 Sleep
during pregnancy
If you think the words sleep and pregnancy don't belong
in the same sentence, you're not alone. Sixty per cent of pregnant women
say they take a nap over the weekend while more than half admit to taking
at least one nap during the working week. Read on to find out what you
can do for a good night's sleep during pregnancy.
Up to the toilet…again!
Whether you are in your first, second or third trimester, you can be
sure that your bladder will make itself known. There are a number of reasons
for this.
- In early pregnancy the amount of blood in your body increases dramatically,
which means more fluid than usual is going through your kidneys and
on to your bladder.
- Your metabolism increases during pregnancy making your kidneys work
harder.
- Your growing uterus presses on the bladder limiting its capacity and
making you feel the need to wee more often.
babyworld Midwife Hannah Hulme Hunter says, "At the end of the
first trimester your uterus will push up out of your pelvis, giving your
bladder more room." This should help through the second trimester but
as your pregnancy progresses your growing uterus may start pressing on
your bladder, which can make you feel like you need to urinate even more
often.
However, some simple measures can help limit your number of trips to
the toilet overnight.
- Drink plenty of fluids during the day but limit the amount you drink
in the few hours before bed.
- Try to avoid coffee, tea and colas as they contain caffeine, a diuretic
which naturally increases the need to urinate.
- Empty your bladder completely. When you urinate, try leaning forward
a bit in order to completely empty your bladder.
Position, position, position!
In early pregnancy, most women are so tired that they can fall asleep
almost anywhere and in any position. Unfortunately, as your pregnancy
progresses and you become bigger, finding a comfortable position at any
time can be a challenge, especially when even lifting a cup of tea is
a major effort.
However, finding the right position can help immensely. Hannah Hulme
Hunter suggests ways which make you more comfortable in later pregnancy.
- Try to sleep on your side rather than your back - this is to prevent
pressure on the large blood vessel that runs up your back returning
blood to your heart which can cause dizziness and fainting.
- If you find it very uncomfortable to lie on your side, tuck a pillow
under your back, to one side, so that your body is tilted.
- Alternatively, put a thin pillow - or small cushion, folded towel
or rolled baby blanket - in the small of your back whilst lying in bed
to give extra support to this area.
- If you'd rather lie over on one side, try placing a pillow in front
of your legs and bending your top leg so that it is supported by this
pillow.
- Alternatively, you could put a pillow between your legs to keep the
legs slightly apart and so reduce strain on the joints of the pelvis.
- Put another small pillow under your bump, to reduce pressure on your
abdominal muscles
- If all else fails, there's nothing wrong with nodding off in a comfortable
armchair.
There are also many maternity cushions and pillows that help make sleep
during pregnancy more comfortable. The Doomoo
buddy body cushion is available in the Babyworld shop (and provides
full length support for your body during pregnancy as well as a feeding
cushion after the birth). Also worth a look is the Super
size maternity and nursing pillow.
Bump turbulence
You've got your bladder under control, your body propped with pillows
and you're ready to catch up on some much needed sleep when baby decides
it's time to play. "Babies have a wake/sleep pattern, just as adults do,"
says Hannah. "The main difference is that babies in the womb sleep for
much shorter periods of time; an hour or so at most, before waking up
for a wriggle around." Unfortunately for many pregnant women, many babies
seem to move more at bedtime.
"This is often because their mothers have recently eaten, or perhaps
because this is a time when their mothers are relaxed," Hannah explains.
Unfortunately there is little you can do to stop baby moving but it might
help to remember the following:
- Your baby's kicking is not a sign of discomfort; it is a sign that
she is wide awake, happy and full of energy.
- Enjoy your baby's movements.
- This is a good time for you and your partner to talk to your baby.
The busy mind
Many women find that it takes time for them to adapt to the emotional
upheaval brought about by pregnancy. You may have many worries, concerns
and anxieties both in your everyday life and in your pregnancy and these
can suddenly come crashing into your conscious mind just as you're trying
to sleep. Hannah says, "Doubts, worries and feelings of excitement that
are submerged during the busy-ness of daily life may find expression in
dreams, or may keep you awake at night. This may be particularly so if
you are waiting the results of antenatal tests, or have other specific
causes for concern."
Sleep expert Mary O'Malley says, "Pregnancy brings up positive and negative
feelings that you'll digest through your dreams.
"Dreams are also more likely to change in pregnancy because disturbances
often disrupt REM sleep, the time when you are dreaming." Hannah also
says that often the physical changes of pregnancy are to blame for nightmares.
"For example, indigestion or a full bladder can cause restlessness and
discomfort without actually waking you up, resulting in vivid dreams."
Try to relax and clear your mind by;
- Learn a simple relaxation technique and practise it frequently.
- Keep a "worry list" by writing down your thoughts and concerns then
leave it to deal with in the morning.
- Try to get out and about at least once a day. Physical exercise has
proven benefits in terms of relieving tension, clearing the mind, and
promoting wellbeing.
- If your workplace had a rest room consider taking a catnap at lunchtime
if you really need to catch up on sleep.
- Avoid looking at the clock and try not to get too stressed over your
lack of sleep - it'll only make it worse.
- Dr Jo Lee adds, "Try not to worry about your sleep pattern. If you
can slow down in the daytime, this will make it easier for you to cope
while your sleep is disturbed."
Other irritations
As if an overactive bladder, psychedelic dreams and a belly the size
of a watermelon weren't enough to keep you lying awake all night, pregnancy
can also bring a multitude of other insomnia-inducing problems.
- Nausea - although most common in early pregnancy, nausea can
occur at any stage and is often caused by an empty stomach so keep a
light snack near your bed in case this affects you.
- Indigestion and heartburn - heartburn is most common in the
last three months of pregnancy, and affects around two in three women.
Don't eat just before you go to bed, drinking milk, fizzy water or peppermint
tea may help and stick to several small meals rather than 3 large meals
a day.
- Leg cramps - many pregnant women suffer from painful attacks
of cramp in their calf muscles. The initial cramping is acutely painful,
and may wake you up at night. Stretch the cramped muscle by pulling
or pushing your toes towards your shin.
- Restless Leg Syndrome (RLS) - this is a recognised symptom
of pregnancy that causes an uncontrollable urge to move around in bed
to relieve crawling, tingling, or burning sensations deep inside your
legs. There are many theories but none proven as to what causes this
syndrome. Movement brings immediate but unfortunately short-lived relief.
- Snoring - according to research women are twice as likely to
snore when they are in the final stages of pregnancy due to narrowed
airways and increased pressure on the lungs. Sleep on your side, elevate
your head slightly and avoid alcohol, sleeping pills and caffeine.
Many people think that sleep deprivation in pregnancy is nature's way
of preparing you for the inevitable disturbed nights after your baby is
born. Others think it's just a double dose of bad planning in the make-up
of mankind. Whichever way you look at it though, following the simple
tips above could help improve your chances of getting some decent shut-eye
before your baby arrives!
Where to next?
Return to pregnancy
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