Top Tips for a Good Night Sleep During Pregnancy

Caring for a newborn baby can mean endless nights with broken sleep so you would think pregnancy would be all about conserving energy and “banking” loads of sleep in preparation, but unfortunately it does not work like that!

There are a few factors that can play a part in difficulty sleeping during pregnancy including:

• Hormonal changes
• Frequent trips to the toilet during the night
• Anxiety
• Anticipating the arrival of baby
• Frequent and vivid dreams
• Back pain
• Heartburn
• Discomfort due to the increased size of your bump

Whatever the reason for your disturbed sleep, there are some things you can do to help reduce anxiety and aid in a restful night’s sleep, keep reading to find out!

Prepare yourself for bedtime

Spend some time relaxing in the evening in the lead up to bedtime. This means avoiding your phone, computer or TV and instead opting for a warm bath and reading a good book. You can also ask your partner or a friend to give you a relaxing gentle massage with our Nourish & Relieve which will help to relax your muscles. Try and avoid caffeine from lunchtime onwards (this includes chocolate!) as this can affect your sleeping (and tea and coffee can act as a diuretic meaning you may need to dash off to the toilet in the middle of the night!)

Prepare your bedroom for sleep

Keep your bedroom dark and quiet and consider playing some relaxing music, neutral sounds, or a guided meditation. Aromatherapy is great for relaxing both body and mind, so spritz some of our Sleepy Mama around your bedroom and over your pillows and bedding to keep calm and relax.

Get comfortable

Avoid wearing any tight or restrictive clothing in bed, opt instead for loose fitting and breathable clothes (or just your underwear or naked if you prefer!) Try different pillow positions to support your bump as you lay on your side (some women also opt for a pillow between their legs).

Clear your mind

Try and completely clear your mind from all of the day’s thoughts and stresses (otherwise you will end up mulling everything over which is not relaxing). If you find your mind reverting to what you have planned for tomorrow, the missing item from your shopping list or that thing you must do at work tomorrow, then try a guided meditation. You can find lots of these on Youtube and they really help you focus your mind on your breathing patterns. If you are interested in HypnoBirthing then those techniques can also be used at bedtime too.