Sleep – that precious luxury. Before pregnancy, you probably drifted off without a second thought. But as your body changes, your bump grows, and new aches and worries emerge, getting a decent night’s sleep can start to feel like a distant dream.
If pregnancy insomnia, restless legs, or just plain discomfort are keeping you up at night, you’re not alone. The good news? There a plenty of ways to create a sleep-friendly environment and wind down for the night.
Cut out screen time an hour before bed
We’re all guilty of that one-last-scroll through social media or bingeing one more episode of a favourite show. But the blue light from your phone, tablet, or TV can trick your brain into thinking it’s still daytime. This makes it harder for your body to produce melatonin, the hormone that helps you wind down and fall asleep.
Create a relaxing bedtime routine
Establishing a calming bedtime routine helps signal to your body that it’s time to wind down. Choose activities that soothe your mind and relax your body:
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Practice mindfulness or deep breathing exercises: Apps like Calm or Headspace can guide you through gentle meditation, helping you to switch off before bed
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Reading: Rather than opting for a screen like your phone, try reading a few pages of a lighthearted book instead
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Self-care: A warm (but not too hot) shower can help relax tense muscles and prepare your body for sleep
Consistency is key when first establishing a bedtime routine – find what works for you and stick to it.
Invest in a pregnancy pillow
One of the biggest challenges you are likely to face when sleeping while pregnant is simply finding a comfortable position. As your bump grows, it can feel impossible to get comfy without tossing and turning.
That’s where the pregnancy pillow comes in. These lifesavers come in various shapes, from C-shaped to U-shaped, and provide support where you need it most — whether that’s under your bump, between your knees, or behind your back. Bonus? Many pregnancy pillows double as feeding or sitting supports after your baby arrives.
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Avoid caffeinated drinks in the evening
This one might sound obvious, but it’s easy to forget how much caffeine can sneak into your day. Tea, coffee, and even cola can disrupt your ability to fall asleep.
During pregnancy, it’s recommended to limit your caffeine intake to no more than 200mg per day. Save your caffeinated drink for the morning and switch to decaf options as the day winds down.
Stay active during your pregnancy
Keeping active will help you stay fit and well during your pregnancy. Gentle exercise during the day may also help you sleep better at night.
Consider these bump-friendly activities:
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Walking: A brief stroll outside in the fresh air can help clear your mind and improve your mood
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Antenatal yoga or pilates: Antenatal classes are a great way to meet other parents-to-be, just make sure the instructor knows you’re pregnant
It’s important to listen to your body and avoid pushing yourself too hard during physical activity. Speak to your GP or midwife for more advice about exercising while pregnant.
Pregnancy might bring its fair share of sleep challenges, but with a few mindful adjustments, you can create a sleep routine that works for you. Be kind to yourself — some nights will be better than others, and that’s okay.
