Pregnancy, one of life’s most miraculous journeys... This is likely the case for some, but for other expecting mothers, it can create an absolute minefield when it comes to sleep.
Physical and emotional changes aplenty can be expected, as the body undergoes a, lets face it, brutal series of transformations to make space for that little life. Rest and relaxation are crucial, it’s not just good for the mother’s well-being, it’s important for the development of the child, and pretty good for everyone else involved! Restless legs, not being able to find a comfortable position, back pain, increased decibel levels across the board, especially when it comes to snoring… It begs the question, “why do we do this?!”, but it’ll all be worthwhile once the little tyke makes an appearance! Hopefully.
In this article, we’re going to explore ten ways to promote restfulness during pregnancy, and hopefully bring a bit of zen back to the home.
1. prioritise sleep hygiene
Establishing good sleep hygiene practices is pretty important, and to be fair is recommended for everyone; when it comes to those expecting a baby however, it’s a dealbreaker. During pregnancy, the mother is going to go through an absolute rollercoaster ride, and not one of those fancy modern ones, this beauty is more akin to a rickety old wooden one that makes you wonder if you’re actually going to make it to the end in one piece… FUN! Physical discomfort will probably become the superhero sidekick you never wanted, making it essential to create an environment where rest is possible.
Start by trying to stick to a consistent bedtime routine, that will send signals to your body, telling it that it’s time to wind down. This could include reading a book, taking a warm bath, or gently stretching. Some investments will be worthwhile too, a comfortable mattress and some new pillows that provide the right level of support will help no end. Maybe think about using a pregnancy pillow to cushion your abdomen, as it is typical during pregnancy to find it difficult to find a comfortable position, this can help to cradle the belly somewhat, so you can sleep on your side more easily. Keeping the bedroom cool and dark is a great one too, this usually helps to create a more restful environment; blackout curtains or blinds, and a good fan are a great place to start.
2. adjust sleeping positions
As your little bundle of joy develops, finding a comfortable sleeping position becomes more and more of a challenge, for most at least. Certain positions though, can make your life a little bit easier, especially when suffering with back or joint pain, restless legs, or heartburn for example. Sleeping on the left side is generally recommended, as it improves blood flow to the placenta, which is obviously a good thing, and is important for the child’s growth, also helping to reduce swelling. Win!
Using pillows strategically, or in other words, becoming a pillow ninja is next on the list. Place a pillow between the knees to ease the pressure on your hips and spine, and think about using a wedge-shaped pillow to support your back if you’re a back sleeper, or try tucking it under your abdomen if you’re a side sleeper, suspending the belly as much as possible... Trust us, it tends to work wonders. You’ve got around 9 months remember, you’ve got time to experiment with different combos, just keep trying things and you’ll get there.
3. napping smartly
Let’s face it, napping is basically the best. During pregnancy though, it is an absolute banger! It’s a massively helpful tool for maintaining energy levels, but make sure not to overdo it, it could end up disrupting the amount of sleep you get at nighttime. A good place to start is by aiming for short daytime naps of around 20-30 minutes, this is so you don’t enter sleep cycles, but still get a helpful hit of rest, this also means you avoid that groggy sicky feeling that a longer nap can give us. So grim. Find a quiet and comfortable little space, and get napping.
Try making your nap times part of your daily routine (iiiiiiis the best sentence ever written). This is particularly important during the second trimester, when levels of fatigue generally tend to peak. Try experimenting with different nap times to find what works best for you, whether it’s the firm favourite after lunch nap, or maybe a mid morning/afternoon break. Being strategic with your naps is the thing, you can boost your energy levels, helping you and the baby, and let’s be honest, it just feels great.
4. stay active
As much as you probably don’t want to, and I apologise in advance for writing this, but regular, moderate exercise is basically a cornerstone of a healthy pregnancy. Booooooooo! It’s true though, and it can really help you sleep too. Prenatal exercise routines help to improve circulation, can ease discomforts that are common during pregnancy, and counterintuitively, actually improve your mood. You should consult your healthcare provider or an expert before just cracking on with exercise though, you need to make sure it aligns with your health and pregnancy status.
More easy going exercises like prenatal yoga, swimming, aerobics, or walking are pretty good places to start, and are generally well tolerated throughout pregnancy. Prenatal yoga, in particular, combines all the good stuff… Gentle stretching, breathing exercises, and relaxation techniques, all of which are generally recommended during pregnancy anyway. It’s good for your body and your mind, so give it a bat! Aim for at least 30 minutes of moderate-intensity exercise most days of the week, and listen to your body, adjusting the intensity as needed.
