Pregnancy is an exciting and transformative time, but it often comes with its own challenges, particularly when it comes to getting a good night’s sleep.
Many pregnant women struggle to find comfort and rest well due to various changes in their bodies. Today, we’ll explore practical tips to help you achieve better sleep during pregnancy.
We’ll also discuss how to manage restless legs—a common issue for many expecting moms—and review the best and worst sleeping positions to keep both you and your baby as comfortable as possible.
What Is Restless Legs Syndrome?
Restless legs syndrome (RLS) during pregnancy can be uncomfortable and disrupt sleep. Also known as Willis-Ekbom disease, it is characterized by an irresistible urge to move the legs due to unpleasant sensations while at rest. These sensations are often described as itchy, pulling, burning, or crawly feelings in the feet, calves, or thighs, prompting the urge to move the legs for relief. RLS frequently leads to waking up in the middle of the night, which can significantly lower sleep quality.
Managing Restless Leg
Here are some tips in managing restless legs syndrome during pregnancy:
1. Leg Stretches & Massages
Stretching your legs before bed can help alleviate the discomfort. Simple stretches, like calf stretches or hamstring stretches, can relieve tension. Massaging your legs can also be soothing and help improve circulation.
2. Apply Warm or Cool Compresses
Depending on what feels better for you, applying a warm or cool compress to your legs can provide relief. Warm compresses can help relax tight muscles, while cool compresses might reduce any inflammation or swelling.
3. Maintain a Healthy Diet
Ensuring you have a balanced diet rich in iron, magnesium, and folate can help manage RLS. Deficiencies in these nutrients can sometimes contribute to RLS symptoms. Include foods like leafy greens, nuts, seeds, and lean meats in your diet.
4. Stay Hydrated
Drinking enough water throughout the day can help prevent dehydration, which can sometimes worsen RLS symptoms. Aim for at least 8 glasses of water daily but avoid drinking large amounts right before bedtime to reduce nighttime bathroom trips.
5. Consider Compression Socks
Some women find relief from RLS symptoms by wearing compression socks or stockings. These can help improve circulation in your legs and reduce feelings of restlessness.
6. Manage Stress
Stress and anxiety can worsen RLS symptoms. Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga to help manage stress and promote relaxation.
How to Sleep Well During Pregnancy?
Looking for quality sleep during pregnancy? Here are some helpful tips:
1. Sleep On Your Left Side With A Pillow
Sleeping on your left side is recommended during pregnancy because it improves blood flow to the placenta and helps your baby get more nutrients and oxygen.
This position also reduces pressure on your liver and other organs, which can help alleviate back pain and swelling.
Placing a pillow between your knees while sleeping on your left side can help provide extra support, keeping your hips aligned and reducing discomfort.
2. Use A Pregnancy Pillow
Pregnancy pillows are specially designed to support your growing belly and provide comfort as your body changes.
These pillows come in various shapes, like U-shaped or C-shaped, and can help you find a restful sleeping position.
They also support your back, hips, and legs, making it easier to stay comfortable throughout the night and reducing the need to toss and turn.
3. Keep The Room Cool
A cool, comfortable bedroom can help you fall asleep faster and stay asleep longer.
During pregnancy, your body temperature may rise, and a cooler room can counteract this. Aim to keep your bedroom at a comfortable temperature, ideally between 60-67°F (15-19°C).
Using a fan or opening a window can help regulate the temperature and create a more relaxing sleep environment.
4. Elevate Your Head
If you experience heartburn or acid reflux, elevating your head can help you get a good night's sleep when pregnant.
Prop up the head of your bed or use extra pillows to keep your upper body elevated.
This position prevents stomach acid from flowing back into your esophagus, reducing discomfort and improving your ability to sleep.
5. Limit Fluids Before Bed
Drinking too many fluids before bedtime can lead to frequent bathroom trips during the night, disrupting your sleep.
Try to drink plenty of water throughout the day but cut back on fluids in the evening. This way, you’ll stay hydrated without needing to get up often during the night.
