Sleep During Pregnancy - Part II: Ten strategies to improve your sleep

by Dr. Silberstein

In Sleep During Pregnancy - Part I: Why Is It So Hard To Get A Good Night Sleep?! I reviewed some of the factors that get in the way of sleeping well during pregnancy. Part II focuses on simple strategies you can adopt to increase your chances of sleeping better. Please note you may need to consult with your health care provider prior to adopting some of these suggestions.

1. Limit your caffeine consumption. Keep in mind that caffeine is found in chocolate, tea, and sodas, not just in coffee. If your doctor says you can have caffeine, have as little as possible, and only in the morning.
2. Stick to a regular sleep schedule (go to bed at about the same time every night) and make sure you devote enough time for unwinding and relaxation before bedtime. For example, you can do some yoga poses, talk to a friend or your partner, or read a book as part of your pre-bedtime routine.
3. Make sure your sleeping environment is comfortable, quiet, and dark.
4. Don’t worry in bed. If you tend to worry, think, or plan at nighttime, try the following strategy: plan to devote 30 minutes each day to the thoughts that bother you the most. Use a journal or notebook to list your concerns or plans, and make sure to do so well before bedtime. If additional concerns come up during the night, acknowledge them and remind yourself that there will be time to consider them the next day. Then, as soon as you can, address your concerns with your partner, a trusted friend, or a healthcare provider. For example, if you are concerned about labor pains and how you will cope with them, be sure to sign up for a childbirth prep class. In case you find your anxiety debilitating, consider consulting with a mental health professional.
5. For nighttime nausea, remain hydrated; keep a light snack (such as biscuits or crackers) by your bed in case you wake up feeling nauseous; try one of several natural remedies, such as ginger tea before bedtime or ginger gummies in the morning.
6. If you experience heartburn, avoid laying down thirty minutes after meals. Also, avoid big, heavy meals, and have your last meal of the day at least 2-3 hours before bedtime.
7. Exercise on a regular basis, as long as you’re feeling well enough and your doctor approves. Prenatal yoga and walking are mild and beneficial activities, but pick whatever exercise you enjoy and likely to continue doing. It is advised not to exercise too close to bedtime, though.  
8. Experiment with different sleeping positions, including those you don’t typically go for. Add a pillow or two to see if that helps, too. Propping up your head can help alleviate symptoms of heartburn as well as nasal congestion. If you lie on your side, placing a pillow between your knees can be comfortable, and if you are a back sleeper, a pillow underneath your knees or feet can relieve some pressure from your lower back.
9. To address pregnancy rhinitis (nasal congestion), try saline sprays or gels; use a humidifier in the bedroom to keep your nose from drying out; drink lots of water during the day; and, if necessary, ask your doctor about using antihistamines or decongestants.
10. Discuss all of your health concerns with your obstetrician or midwife, as some conditions require medical attention. For example, sleep apnea should be diagnosed and treated to maintain the health and well-being of the mother and developing baby. Restless leg syndrome may indicate some mineral-deficiency, which can be detected by a simple blood test. Similarly, leg cramps can be caused by shortage of certain minerals (among other reasons) that can be tested for.

 
What if you have tried all of these suggestions, and still can’t sleep as well as you’d like? Don’t worry! Remember that having sleep problems during pregnancy is normal, albeit annoying. Also, keep in mind that the issues described above tend to resolve on their own (in most cases) shortly after delivering the baby. Then, your baby will keep you up at night, but you will already be used to it!


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