurized dairy products like brie and Camembert cheeses, should be avoided if you're pregnant. The following seven slides are foods you should consider removing from your diet.

  • Some Meats And Fish

    When it comes to meat and fish, avoid raw or undercooked meats, poultry, fish, and seafood like sushi, oysters, mussels, clams and smoked fish, Knorr notes.

  • What About Beans?

    Most beans and legumes are fine, but avoid raw sprouts like alfalfa, clover, radish and mung beans.

  • Don't Spread It

    Avoid refrigerated pates or meat spreads, Knorr says, because the organs used to make them are often undercooked. According to the Daily Mail, 90 per cent of common food poisoning cases are caused by chicken pate.

  • Deli Meats

    Non-dried deli meats like bologna, turkey breast and roast beef should also be avoided, Knorr says. However, some experts say you can eat these types of precooked meats (including hot dogs), if you heat them until the food is steaming hot, Baby Center notes.

  • Eggs!

    Avoid raw or lightly cooked egg or egg products, including salad dressings, cookie dough, cake batter, sauces, and drinks like homemade eggnog.

  • Be Aware Of Sushi

    Of course, any raw type of fish on sushi should be avoided if you are pregnant. "Fish such as fresh/frozen tuna, shark, swordfish, marlin, orange roughy and escolar should be avoided during pregnancy as they may contain levels of mercury that if ingested in large amounts could be toxic to the nervous system," Knorr says. If you are craving sushi, go veg!

  • What About My Coffee Habit?

    You can still drink coffee, just make sure you are aware of your consumption. Knorr recommends drinking no more than 300 mg of caffeine per day. A strong cup of joe, for example, can have about 78 to 108 mgs of caffeine. But be aware, caffeine can also be found in other non-coffee beverages like pop and tea.

  • But What Can I Eat?

    In the next few slides, Knorr tells us the foods we should be adding to our diets during pregnancy: "Fish such as salmon, tilapia, shrimp, tuna (canned light) and cod are all good sources of protein and omega 3 fatty acids which will help with baby’s developing brain, eyes and nervous system," she says.

  • Get Nutty!

    Nuts, seeds and legumes are great for pregnant women — they're packed with protein and fibre which will keep you feeling satiated, and keep things moving on the inside.

  • A New Love For Fruits And Veggies

    These foods are loaded with all kinds of vitamins, fibre and water for maintaining good health, during pregnancy and otherwise. "Aim for the colours of the rainbow every day with special focus on leafy greens, bright red and orange fruit, and veggies loaded with powerful antioxidants to help keep your immune system strong," Knorr says.

  • Not All Dairy Is Scary

    Drinking a couple of glasses of skim milk each day will provide you and your baby with the calcium and Vitamin D required to develop healthy, strong bones. Greek yogurt, for example, is also an excellent source of these important nutrients, and as a bonus, it’s loaded with protein, Knorr notes.

  • Think Whole Grain

    "Whole grains food choices like cereal are a great addition to your diet, as they are fortified with important nutrients like iron and B vitamins," Knorr says. Many cereals also pack a lot of fibre into each serving which is paramount to keeping things moving during pregnancy — make sure you read your package labels and stick to "whole grain" vs. "whole wheat."

  • And All That Iron

    Meat, poultry, legumes and spinach are all good sources of iron. "Just remember when eating a non-animal source of iron such as spinach or legumes, to pair it with a source of vitamin C, like oranges or strawberries for optimal uptake."

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