5. mindfulness and relaxation techniques
As you’ve probably noticed by now, a lot of these tips would be useful generally in life, particularly this one. Mindfulness and relaxation techniques can seriously improve your experience during pregnancy. Deep breathing, meditation, and things like prenatal yoga can help to calm the mind, ease stress, and just help your well-being full stop.
You can activate the body’s relaxation responses by practicing deep breathing. This is pretty basic, but works! Taking slow, deep breaths, focusing on inhaling and exhaling fully. Guided meditations and ones tailored specifically to expectant mothers can be found via apps or online, and can be really useful for making the mind a more tranquil place.
You can do things like prenatal yoga, which combine gentle movements, stretching, and meditation, which provides a more holistic approach to relaxing the body and mind. There are classes tailored for pregnant women, or if you’d rather not do this in public, and I don’t blame you, there are online tutorials available too. Your physical flexibility, strength, and mental fortitude will be improved, which will obviously help you sleep. You’ll be physically and mentally hench!
6. hydrate well
Another one that would carry over into general life, hydration. It’s especially important during pregnancy though, because it helps to maintain energy levels and fight off fatigue. Try to aim at getting at least eight glasses of water per day, or 2 litres if you’re like me and just carry a massive bottle around with me all day. Remember to adjust the amount of water you drink based on factors like climate, physical activity or your personal needs, you may need more, you may need less.
Staying hydrated is really important, we all get that, but remember to be mindful of just how much water you’re taking on when you’re getting closer to bedtime. It’s pretty common to need to go to the bathroom more frequently, due to increased pressure on the bladder, the last thing you want is to be getting up and down all night like a yo-yo, so think on… Try hydrating more, earlier in the day and tapering off as the evening draws in. Water can be consumed in other ways too remember, eating water-rich fruits and vegetables like cucumber, tomatoes, and celery are a brill way to sneak water into your system. You need to find the right balance for you though, getting enough water so you’re not fatigued, but not so much that you’re going off like the Bellagio fountains all night. Jinkies!
7. balanced diet
A healthy, balanced diet is as important as it is boring. But seriously, it is really really important. Your energy levels are hugely affected by the amount of fuel you take in, and the nutrients are key for you and the baby as the demand on your body increases. Try focussing on mixing a range of foods into your diet, including complex carbohydrates, lean proteins, and healthy fats.
As dull as it is likely to seem, go for whole grains, fruits, and vegetables, these will give you a steady release of energy all day long. Lean proteins like poultry, fish, and legumes help to support muscle and tissue development, and the omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are banging for the baby's brain and eye development.
Eating smaller meals, more often can help you avoid those feelings of fatigue brought on after eating large, heavy meals, and the meat sweats are also neatly dodged, as well as avoiding the devil that is indigestion and heartburn. This approach aids digestion, and helps regulate your blood sugar levels, pretty nifty. You can create a personalised diet plan by consulting with you healthcare provider or a nutritionist, they will come up with a plan that meets your specific nutritional needs too.
8. delegate and seek support
Pregnancy is a journey that’s unique to everyone, but it always comes with some amount of physical and emotional challenges though. Recognising and acknowledging your limitations and seeking support is a super important aspect of ensuring restfulness. Don’t be afraid to delegate tasks at home and work, at the end of the day, you’re growing a human being, it’s pretty taxing. Do whatever you can to make your day easier.
Open communication with your partner, family, and friends is always good, making sure as many people as possible around you have your back. Support in any form is useful, whether that’s with household chores or emotional encouragement, by sharing out responsibilities you’re going a long way to creating a supportive environment that is good for the mind, less stressful for the body, and is all round just better for you and the little one.
There are prenatal support groups and classes, which are a fab way of connecting with other expectant mothers, and are a great source of advice, and a way to put your mind at ease that you’re not alone. Sharing experiences with other parents and people on similar journeys will give you valuable insights and help make you feel less isolated, and give you some assurances. Just remember, you’re not alone in this, and you won’t be the first person to have experienced what you’re going through, just speak up.
9. create a relaxing environment
Your bedroom should be a peaceful sanctuary, a place of zen vibes and positivity; this is vital when promoting a restful night’s sleep. Dimming the lights in the evening is like sending a carrier pigeon to your brain, telling it to settle down for the night. You can create a cocoon of calm by using blackout curtains or blinds too, it’s a thing, trust us.