6. Try Deep Breathing
Relaxation techniques, such as deep breathing exercises, can help calm your mind and body before bed. Deep breathing can reduce stress and anxiety, making it easier to fall asleep.
Simply take slow, deep breaths in through your nose and out through your mouth to help your body relax.
7. Stick To A Sleep Routine
Maintaining a regular sleep schedule helps regulate your body’s internal clock. Go to bed and wake up at the same times every day, even on weekends.
This consistency helps your body know when it’s time to sleep and improves the quality of your rest.
8. Avoid Heavy Meals & Caffeine
Eating large meals or drinking caffeine close to bedtime can interfere with your ability to fall asleep. Heavy meals can cause indigestion, while caffeine is a stimulant that can keep you awake.
If you’re hungry before bed during pregnancy, opt for light snacks, and avoid caffeine in the afternoon and evening.
9. Take Short Naps
If you’re feeling exhausted during the day, short naps can help recharge your energy without affecting your nighttime sleep.
Aim for naps of 20-30 minutes, ideally in the early afternoon. This can help you feel more rested and prevent overtiredness.
10. Do Light Exercise Early
Engaging in gentle exercise, like prenatal yoga or walking, can improve your sleep quality during pregnancy.
However, try to complete your exercise routine earlier in the day, as exercising too close to bedtime can make it harder to fall asleep.
Best Sleeping Positions for Pregnant Women (What to Avoid)
Sleeping positions during pregnancy are important for both comfort and health.
Here’s a comprehensive guide to the best sleeping positions for pregnant women:
1. Left Side Sleeping
- Why It’s Best: Sleeping on your left side is often recommended because, as mentioned before, it improves blood flow to the placenta, allowing your baby to receive more nutrients and oxygen. Additionally, this position reduces pressure on your liver and kidneys, which can help alleviate back pain and swelling.
- How to Do It: Lie on your left side with a pillow between your knees to keep your hips aligned. You can also use a pillow to support your belly.
2. Right Side Sleeping
- Why It’s Okay: While the left side is preferred, sleeping on your right side is also generally safe. It can still provide some benefits, such as improved circulation and reduced pressure on your organs.
- How to Do It: Position yourself on your right side and use pillows to support your belly and back. Placing a pillow between your knees can help keep your spine aligned.
3. Semi-Reclined Position
- Why It’s Useful: If side sleeping is uncomfortable, a semi-reclined position can help reduce pressure on your back and abdomen. It can also be beneficial for reducing heartburn and improving breathing.
- How to Do It: Use a wedge pillow or recliner to prop yourself up at a slight angle, with your upper body elevated. Make sure your legs are comfortably supported.
4. Avoid Sleeping on Your Back
- Why It’s Not Ideal: Sleeping on your back can put pressure on your spine, back muscles, and major blood vessels, potentially leading to reduced blood flow to your baby and discomfort. It can also increase the risk of back pain and digestive issues.
- How to Avoid It: If you find yourself rolling onto your back during the night, use pillows to prop yourself into a side-sleeping position. A pillow under your back can help prevent rolling over.
5. Use Body Pillows
- Why They Help: Body pillows provide extra support and comfort, helping you maintain a side-sleeping position. They can also help relieve pressure on your joints and muscles.
- How to Use: Place a body pillow along your side and cuddle with it to provide support for your belly and back. You can also use it between your knees to keep your hips aligned.
Over to You
Getting restful sleep during pregnancy can be challenging, but with the right strategies, you can significantly improve your comfort and well-being.
By experimenting with different sleeping positions and managing issues like restless legs, you can find the relief you need for a more restful night. Every pregnancy is unique, so it may take some trial and error to discover what works best for you.
Additionally, the Nightly app can be a great tool to enhance your sleep. It offers a variety of white noise options, allowing you to choose the right sound to drown out distractions during the night. The app also features personalized AI-generated monaural beats tailored to your sleep needs based on your daily activities and pre-bedtime routines, ensuring a rejuvenating slumber so you feel energized the next day.