Pregnancy and Sleep
No one said pregnancy is easy, but it's surprising how much it can negatively affect sleep. Anxiety, hormones, weight gain, and nausea can make it hard to fall and stay asleep, no matter how good a sleeper you usually are.
The truth is that most women experience sleep disturbances during pregnancy. Another common problem is excessive daytime sleepiness brought about by a lack of sleep, which can wreak havoc on your everyday life.
Although there isn't a smoking gun to return your sleep to normality, this article explores the best things you can do to sleep better during pregnancy.
Let's jump in!
Manage your temperature
The most common complaint we hear during pregnancy is feeling too hot due to hormonal changes that increase blood supply to the skin. You can do nothing to stop this but manage your temperature.
The best way to manage your temperature in bed is with the following:
- A cooling mattress (memory gel is ideal).
- A summer duvet (4.5 togs) with a blanket for cold nights.
- A bedside fan to benefit from the beautiful effects of wind chill.
Get regular massages
Aches and pains occur every day during pregnancy, and some women also have symptoms of Restless Legs Syndrome (an overwhelming urge to move your legs).
RLS and aches and pains are helped with regular massages, mainly performed just before bed. We recommend buying a massage gun and using that to hit all the right spots with minimal effort.
Take your folic acid!
The NHS recommends taking 400 micrograms of folic acid daily until twelve weeks pregnant. Folic acid helps prevent baby development defects but is also critical for the synthesis of the hormone serotonin.
Serotonin is a mood-stabilising hormone, with heightened levels linked to a reduction in REM sleep. It has the role of regulating your sleep cycle by promoting wakefulness, and it is also a precursor to melatonin, the sleep hormone.
Boost your vitamin D during pregnancy.
Despite its name, vitamin D isn't a vitamin – it's a hormone. It regulates calcium and phosphate in the body and activates serotonin synthesis, which, as discussed above, is critical to controlling your sleep-wake cycle.
The NHS says you need ten micrograms of vitamin D daily and should consider taking a supplement containing this amount between September and March to account for lower levels of sunlight (the sun is the best source of vitamin D).
*Note that with vitamin supplementation, you should confirm a deficiency first with your GP. Ask them about blood tests.
Consider buying a more comfortable mattress.
If you can't get comfortable in bed now, imagine how you will feel when you carry significantly more weight. Consider replacing your mattress if it is uncomfortable, broken, or past its best due to age.
Tell-tale signs it's time to upgrade your mattress include:
- Tossing and turning.
- Getting better sleep in another bed.
- Waking up with aches and pains.
Stay hydrated
Dehydration can lower amniotic fluid levels, influencing your baby's development. Dehydration can also affect melatonin synthesis, the hormone that helps regulate your sleep cycle by inducing tiredness at night.
It would be best to try drinking 6 to 8 medium (200ml) glasses of water or fluid a day, or 1.6 litres, with every drink counting towards your goal.
Exercise and move more to sleep better
Research shows exercising can improve sleep quality and reduce insomnia complaints. It increases melatonin production, and strength training creates a molecule called adenosis, which causes drowsiness and mental fatigue.