Insomnia: pregnancy tips for better sleep

What are the reasons for insomnia in pregnancy?

our body undergoes fundamental changes during pregnancy in order to take care of the growing life in the best possible way. So it's no wonder these changes can lead to sleep problems in pregnancy. Reasons can include:

• Frequent urination: The increased progesterone level increases the urge to urinate from the outset of pregnancy, as this hormone has a relaxing effect on the bladder muscles. As pregnancy progresses, the growing foetus puts additional pressure on the bladder, causing most women to make multiple trips to the toilet at night.
• Heartburn: Due to the change in hormone levels during pregnancy, many women suffer from heartburn, which can become a problem, especially at night.
• The growing belly: The bigger the pregnancy belly, the more difficult it is to find a comfortable sleeping position during pregnancy. Increased waking is the result.
• Active baby: Often the unborn baby becomes active at night, exactly when the expectant mum wants to sleep. This can make sleeping in pregnancy a challenge.
• Fears, worries and stress: Having a baby is a wonderful experience, but it’s a huge event for the parents-to-be. So it's perfectly normal to feel anxious about being a mother, or perhaps fearful about giving birth, which often causes you to lie awake at night.

As you can see, there are many reasons for insomnia during pregnancy. Now we’d like to share a few tips that can help you get better rest during this exciting time.

Sleeping positions: pregnancy options

You have three main options for your sleeping position during pregnancy (and anytime, for that matter!):

• Sleeping on your front while pregnant
  Can you sleep on your stomach while pregnant? Pregnancy itself is not a reason to avoid sleeping on your stomach. As long as you’re comfortable, you can do so without hesitation, because your baby is well protected by the amniotic fluid. However, you’ll notice that this position becomes more uncomfortable as your pregnancy progresses. So once you’re in your third trimester, if you wake up on your stomach simply roll onto your side.

• Sleeping on your back while pregnant
  Sleeping on your back during pregnancy is not recommended, especially in the last weeks before birth. One of the reasons is that this can lead to vena cava syndrome. This is when the weight of the abdomen presses on the vena cava, the blood can no longer flow unhindered to the heart and circulatory problems up to unconsciousness can result.
  Sleeping on your back while pregnant has been linked with an increased risk of stillbirth. Four separate case control research studies have found a link between going to sleep on your back after 28 weeks of pregnancy (the third trimester) and an increase to your risk of stillbirth, so it’s best avoided. If you do wake up to find yourself on your back, there’s no need to panic – just turn onto your side. ¹

• Sleeping on your right-side during pregnancy vs left-side
  Sleeping on your side is considered the safest and therefore best sleeping position for a pregnant woman, particularly after 28 weeks. ² But should you opt for your left, or right? Sleeping on the right-side during pregnancy isn’t considered quite as helpful as your left, because research has shown that left-sided sleeping can help your kidneys get rid of fluids and waste products.
  Left-sided sleeping is thought to allow your blood to circulate optimally without constricting your internal organs, which can be the case if you sleep on your right. Also, heartburn is less likely to occur in the left-side position. To make it even more comfortable, you can place a pillow between your thighs to relieve pressure on your pelvis, which is under a lot of strain during pregnancy, and to support your abdomen.
  Always listen to your body and change to your other side if you feel discomfort. If you’re worried or suffer from extreme sleep problems in pregnancy, ask your doctor for advice.

Sleep better during pregnancy with these tips

Unfortunately, a good night’s sleep isn’t guaranteed by finding the right sleeping positions. Pregnancy is a very tiring time for your body and mind, so allow yourself plenty of rest throughout the day, limit your caffeine intake and try to eat a healthy diet. If you suffer from heartburn, avoid citrus fruit and legumes, as well as spicy and fatty foods and carbonated drinks. Even though these aren’t forbidden foods during pregnancy, you should avoid them as they can lead to heartburn.

Make sure you get regular, pregnancy-friendly exercise, such as walks in the fresh air, swimming or gentle antenatal yoga. Meditation can work wonders for worries and stress. Allow yourself as much relaxation as possible, as this will help you prepare for the upcoming birth.