Pregnancy & Sleep
Tips to Help You Get the Rest You Need During Pregnancy
There are so many things to learn about when you find out you’re pregnant - what you can eat, what to avoid, what activities can you do, what vitamins should you take, which sleeping position is best - and the list goes on. Because a good night’s sleep is so helpful for our energy stores, our happiness quotient and our overall well being, we asked Jamie Contrarini, from the Good Night Sleep Site to provide us with some expert advise about how to get the best sleep during pregnancy.
Below are Jamie’s answers to some of the most frequently asked questions about pregnancy and sleep:
How much sleep do you need at night during pregnancy?
You always want to aim for 7-9 hours per night of consolidated sleep. It’s very normal to feel more tired throughout your pregnancy, you’re growing another human (and sometimes more than one)! Rest when you can, and don’t feel bad if you need to cancel plans to take a nap or to go to bed. If you find that napping is interfering with your night sleep, skip the nap and go for a walk instead, and then get to bed a little earlier.
TIP: If you need to nap, limit it to 30 minutes. It might not sound like a lot, but try it, you will be surprised at how it can help get you through the rest of your day AND protect your night sleep.
What is the ideal sleep position?
Doctors and Midwives will tell you that the ideal sleep position is on your left side, and placing a pillow between your knees can help to take the pressure off of your back. Some pregnant people like a small wedge pillow under the side of their stomach, or the large U or S shaped pregnancy pillow. The reason you should not sleep on your back is because the weight of your uterus and baby can put pressure on one of your major blood vessels, which can disrupt the blood from your heart to your lower body. Poor circulation can also disrupt the flow of blood to your baby. Most pregnant people are okay to sleep on their back for the first trimester, but after that you will want to move to your side. Ask your doctor or midwife and they will let you know if you should make the switch sooner.
TIP: If you find that you start on your side but end up on your back, don’t panic, just put a small pillow or wedge behind your back to keep you more on your side.
Why do pregnant women have so much trouble sleeping during pregnancy?
There are so many things that can cause issues with sleep during pregnancy… and it can change every trimester! We asked the question on a local mamma’s group, and these were a few reasons they shared:
Heartburn
The frequent need to empty bladders
Having to get used to a new sleep position
Changing hormones
Nausea
Night time nose bleeds
Leg cramps
Thinking... about everything
And the list goes on. If you’re suffering from nausea that you can’t seem to shake, talk to your doctor. Eating a well balanced meal throughout the day can help to keep the nausea at bay, and a snack before bed can help to settle your stomach. I used to keep a meal replacement shake (approved by my doctor) on my bedside table. I would drink half in the middle of the night if I woke up so that when I got up in the morning I was not starving (making me feel more nauseous). If heartburn is keeping you up at night, try elevating your head/upper body. This is where extra pillows come in handy as you support your body on your left side.
What can you do to get a better night's rest?
A lot of the things I suggest can help you when you’re not pregnant also!
Get moving if you can! It's recommended to complete 150 minutes of moderate-intensity movement each week and moving your body can help you sleep better.
Put a journal beside your bed and write down anything you need to before bed. Things to buy, questions to ask your doctor/midwife etc. This way you aren't trying to remind yourself about it all night - instead of sleeping.
Keep your room cool and use a fan if you need to. Setting your thermostat between 20 & 22 °C is recommended for everyone. *You can go cooler if you want to.
Dress in layers and opt for 100% cotton sheets and clothing so that your skin can breathe. If you are cold at the start of the night, wear a tank under your top or a sports bra so that you can take off a layer if you get hot in the night.
Stop drinking 2-3 hours before bed. Pregnant mamas have to go to the bathroom often, so having an emptier bladder at bedtime can help to sleep you longer.
Turn off technology (cell phone, tv, computer and tablet) 60-90 minutes before bed. The blue light emitted from the devices can interrupt your body's natural sleep rhythms.
Keep a snack on your nightside table. If you have to get up to use the bathroom, have a little snack and then rinse your mouth/quick brush and then head back to bed. This can also help you not to feel nauseous when you wake up in the morning.
As mentioned above, if you have any concerns about how you are feeling, or how you are sleeping, check in with your medical care team. Sleep well!
Jamie Contarini is a senior certified sleep consultant and team manager at Good Night Sleep Site. Through one-on-one personal consultations, seminars, and corporate workshops, Jamie has been helping families worldwide, sleep better for over 8 years. Follow Jamie on Facebook and Instagram and take a look at her website for more sleep tips.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Ottawa has been operating classes in the National Capital Region since 2005. Our community is a thriving and welcoming space for you and your littles.
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