Now we know that sleep – or lack of– can be torturous in those early days. Kicks, heartburn and needing another wee – all really affect your sleep pattern and quality. Nine months is a long time to go without a good night’s sleep and it won’t get any easier once baby arrives! That’s why we’ve spoken to mums, dads, midwives and specialist sleep consultants for their best tips on how to get a good night’s sleep during pregnancy.
- Don’t get hung up on temperatures: If you’re hot, adjust your temperature by turning down the heating or removing a layer. If you’re cold, do the opposite. If you’re regularly finding that you are too hot or cold in bed, check that you have the correct tog duvet for the season.
- A deep warm bath can help you relax both your body and mind: As you cool down after your bath, your body temperature will drop, helping you feel more tired.
- Avoid using your phone before going to bed: Make sure it’s on sleep mode when you eventually drop off to sleep. Instead, read a book or play some gentle music to lull you into a deep sleep as you wind down.
- Keep the light out: Light exposure in the evenings can make it harder to fall asleep while insufficient darkness throughout the night can lead to you waking up. Invest in some blackout curtains to block out the light on summer evenings, spring mornings or from car headlights and street lamps during the night.
- Stay hydrated with a warm drink before bed: A warm drink will relax you and keep you hydrated but avoid caffeinated drinks. You should also be careful when it comes to herbal teas as not all types of teas are suitable during pregnancy even if they are caffeine free.
- Ask your partner to massage you before bedtime to relax your muscles: Alternatively, some masseurs do specialist pregnancy messages that can help reduce stress and improve sleep.
- Get yourself some extra support in bed with the help of a pregnancy pillow: Both a wedge pillow and a V shaped pillow can provide support to different areas of your body helping with various aches and pains.
- Get comfortable: Pregnancy can be uncomfortable at times so try different safe sleeping positions in bed to find what is most comfortable for you. See our handy infographic below for advice on safe sleeping positions during pregnancy.