Listening to calming music or practicing aromatherapy with soothing scents like lavender and patchouli are sure fire ways to get in that sleep zone too. Lavender in particular is widely known for its anti-anxiety properties, so it’s pretty useful. Avoiding blue light is also a top tip, so try to limit the amount of screen time you have before bedtime, it’ll work wonders.
Investing in a comfy set of PJs is a good step, they need to be Goldilocks ones though, that aren’t too restrictive, but also aren’t baggy to the point where why get all annoyingly twisted up… EURGH! A properly supportive mattress and pillows are an investment you won’t regret, comfort is king, and goes a heck of a long way when trying to get a good night’s sleep, you need to make sure the comfort level is right for you though, thankfully, comfortable mattresses are sort of our thing? So take a look around.
10. manage stress
This is pretty self-explanatory, stress can have such a profound effect on the body’s ability to rest, and rest is especially important while pregnant. Pregnancy is a stressful time as it is, so seeking to eliminate external factors is always going to be a huge win. Try some of these techniques:
- Prenatal massage: Practically everyone loves a massage! People have found that a massage while pregnant can seriously reduce cortisol levels, busting stress and anxiety. The massage can improve circulation, ease muscle tension, and if done with a partner, can also add a level of intimacy and connection. Lovely stuff… You don’t want the massage to be too strenuous though, this isn’t physiotherapy, so try to go to a professional therapist trained in prenatal tekkers.
- Acupuncture: Some expectant mothers find acupuncture works for them. This is a traditional Chinese medicine practice is over 3000 years old, and involves inserting thin needles into specific points on the body. It’s pretty impressive, and if nothing else, you get to look like a hedgehog for an hour, cute. People have found that acupuncture helps to alleviate a wide range of symptoms, so it’s worth considering, right? While acupuncture is generally considered safe during pregnancy, when performed by a qualified practitioner of course, it’s really important to discuss this option with your healthcare provider before going gung-ho into this.
- Counselling and support: Again, pretty self-explanatory, but talking to someone and finding ways of releasing the baggage we all build up, can be such a massively helpful way to find peace of mind. Whether you decide to do this individually or with your partner, talking openly with someone, professional or otherwise, can give you a feeling of acceptance, belonging and help to get rid of those isolated lonely vibes that can arise, especially during pregnancy. Group settings are also available, which are a fantastic source of guidance and advice from people experiencing similar things. Look after your mind just as much as your body.
- Self-care rituals: Treat yo’ self! Whether it’s slipping into (not literally) into a warm bath, enjoying a soothing cup of (caffeine-free) tea, or spending quiet moments engrossed in a hobby you love, carving out time for your self is mission critical. Promote self-care, doing things that bring you peace and joy, happy and loving vibes only. All of this goes towards helping to counterbalance the stresses that may/ definitely will arise during pregnancy.
- Mind-body connection: This might need a bit of explaining… Activities like guided imagery, and progressive muscle relaxation are what we’re talking about. These techniques encourage a deeeeeeep connection between the mind and body, encouraging calmness and good vibes, which are obviously pretty useful when getting a good night’s sleep. You can find loads of information about this online and in tons of books, there are also tailored sessions for expectant mothers.
- Holistic approaches: Get your detective hat on and investigate some holistic approachs, things like aromatherapy and herbal teas that are considered safe during pregnancy are a good place to start. Treats for the nose like chamomile and lavender can have hugely calming effects, while certain herbal teas, like peppermint or ginger, may help soothe nausea and stress, and can alleviate indigestion and heartburn, two common sources of discomfort during pregnancy. Yet again zzzzz, make sure you check with your healthcare provider to make sure the herbal remedies you’re considering are safe for pregnancy.
You know the drill by now, anything you can do to reduce stress, improve positivity, and make your mind and body a happy place for you and your baby can only be a good thing. Not just good for the waking hours, but good for sleep too. Remember, everyone’s journey is unique, so tailoring the right combo of techniques just for you is vital, fostering a sense of peace and tranquility during this remarkable time is where it’s at. Get amongst it. Just check with a healthcare professional first, yeah?
The main thing is, just try to enjoy this time as much as you can, and remember that taking care of yourself, body and mind is an investment into the health and well-being of both you and the tiny living creature growing inside you… Pretty sure there’s a less weird way of saying that. We hope your journey to motherhood is filled with peace, happiness and rejuvenating rest.