Pregnancy insomnia can be a common time when you’re carrying a baby.
Some of the most common issues that our mums report inlclude:
- Need to get up to wee
- Can’t get comfy
- Insomnia / wakeful periods during night
- Blocked nose
- Leg cramps
If you have experienced any of the above then read on for our solutions to your sleep issues.
Sleep hygiene is a good place to start and this has nothing to do with how often you change your bedsheets!
This is a term used to describe the practices and habits you perform before you go to bed.
Follow these tips to help address some of the potential causes of your pregnancy insomnia:
Prepare your sleep environment
- De-clutter your bedroom. Make it a welcome and relaxing environment to be in. Somewhere you feel calm. Looking at a messy space is not conducive to relaxation.
- A comfortable temperature to sleep in is about 16 /18C – 60/65F, Keep your window cracked open if you feel stuffy.
- Many mums find their body temperature increases so you may find cooler than this is more comfortable for you.
Eat well to sleep well
- Drink lots of water throughout the day, little sips to sustain your hydration rather than one big glass which will go straight through you causing you to need a wee at night.
- Avoid caffeine, including chocolate after midday if possible and limit to 2 cups of caffeine drink per day.
- Increase magnesium for leg cramps, by having green leafy veg during the day, as well as whole grains like brown rice for dinner.
- Avoid fatty foods, tomatoes, citrus fruits and chocolates before bed which are known to aggravate heart burn.
- Get some exercise during daylight hours. Getting up and out the house or at least in the garden to expose your body to light is a great way to alight your circadian rhythm.
- Not too close to bedtime or you may find it harder to settle. Allow 2 hours to wind down after exercise.
- If you can’t sleep get up rather than tossing and turning.
- Write down your worries if your busy head is keeping you awake. Use good old pen and paper though, not your screen which emits a blue light that can interfere with Melatonin production.
- Try not to watch the clock during night wakes, it can make you more stressed.
- Try listening to a meditation to help you back to sleep or read a book, definitely no screens, that includes your phone.
- Take a bath before bed, to soothe and relax your muscles and mind. Just make sure you have it early enough for your body to cool again before you get into bed.
- Ask your partner for a massage to relax you (or make love if you feel like it) the oxytocin is a great for relaxation.
- Ensure your bed is comfy and you have enough cushion support for your back and bump and between your knees.
When possible, go to bed at the same time each night to help encourage your circadian rhythms.