Better Pregnancy Sleep

by Stephanie Larson

As anyone who has been pregnant can affirm, sleep can sometimes suffer during pregnancy. It’s essential to get enough sleep when you’re pregnant, but there can be challenges. Are you finding it hard to get comfortable in bed as your belly grows? Are leg cramps waking you at night? Does poor quality sleep lead to you feeling overly tired during the daytime, or make it difficult to concentrate? Let’s talk about how to get better pregnancy sleep—starting now.

One of the best ways to improve your sleep, ironically, has nothing to do with what you do at night. Instead it relates to how you spend your days. If you’re mostly sedentary during your week it can lead to poor sleep. According to the National Sleep Foundation, research shows that 150 minutes of moderate to vigorous activity a week provides a 65% improvement in sleep quality, makes leg cramps while sleeping 68% less likely, and makes it easier to fall asleep more quickly. But is it safe to exercise during pregnancy? 

Exercise during pregnancy is generally considered not only safe, but beneficial. You can begin now, no matter what trimester you’re in. The Centers for Disease Control and Prevention recommend that healthy pregnant people get at least 150 minutes of moderate-intensity aerobic activity every week. Dancing For Birth is a class created specifically for pregnancy and postpartum, with stretches and gentle but challenging moves that feel wonderful on your changing body and your shifting center of gravity. These moves not only feel good and help you sleep better, they are also designed to help your baby attain an optimal fetal position for birth, and to teach you how to use movement during birth, to make birth easier and more pleasurable. Getting into an active pregnancy lifestyle takes intention. You may arrive at class feeling tired, but you’ll leave energized, and ready to sleep deeply at bedtime. 

An added benefit of dancing is that the feel-good hormones your body produces when you’re dancing (especially the ‘love hormone’ oxytocin) can help you get to sleep faster, stay asleep longer, and, as a bonus, have sexy dreams. This is because oxytocin is also the hormone of lovemaking, birth and bonding. Cool, right?

As your baby grows, it can put pressure on your internal organs, making it uncomfortable to sleep in certain positions. It’s ok to change positions during the night, to find your comfort. Pregnant individuals used to be advised not to sleep on their back or their right side, but in a recent study the researchers concluded that “sleeping position during early and mid-pregnancy does not appear to affect the risk of complications.” Once you reach 30 weeks pregnant it may be advisable to start sleeping on your left side to improve blood flow. A pregnancy pillow can provide support for your back and belly.

Another important factor in getting better sleep during pregnancy is to maintain a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep at night. Engage in relaxing activities before bedtime. Reading, listening to music, or taking a warm bath can all help to prepare your body and mind for sleep. Avoiding screens for at least an hour before bedtime is also important, as the blue light emitted from electronic devices can disrupt the production of melatonin, a hormone that helps regulate sleep.

Pregnancy can make getting a good night's sleep difficult, but with a few simple strategies, it’s possible to improve your sleep quality and feel more rested. Exercising regularly, and sticking to a regular sleep schedule are key to better pregnancy sleep. Remember to speak with your healthcare provider if you have any concerns.

Sources:

https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep  

https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy 

https://www.psychologytoday.com/blog/dream-catcher/201108/oxytocin-sleep-And-dreams

https://www.nichd.nih.gov/newsroom/news/092019-pregnancy-sleep-position#