Pregnant and having difficulty sleeping? I hear you! All of those comments about how not sleeping during pregnancy is just preparation for a newborn are really not helpful, are they? Anyway, while some things are quite unavoidable, like having to use the restroom because there is a baby lying on your bladder, there are a number of things that can help promote a good night’s sleep during those 9 months of growing.
What Can Help You Sleep During Pregnancy?
Sleep hygiene. Have you heard this term before? This is important for anyone, not just pregnant women, and something most people do with their children every night. It basically means a routine that ends in sleep. With our babies, maybe we give them a warm bath, snuggle them, read them a story, and sing them a song before we say goodnight. For you, it might look different, but it should be consistent; this is what’s going to signal to your body that it is time to turn in for the night. First, start with a set time that you will start your routine every night, and a time that you will wake up every morning to get your body in a good rhythm, and make your room as dark as you can when it’s time to sleep - try room darkening curtains or using a sleep mask. And please keep screen time out of your bedtime routine!
Choose some things from the list below, or add your own, and put them in an order that makes sense for you. Do them each night at the same time for about a week and see if your sleep improves. After a week, adjust as needed, but allow yourself a full week for your body to learn and adjust to the new habit before saying it doesn’t work.
Take a warm bath or shower. For extra relaxation, add a few drops of lavender essential oil to your bath.
Read or listen to a book.
Have a glass of warm milk or a cup of herbal tea (Chamomile is a great choice!).
Journal about your day.
Pray.
Meditate.
Listen to relaxing music.
Wandering Thoughts
You’ve been taking care of everyone and everything else all day and now that it’s time to turn in for the night, you finally have a chance to think in peace. I think this is somewhat enjoyable, but only for a short time. After that it becomes a nuisance. If this is something you struggle with, keep a pen and a notebook by your bed. You can write down anything that comes to mind of importance. Maybe you’re almost asleep, but you remember that you need to get milk at the store and you forgot to write it on the grocery list. Jot it down on that notebook next to you to, and take it off of your mind.
Try a breathing app, like Calm, that will guide you through breathing and meditation techniques, and helps keep your mind off all of those wandering thoughts. Listen to an audio book. If my mind won’t stop wandering, I always turn on my audio Bible to the the gospel of John and listen to the same narrator. He is British, and his lovely accent and familiar voice help me relax. I listen as long as I can, and get the Word in me, and I almost always drift off before the timer ends.
How to Sleep Comfortably During Pregnancy
It can be difficult to find a comfortable sleep position with a growing belly. Try a body pillow, or multiple pillows. You can try tucking pillows between your legs and under your belly for extra support and comfort. Or, if you’re dealing with heartburn, try propping yourself up with an extra pillow, and taking some papaya enzymes to help with digestion before bed.
If your back or hips are uncomfortable, a heating pad can be helpful, or a muscle rub like Young Living’s Blue Azul. If you don’t have any on hand, I mix 2-3 couple drops of eucalyptus oil with coconut oil and rub over my sore muscles and joints, which works really well.
What Can I Take to Sleep Better in Pregnancy
Many healthcare providers recommend taking Unisom for sleep. When combined with B6, this is also a helpful solution in preventing nausea and vomiting. If you'd prefer to stay away from an antihistamine and go a more natural route, sipping on chamomile tea and using essential oils are two great options! Chamomile tea has a mild sedative effect that helps you relax before bedtime, and once asleep, improves sleep quality. It has also has tons of antioxidants and many other health benefits!
Lavender oil and cedarwood oil are a powerful duo in helping you fall and stay asleep. Try putting 4 drops of lavender and 3 drops of cedarwood in a diffuser near your bed. Or, if you’d prefer to use a roller ball, put 5-7 drops of each (less if your skin is sensitive) into the container, and fill the rest with a carrier oil. Roll a little on your wrists and chest before bed. To learn more Young Living’s oils and benefits, click HERE.
Do you have any other tips or tricks to sleep better during pregnancy? Share them in the comments below.
*The information on this page is not meant to replace medical advice or the quality of healthcare given from seeing a physician or midwife.
Comments