How to get more sleep when you’re pregnant

Pregnant women are often told “you’d better sleep now, because once the baby arrives, your sleep is ‘out the window’”.

Whether it’s your first or fifteenth (just kidding), pregnancy is a time when women need to take special care of themselves.

And despite many people feeling extra tired during pregnancy, getting a restful night’s sleep can be elusive for some women.

A few reasons it’s difficult to sleep during pregnancy include:

  • the need to go to the toilet more frequently
  • nausea
  • heartburn
  • restless legs and cramps
  • it’s hard to get comfortable

We suggest trying these simple tips to help you sleep and keep healthy: 

1. Slowing down the bathroom trips

As your baby grows, they put extra pressure on your bladder. It’s still important to keep up your fluids during the day, but it’s best to cut down on your drinking a couple of hours before bedtime.

Avoid drinking too many cups of tea and coffee. Both contain caffeine which is a diuretic and increases the need to urinate. 

2. Tackle your ‘morning sickness’

Not everyone feels nauseous during their pregnancy, but many do, especially in the first trimester. And the bad news is that ‘morning sickness’ doesn’t just happen in the morning. Night-time queasiness is unpleasant and can keep you awake.

Suggestions for overcoming nausea include:

  • stick to simple snacks (like dry biscuits)
  • avoid rich, spicy or fatty foods
  • sip a little ginger tea at bedtime
  • try an acupressure wristband

3. Find ways to overcome your heartburn

Heartburn is not fun. A common issue for many pregnant women, it’s actually nothing to do with your heart. Also known as acid indigestion or acid reflux, it gives you a burning sensation in the chest or throat.

Eating smaller meals and sitting, standing up or going for a walk (not lying down) after meals can help. Propping yourself up in bed with a pillow or two will also relieve the symptoms when you’re in bed.

4. Dealing with Restless Leg Syndrome (RLS)

Restless Leg Syndrome affects around 26% of pregnant women. It’s a strange sensation in the calves. It can be a type of cramp, soreness or a creeping, crawling feeling.

One of the reasons for RLS is a lack of iron. Other suggested treatments include: limiting caffeine, alcohol and nicotine, sleeping as long as you can and taking medication recommended by your doctor.

5. Make sure you’re comfortable in bed

Having a supportive mattress and pillow is a must during pregnancy.

The extra weight you’re carrying may put strain on your back, so it’s important to keep your back in alignment when you’re sleeping. Lying on your side and placing a pillow between your legs will help keep your back aligned.

Just like the fairy tale, your mattress shouldn’t be too hard or too soft, but ‘just right’. It should be supportive, while offering the right level of comfort.

If you haven’t replaced your mattress for a while (more than 10 years), now’s the time! And ordering your new mattress or pillow from SleepX means you don’t even have to leave the lounge. If you live in a major metropolitan area and order by 2pm, we’ll have your mattress delivered to you within 4 hours – just in time for bed!