Sleeping better during pregnancy

Dr Calvin Makgato, a gynaecologist and obstetrician at Mediclinic Vereeniging, says a quarter of pregnant women have sleep problems during the first trimester, and this goes up to two-thirds by the third trimester.

The reasons for these restless nights change as your pregnancy progresses. Early on, you might struggle to sleep due to nausea and heartburn at night. Needing to go to the bathroom can also keep waking you up, as can backaches, which might make it tough to sleep uninterrupted.

Later in the pregnancy, it’s more likely to be fetal movements that keep you awake – especially since your baby, lulled to sleep by your movement during the day, is likely to be wide awake and in the mood to kick just as you’re trying to drift off. Physical discomforts like heartburn and leg cramps can also trouble you, and many women find that their growing bellies make it hard to get comfortable.

The result? Feeling tired can make mood swings worse and add to the brain fog that many pregnant women experience.

Dr Makgato suggests these tips to help you sleep better:

• Address any discomfort you’re feeling. Talk to your healthcare professional about what medicines are safe for things like leg cramps and heartburn.
• Maintain a regular sleep schedule. Try to go to bed and wake up at the same time every day. Create a bedtime routine that tells your body it’s time to relax, like turning off your phone, taking a shower, having a cup of tea, and reading in bed.
• Create a calm sleep environment. Use an eye mask and earplugs to block out light and noise.
• Drink less in the late afternoon to reduce bathroom trips at night.
• Avoid caffeine after lunch.
• Exercise can help you sleep better, so aim for at least 20 minutes. Just make sure to finish your workout a few hours before bedtime so it doesn’t keep you awake.
• Pillows are your best friend for sleeping. Get a full-length pregnancy pillow or place a cushion behind your knees, under your belly, and behind your back to ease pressure on your lower back.
• While it’s tempting to nap whenever you can, try to nap earlier in the day so it doesn’t affect your nighttime sleep.