Many pregnant women are offered the same advice throughout their pregnancy: Get as much sleep as you possible can now, before the baby comes. But what happens when you're not getting enough sleep before the baby even arrives? Between backaches, leg cramps, heartburn, strange dreams, and anxiety about your pending arrival (not to mention the frequent nighttime bathroom trips) it can be impossible to get some decent shut-eye. Follow our tips below to get a better night's sleep during your entire pregnancy.
1. Ease up on liquids. While everyone knows the importance of staying hydrated during pregnancy, that doesn't mean that you need to drink equal amounts of water throughout the day. To reduce frequent bathroom trips at night, try drinking more fluids earlier in the day, and cutting back in the hours before bedtime.
2. Sleep on your left side. Sleeping on your left side increases the amount of blood flow and nutrients that reach the placenta and your baby. As your baby grows and begins to crowd your lungs, lying on your left side can also free up space in your ribcage, alleviating that uncomfortable, shortness-of-breath feeling.
3. Support your body. While your body is hard at work 24/7 growing a new human, your spine takes the brunt of the pressure as it must adapt to your growing shape. Reduce backaches by using lots of pillows at night to elevate and provide support. If you don't want to invest in a pregnancy-specific pillow, regular sleeping pillows will work just as well! A firm pillow, like our Au Lit Firm or Summit, act as a fantastic support when placed between your knees, and will help to reduce discomfort while you sleep and relieve back pain.
4. Don't toss and turn. If you find yourself waking frequently at night and not able to get back to sleep, tossing and turning awake in bed will do little more than frustrate you to no end. Get out of bed and do something mundane around the house; clean, pay bills, or read a snooze-worthy book. The more boring the task, the more quickly it will lull you back to sleep.
5. Regulate your body temperature. Your body heat increases during pregnancy, and if you're warm you may have difficulty sleeping. Try keeping the room at a cooler temperature than normal (tell your partner to layer up) and make sure that you're wearing the optimal sleepwear for the job. Our Lusome Donna pyjamas are made from a revolutionary moisture-wicking fabric, designed to regulate your body temperature and keep you cool throughout the night.
6. Stay away from spice. As delicious as they are, spicy and acidic foods can cause heartburn and indigestion. Try eating lighter, less frequent meals, and try to finish up dinner 3-4 hours before bedtime. If heartburn plagues you no matter what you eat, staying propped up or elevated in bed with a firm, supportive pillow against your back can help ease your digestive issues.
7. Get comfy. If you've tried everything and your pain back or sore muscles are keeping you up at night, your too-firm mattress may be the issue. Adding an extra layer of softness to your bed with a mattress pad (our ultra-soft St. Dormeir Wool Mattress Pad is a cult favourite) may be the key element to getting a more comfortable night's sleep.