Poor quality sleep is damaging to your wellbeing at any time, but especially during pregnancy. This phase in a woman’s life comes with a myriad of physical and emotional changes, and these can disrupt sleep and contribute to complications during pregnancy. Good quality sleep is vital, not just for your physical health and the development of your baby, but also for your mental health.
Why is sleep so important in pregnancy?
Quality sleep is important for mother and baby, and while the occasional sleepless night is an inconvenience, regularly missing out on quality sleep can lead to fatigue and a host of other problems; from changes in your appetite, to memory loss, mood swings and trouble with decision making, all of which are essential when you’re preparing to bring a baby into your life. Chronic sleep deprivation can also lead to issues with your immune system, impacting both you and your baby’s health and leaving you vulnerable to illness.
Continual sleep issues take their toll on blood sugar regulation, increasing the risk of gestational diabetes, and can also lead to pregnant women developing high blood pressure later on in their pregnancy. But in addition to the physical side effects of poor sleep, it can also be a risk factor for depression and even sleep problems for the child once they’re born.
Common issues affecting sleep during pregnancy
There are many side effects and pregnancy symptoms that can affect your sleep; from obstructive sleep apnea brought on by weight gain and nasal congestion, to restless leg syndrome which makes it difficult to fall asleep, and acid reflux which affects as many as half of all pregnant women in the third trimester. But there are also issues such as vomiting and nausea, shortness of breath, breast tenderness, higher body temperature and leg cramps which can all impact the quality of rest you get at night. And, as the baby grows, expectant mothers will likely find it harder to find a comfortable sleeping position.
How to improve your sleep
If you’re struggling to get to sleep at night, there are ways to adjust your sleep hygiene habits to improve your quality of rest and reduce the risk of pregnancy-related sleep disorders.
- Try relaxing treatments to ease stress
Stress is a common cause of sleep disorders, making it hard to unwind and increasing the risk of disrupted sleep throughout the night. When you’re pregnant, your stress levels are likely to be high as you try to get everything organised ready for your new arrival, so finding ways to reduce stress is not only better for your mental health and your baby’s health, but also for your sleep routine.
Prenatal yoga, for example, relaxes tight muscles and soothes the mind, so it can be a great activity to indulge in for ten minutes before bed. Similarly, regular osteopathy sessions can be used as a stress reliever to reduce tension in the muscles, rebalance the fight or flight response and ease side effects caused by stress such as high blood pressure, shortness of breath and headaches.
- Improve sleep hygiene
Sleep hygiene is even more important during pregnancy than at other stages of your life, so create an environment that’s conducive to quality sleep. That might mean investing in specialised pillows designed for pregnancy to support your body as you sleep, wearing eye masks to block out light so you can drift off quicker and reducing the temperature of your bedroom slightly, as this has been shown to help us sleep more soundly. Make sure you avoid spicy or salty foods before bed, which can cause acid reflux, and try to wind down slowly around an hour before bed by reading a book, taking a bath or listening to calming music.
- Meditate and journal
Often, when we can’t sleep, it’s because we’re overthinking and our minds can’t switch off long enough to rest. During pregnancy, this is naturally more likely because you’ll be anxious about preparing for the birth, thinking about what needs to be sorted before your baby arrives and hundreds of other thoughts.
Meditation and journaling before bed, even if just for five minutes, can make all the difference because it gives you the opportunity to get those thoughts out on paper and empty your mind, so you can truly relax when your head hits the pillow. Apps like Headspace and Calm are easy ways to integrate a few moments of quiet into your nighttime routine to help you unwind.
Pregnancy and your mental health
Understandably, pregnancy can impact your mental health in a number of ways, from worrying about what lies ahead, to the birth itself and caring for a new baby. You may find the pregnancy journey exhausting and have difficulty with the changes it will have on your body image. The hormonal shifts can also leave you with feelings of sadness and anxiety.
When you’re struggling with your mental health, talking to someone can really help offload those worries and put your mind at ease. If left unchecked, these feelings can develop into something more serious such as perinatal depression or anxiety disorder.
Whether that’s talking to a trusted friend, your partner or your GP, it’s good to let people know when you need support so they can help you in the most effective way. Managing your pregnancy and your mental health with the support of your health provider is the best way to ensure a healthy, safe and happy pregnancy.
