Getting a good night’s rest when you’re pregnant isn’t always easy,
particularly in the last trimester. We look at some common causes of
lack of sleep.
Pregnancy sleeping positions and why you should not sleep on your back
Perhaps the biggest challenge when it comes to getting a good night’s sleep is finding a comfortable position in bed, particularly as your baby gets bigger.Sleeping on your front becomes increasingly difficult as your pregnancy progresses. Lying on your back in later pregnancy can put pressure on your vena cava, the large vein that transports blood from your lower body to your heart, making you feel light-headed while lying down or getting up.
The recommendation to sleep on your side is good news for women who prefer this position. But what if you’re one of the many who prefer your back?
Most doctors recommend against sleeping on your back past four months (some say as late as 20 weeks). For mama, it compresses your aorta, vena cava and organs, which can cause :
- Low blood pressure or high blood pressure
- Nausea
- Trouble breathing
- Dizziness
- Heartburn
- Abdominal pain
- Reduced blood flow
- Less oxygen
- Fewer nutrients
Sleep tips:
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Put an ordinary pillow under your bump and between your knees.
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Go to bed at the same time every night so your body begins to expect sleep.
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Unwind with a warm, milky drink or relaxing bath before bed.
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Clear your mind of any stressful thoughts. If you can’t sleep, don’t clock watch – read a book or magazine until you feel drowsy.
Cramps, aches and pains
Leg and arm cramps are common in later pregnancy and can strike when you’re asleep. Cramps may mean you’re dehydrated, so drink plenty of water during the day. Simple exercises can help with other aches and pains, so try some gentle stretches before bed.
Sleep tips:
- Keep moving during the day to stretch your legs and get your blood flowing.
- Ask your partner to soothe aching joints with a massage.
- Milk and sparkling water are both good for indigestion. Keep a glass by your bed.
- Avoid eating large meals, instead eat little and often and try not to eat and drink at the same time.
- Chew gum. The saliva produced helps neutralise stomach acid and prevent heartburn.
Trips to the loo
As your baby grows, the pressure on your bladder increases, meaning you may need to pee a lot more, particularly at night.Sleep tips:
- Avoid food and drink containing caffeine and reduce the amount you drink an hour before you go to bed, but still drink plenty of water during the day to prevent dehydration.
- When you get to the loo, lean forward as much as your bump will allow, so you can empty your bladder completely.
- If you normally sleep on the side of the bed furthest from the
bathroom, switch with your partner so you’re able to get up with minimum
effort.
Bizarre dreams during pregnancy
Many women experience vivid or odd dreams while pregnant. There could be many reasons for this, including the emotional and physical changes of pregnancy and the increased presence of the hormone oestrogen – thought to cause longer, sustained dream-like sleep.
Sleep tips:
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If you have a dream that frightens you, try not to read any meaning into it.
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Tell your partner or a friend so they can reassure you.
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Write it down to help you put it into perspective.