How To Get A Better Nights Sleep When Pregnant

Question: I am pregnant and am having trouble sleeping. Everyone tells me this lack of sleep is getting me ready for the sleepless nights once the baby comes.  Do I really just have to suffer through it?

Since this is the last time you will have to get a good night’s sleep, I would work hard now on getting some good sleep.  Being well rested will be helpful during labor and when you bring your new bundle of joy home.  While you may not be able to get the same quality of sleep you got before you were pregnant, there are things you can do to make your sleep better.  Here are some steps to take to start improving your sleep now:

·        While you need to stay hydrated, do not drink anything too close to bedtime.  Getting up to go to the bathroom is a common occurrence in pregnancy, but by limiting drinks close to bed, you can make it a little better.

·        Have a relaxing bedtime routine.  This works for adults as well as children.  Do something that calms you before bed, it can be a warm bath, reading a good book, doing meditation or anything else that calms you.   Try to do this routine with the lights dim.

·        Limit electronic use to close to bedtime.  Using electronics such as smart phones, laptops and tablets can inhibit the production of melatonin, a calming hormone your body produces when getting ready for sleep.

·        When you wake in the night, keep lights dim and don’t watch the clock.  Light signals to your body that it is time to wake up, so if you get up to go to the bathroom, try to keep the lights dim.  If you pay attention to the clock and think about how much time you have left to sleep and how long you have been awake, you will stress yourself out and this will make it harder to get back to sleep.

·        Get comfortable.  Figure out how you can be comfortable in bed.  Experiment with several pillows, including a pregnancy or body pillow.

·        Think about your sleeping environment.  Make sure your room is dark and cool. Cooler temperatures are better for sleeping. Are there outside noises that bother your sleep?  You may want to start using white noise.  It will help drown out outside noises and can also help you fall asleep if you have trouble with many thoughts at night.  

·        During the day, get some sunlight exposure.  Getting exposure to natural light during the day will help your body regulate it’s cycles, and it’s good for your mood as well!

·        Do not be afraid to take a break.  Remember once the baby comes, you will have little to no time to yourself, so use this time to get some time to yourself.  Many women plan on working right up to when the baby is born, but if you can, see if you can get some time off before so you can rest up!

Good luck and enjoy this time!

About The Sleep Expert! 

Michelle Winters graduated from the College of William and Mary with a Bachelor’s of Science in Psychology and is a Pediatric Sleep Consultant and Greenproofer.  She has worked in Human Resources, Information Technology, and for the last eight years at a Montessori school.  Working with infants, toddlers, and preschool aged children has made her aware of how prevalent sleep difficulties are.  She decided she wanted to do something to help all the tired parents out there, especially since she had been one of those tired parents until her 5 year old finally started sleeping through the night when he was a little over 3!   She can also help families identify and remove toxins in their environment.  Michelle is based in Northern Virginia and is also available to help clients all over the country.  She will help you create a plan that will have your child sleeping better at night and at naptime.  Her website iswww.sleepwellsleepsolutions.com.   You can find her on Facebook at www.facebook.com/sleepwellsleepsolutionsand on Twitter at www.twitter.com/vasleepcoach