If you're currently pregnant and struggling with sleep then read on for my top five tips to get better sleep while you still can!
You’re going to want to get some sleep during pregnancy while you still can before your little bundle arrives and a good night's sleep becomes a thing of the past!
Pregnancy changes to your body are often significantly underestimated from physical changes to nutritional changes and demands, ensuring you are keeping up with demand of growing your little love is important. Getting good quality sleep tends to become more challenging for a variety of reasons, here are some things to try that will not only aid sleep but also may relieve some other symptoms you might be having and lead to an easier birth and recovery/postnatal journey.
Tip #1 - Magnesium for sleep during pregnancy
Nutrient needs during pregnancy significantly rise to support and promote the rapid growth of your little human, magnesium is one of these essential nutrients! Some common symptoms you might be suffering from that could indicate your magnesium levels are low include difficulty sleeping, morning sickness, leg cramps and/or muscle spasms. If you are having trouble sleeping it could be a sign that you are deficient in Magnesium and something like a topical magnesium spray will help, alongside providing other wonderful benefits like easing aches and pains from your changing body.
Did you know that 20% of magnesium is passed out through your kidneys during pregnancy!?
Magnesium spray which is commonly sprayed on the soles of your feet for optimal absorption can also be a wonderful sleep aide too. Salt and Oil also offers magnesium bath salts and a beautiful spray with lavender that support and promote better sleep during pregnancy.
As an added benefit, topical magnesium will also help ease any aches and pains you might be having, relax tense muscles particularly the dreaded midnight calf cramps, be sure to keep your bottle handy to help ease these, and apply directly onto cramping muscles for fast relief.
Magnesium oil is safe for external use during pregnancy provided you don’t have any risks of kidney problems, however it is recommended you consult with your midwife or doctor first if you are unsure.
Tip #2 - Exercise and mobility
It is recommended that most pregnant women (unless they are having a high risk pregnancy where it is contraindicated) maintain a regular exercise routine of approximately 150 minutes of exercise/week. This might include pregnancy safe exercises that you enjoy to ensure exercises remain consistent but also consider including a variety of active mobility stretches, strength and cardiovascular exercises. Stretching and strengthening will help reduce aches and pains and increase/maintain strength throughout your body to combat the myriad of changes your body is undergoing. Targeting exercises for your deep core muscles, back and glutes will be most helpful and effective. Targeted pregnancy exercise will also help you strengthen and coordinate your core and pelvic floor muscles to assist with better bladder control to hopefully reduce those frequent urges to run to the bathroom overnight, disrupting your sleep.
Keeping your body moving in gentle active ways can help relieve built up tension that will be building up as your body and posture changes. Your hips, pelvis, upper and lower back and/or neck are all common spots that might build up tension throughout your pregnancy. By doing a regular and consistent series of stretches will help keep your blood pumping, keep tight niggly spots under control and your body moving well. The best part is there doesn’t need to be any excuses because it only needs to take five minutes each day and you’ll be keen to keep doing it because it will feel amazing!
Follow along this bedtime stretch routine to set you up for a more comfortable night's sleep during pregnancy. It includes the following essential stretches:
Cat/cow
Childs pose + sides
90/90 rotations with overhead stretches
Calf stretches
As an added bonus, keeping your body active and mobile with exercises like these will help prepare you for an easier labour and birth of your baby. Want to know more about how to prepare your body for a better birth, grab your free guide to preparing your body for birth here.
Tip #3 - Lying on your side
Lying on your side in the later stages of pregnancy, particularly your left side while sleeping ensures the weight of your baby doesn’t press down on your major blood vessels in your tummy. If you wake up and find yourself on your back, don’t panic, simply roll yourself into a comfortable position slightly tilted off your back and drift off back to sleep. (It is generally considered safe to lie on your back provided it isn’t making you feel more short of breath, dizzy or nauseous as a guide).
Tip #4 - Wear comfortable PJ's
My top tip for aiding the ability to move around in bed is to get yourself some satin PJ’s, they make it easier to slide a little as you roll over in bed…multiple times a night, yes I see you xx. Alternatively lightweight natural fibred PJ’s are the way to go and you could try wearing a soft maternity bra for breast support.
Tip #5 - Set up your space
Have a stash of pillows that you can prop around you. During my pregnancies when lying on my side, I loved to rest my top arm on one, one between my knees and sometimes once behind me or under my bump.
Placing a pillow underneath your bump helps reduce the risk of the weight of it twisting your body causing straining, aches and pains in your hips or back.
Alternatively you could get yourself a pregnancy pillow. Do you have room in your bed for that many pillows or a big pregnancy pillow?
I sincerely hope you have picked up a tip or two that will help you achieve a more comfortable and restful night's sleep…while you still can!
Be sure to check out my wonder collaborators magnesium options Salt and Oil. You really can't go past magnesium to support comfort and sleep in pregnancy...any beyond!
And get your body moving and mobilising, there is so many changes going on in the body of yours, unwind those tight spots and prepare your body for a better birth experience.
Let us know in the comments your fave tips?
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