Poor sleep can affect not only your health and mood, but your labour and delivery. American researchers from the University of California found pregnant women sleeping fewer than six hours a night had longer labour and were four times more likely to have a Caesarean section.
Yet 78% of women report more disturbed sleep when pregnant than at any other time, and many say they feel extremely tired, especially in their first and third trimesters, according to the US National Sleep Foundation ‘Women and Sleep’ poll.
Causes range from changing hormone levels to anxiety about issues such as delivery, balancing parenting and work, finances, and the changing relationship with your partner. Nausea and an increased need to pee also play a part in the first trimester, and in the third, the pressure on your bladder returns, plus general discomfort from a growing belly.
How to sleep during pregnancy
1. Prioritise and plan your sleep. “Get to bed at the same time each night, keep the room dark, quiet and cool, and switch off from electronic media at least an hour before,” says Durban clinical neuropsychologist Michelle Baker, chairperson of the Allied Group for the South African Society for Sleep Health (SASSH).
2. Aim to get at least 30 minutes of exercise a day, unless your healthcare provider advises otherwise, but schedule it for earlier in the day.
3. Drink lots of water, but cut down in the hours before bed.
4. Eat smaller, more frequent meals, and avoid too much spicy, acidic or fried food to help prevent heartburn.
5. When it comes to the best position to sleep during pregnancy, lie on your left side for a better flow of blood and nutrients to your baby and to your uterus and kidneys. Avoid lying for long on your back. Use pillows to support your belly and your back: lying on your side, bend your knees and tuck a pillow between them, another under your tummy, and one behind your back.
6. Install a dimmer in the bathroom so you won’t wake completely every time you need to pee.
7. Snoring is more common when pregnant and can stop you sleeping well. If you snore badly, get screened for sleep apnoea, and have your blood pressure and urine protein checked, particularly if your ankles are swollen or you have headaches.
8. If you develop restless leg syndrome, have your iron and folate levels checked – you may be deficient.
9. If you still can’t sleep, don’t toss and fret. Get up and do something – read, knit, journal, have a warm bath – then try again.
10. Treat yourself to a nap during the day if you can – just 30 minutes can be a pick-me-up. It’s a useful habit for when baby is born and sleep is even more broken -- sleep when he or she sleeps. “But napping should be between midday and about 3pm, not too late or too long, or it can interfere with night-time sleep,” advises Baker.
If your insomnia is serious and persists, speak to your doctor or a sleep specialist – don’t self-medicate with over-the-counter remedies, herbs or supplements, as they may be harmful to you or your baby. Rather consult your Clicks pharmacist first.
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