Hey there, it’s Brydee! Pregnancy often brings a host of sleep challenges. If you’re feeling like you can’t get enough sleep or the quality of your sleep is poor, you’re experiencing insomnia. Although it might feel like you’re getting no sleep at all, remember, you’re probably getting more than you think. Here are some tips to help you get the rest you need.
Review Your Diet
- Eat Well and Get Enough Vitamin B: Vitamin B can play a role in helping you sleep better. Make sure your diet is rich in foods that provide this essential vitamin.
- Avoid Caffeine and Chocolate Late in the Day: These can keep you awake, so try to limit them, especially in the late afternoon or evening.
- Stay Hydrated: Drink plenty of water throughout the day but try to cut back a few hours before bedtime to reduce nighttime trips to the bathroom.
- Mind Your Dinner Choices: Eat a relaxed, early dinner and avoid rich or spicy foods that could cause heartburn. Taking your time eating and not eating too close to bedtime will give your body enough time to digest the food before you sleep.
Make a Bedtime Routine
- Establish a Routine: Going to bed and waking up at the same time every day can help regulate your body’s internal clock. Before bed, reduce screen time to avoid overstimulation.
- Relaxation Techniques: Try reading a book, listening to soothing music, having a warm bath, or drinking warm milk to relax you before hitting the hay. A massage can also be incredibly soothing.
- Get Daily Exercise: Low-impact activities like walking, swimming, or pregnancy yoga can help combat insomnia, but avoid exercising too close to bedtime.
- Consider Intimacy: If you feel up to it, having sex can release endorphins that help relax you and make it easier to fall asleep.
Handling Sleepless Nights
- If You Can’t Sleep, Get Up: If you’re not asleep after 20 to 30 minutes of trying, get up and do something calming. You might feel tired enough after a bit of pottering around to get some rest.
- Don’t Be Afraid to Nap: If you’re not getting enough sleep at night, it’s okay to nap during the day if you can. It’s more important to get adequate rest than stick strictly to nighttime sleep.
- Don’t Count the Hours: Everyone’s sleep needs are different. Instead of fixating on getting eight hours, focus on how you feel during the day. If you’re not chronically tired, you might be getting enough rest.
Alternative Therapies
- Essential Oils: Lavender, chamomile, or ylang-ylang oils might help. Put drops on a tissue instead of your pillow so you can always use fresh oil. You can also add them to an evening bath.
- Bach Flower Remedies: Some women find these helpful for reducing stress, though the evidence is limited. They do contain a small amount of alcohol, so if you’re avoiding alcohol completely, you might want to skip these.
- Massage and Aromatherapy: A professional massage, aromatherapy, or reflexology can help you relax. Even a shoulder rub from your partner can be beneficial.
- Physical Therapies: If backache or other discomforts are keeping you awake, consider seeing an osteopath, physiotherapist, or chiropractor.
When to Seek Help
- Talk to Your Doctor: If you’re really struggling with insomnia, your doctor might have suggestions that can help. Insomnia can sometimes be a symptom of depression. If you’re experiencing it along with low mood, loss of appetite, or constant anxiety, speak to your doctor.
- Midwife Support: Your midwife is there to support you emotionally and physically. You can discuss the possibility of a counseling referral if needed.
- Considering Early Maternity Leave: If you’re nearing the end of your pregnancy and still struggling with insomnia, you might consider starting your maternity leave early to relax and catch up on some much-needed sleep before your baby arrives.
Insomnia during pregnancy can be tough, but with some adjustments and self-care, you can improve your sleep quality. Hang in there—you’ve got this!
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