So most of us know that when a baby arrives you can virtually wave goodbye to sleep. But did you know you can also have trouble sleeping while pregnant too? That doesn’t seem fair does it?
It makes sense though, with an ever growing stomach, loving kicks from the womb and a bladder that just won’t quit…it’s no wonder pregnant mums struggle to get to sleep.
That’s why in this article, we’ll outline the most common reasons you’re likely having trouble getting shut eye, along with some tips to hopefully get you a little more sleep each night.
Sleep thief 1: Indigestion
Who doesn't like a little chocolate or a soft drink before bed? After all, you’ve already had to give up the wine! But before you reach for those naughty night time snacks, pause and ask yourself - is the indigestion worth it?
While it may not have been an issue pre-pregnancy, once you’ve got a bub on board the pregnancy hormones mean that your body won’t take kindly to anything consumed before bed time. Make sure to finish eating at least 2-3 hours before bed to avoid being kept awake with indigestion.
Sleep thief 2: Leg cramps
If you’re in the second half of your pregnancy you might be kept awake with pesky leg cramps and spasms throughout the night. It’s believed (though there's limited research) that this is caused by low levels of calcium and magnesium in your body.
Try adding more of these essential nutrients into your diet, and if that doesn’t work - head to the doctor so they can investigate further.
Sleep thief 3: Constant sniffles
Another fun side effect of being pregnant is feeling as though you have a constant cold. If the sniffles are keeping you awake at night it’s because of the higher levels of estrogen and progesterone in your body, prompting it to produce more mucus. Lovely!
Try using a saline nasal spray before bed to help you get a better night's sleep.
Sleep thief 4: Constant urge to pee
Ah yes, the pee. All the pee! Throughout pregnancy your kidneys will be working hard to filter 50% more blood than usual, which explains the constant need to pee. While it’s still super important to make sure you’re getting enough fluids throughout the day, try easing off in the afternoon and make sure you empty your bladder just before bed.
Sleep thief 5: Too uncomfortable
It can be super difficult to find a comfortable sleeping position when pregnant, especially if you’ve spent your life sleeping on your stomach or back. It’s best to try and sleep on your left hand side during pregnancy. This helps with blood flow and delivers nutrients to your baby.
Wearing a maternity belt (like our original 3 in 1 belly band) can be a great way to stabilise your bump while you sleep. Maternity cushions can also help to make you feel more comfortable.
Sleep thief 6: Can’t switch off
It’s natural to have a racing mind while you’re pregnant, especially if this is your first time having a baby and you’re not sure what to expect. To help yourself get more sleep at night, try and keep your bedroom dark and technology free. Regular exercise can also help to switch that brain off, though make sure you do it early on in the day.
You might also like to enrol in some prenatal classes to help ease any anxieties around giving birth and entering parenthood.
Sleep thief 7: Too hot to sleep
When you are pregnant your core body temperature actually increases, which can leave you feeling constantly hot and bothered. It’s no wonder sleeping can feel so hard.
If you don’t have a fan or air conditioning in your bedroom, now’s the time to invest in one. You could also change your sheets to a lighter set to help you feel cooler at night.
Choose Belly Bands for extra sleep support while you’re pregnant
Pregnancy can be a wonderful and exciting time, but it can also be pretty exhausting. Sleep is so important for physical and mental health, so it makes sense to do whatever you can to get a good night’s shut eye.
This involves making sure you don’t eat or drink right before bed, make sure your room is dark and cool, and don’t forget to go to the loo before you hit the hay!
If you’re having trouble getting comfortable at bed time, a belly band can really help. Our original 3 in 1 belly band has been praised by over 60,000 mothers worldwide. Get yours today so that you can have a more comfortable pregnancy and a faster recovery.
Browse our maternity collections here.