Getting a good night's sleep when you're pregnant can be a challenge - as if the constant toilet trips, hormones and shooting leg pains weren't enough to deal with, not being able to get comfortable as your baby grows is a common pregnany problem. Whether you're struggling with feeling too hot, finding a comfortable position or are being woken by those mum-to-be worries, we've got a few tips to help you get some much needed sleep, plus a list of the best pregnancy support pillows on the market.
How to get a good night's sleep when you're pregnant:
- Get some gentle exercise during the day - this can help ease your mind when trying to sleep and help combat any anxiety you might be feeling as you approach this huge life change.
- Keep your blood sugar stable - Opt for meals that are slow to digest, and make sure you drink a glass of cold water before bed to try and ease any heartburn symptoms.
- Keep the bedroom cool - It's very normal to feel warm during pregnancy, as your body temperature increases thanks to that extra pregnancy blood flow and raised metabolism. Try your best to keep the bedroom as cool as possible (ideally no more than 16°C) as a warm bedroom can disurb sleep.
- Take a warm bath before bed - It might be the last thing you feel like if you are feeling warm, but according to Sammy Margo, author of The Good Sleep Guide, a warm bath takes the blood away from your brain and on to the surface of your skin, helping you feel relaxed.
- Put down your phone - Avoid checking Facebook, Instagram and reading buggy reviews too soon before bed. Scientists have found looking at a screen stimulates your brain and makes it harder to drop off.
- Buy a maternity pillow - These can help ease night time pain in your joints and pubic bone area. From 22 weeks, lie on your left side as this will help the flow of blood and nutrients to your placenta. Providing that extra comfort, easing pressure on certain body parts and helping you settle in a safe position, they're an essential during pregnancy.
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