Top Tips For Getting A Better Night's Sleep
The quality of your sleep can be affected at different stages of pregnancy for different reasons. Towards the end of your pregnancy you may find you're woken up regularly to go to the loo or because your baby is moving. In the early stages of pregnancy, it may be due to the many hormonal changes taking place. A commonly held belief is sleep becomes lighter toward the end of your pregnancy to prepare you for birth and for waking in the night to feed your new baby.
You may also be experiencing a degree of anticipation around labour and new parenthood towards the end of your pregnancy. Be gentle on yourself and allow yourself to express these perfectly natural emotions. Ask for comfort from those around you and talk to your partner about your concerns.
Meanwhile, here a few tips to help you get a better night's sleep:
Take a relaxing epsom salts bath before bed. Epsom salts provide magnesium, a deficiency of which can contribute to insomnia. (Using a magnesium spray to rub into your legs may also aid relaxation and sleep).
Enjoy a cup of pregnancy tea before bed in your favourite relaxy spot.
Keep the lights low in the hours leading up to bedtime.
Avoid screen time for at least 30 minutes before bed.
Do some gently yoga stretches in the evening to help your body relax.
Sprinkle lavender essential oil drops on your pillow or diffuse lavender essential oils in your bedroom at bed time.
Play a meditation while lying in bed to help you drift off.
Try not to eat late at night as going to sleep on a full stomach can cause you to sleep lightly. This can also contribute to heartburn. Try to eat at least 2.5 hours before turning in.
Maintain regular exercise during pregnancy as this promotes relaxation and can help you sleep more deeply. Avoid vigorous exercise too close to bed time as this may be too stimulating.
Reduce or eliminate caffeine (even from chocolate and raw cacao), as this can effect sleep even if consumed earlier in the day.
Consume a diet low in sugar, which can be stimulating.
N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.