If you’re finding it difficult to sleep whilst pregnant, you’re not alone; during the third trimester, insomnia affects ‘around 64% of pregnant people‘. However, this doesn’t mean that there aren’t ways in which you can be proactive and look to combat any sleep-related issues. Continue reading for insight into how you can overcome a poor night’s rest whilst pregnant.
According to experts, although insomnia can be a sign of early pregnancy, ‘pregnancy insomnia usually occurs later on, once other pregnancy symptoms have already presented themselves’. Essentially, if your pregnancy influences your sleep, it’s likely to occur later during the pregnancy. Research suggests that ‘The rate of sleep disturbances also changes across trimesters, ranging from 13% in the first trimester, 19% in the second, and 66% in the third. At the beginning of pregnancy, the incidence of insomnia is lower at 12.6% and then increases as pregnancy progresses’.
One of the most obvious ways to improve the quality and duration of your sleep whilst pregnant is to sleep on your side. In contrast to sleeping on your back in which, research suggests that ‘after 28 weeks, falling asleep on your back can double the risk of stillbirth.’, the safest sleeping position is on your side, either left or right. It’s reported that side sleeping can ‘help with circulation—and sleeping on your left side specifically can help with blood flow to your organs (including the uterus and your fetus)’.
Unfortunately, not every mattress accommodates side sleeping; firm and extra firm mattresses, for instance, cannot provide adequate hip and shoulder support and healthy spinal alignment. As a general rule of thumb, soft, medium and medium firm mattresses are designed and manufactured with side sleepers in mind, with the mattress’s soft surface able to provide cushioned hip and shoulder support throughout the night. If you’re looking for a new mattress to receive greater comfort whilst side sleeping yet you’d prefer to sleep on your front or back when you’re not pregnant, consider a medium firm mattress that conveniently accommodates various sleeping positions.
Of course, we realise that a new mattress is a substantial investment and may not be worthwhile replacing a perfectly adequate mattress for the duration of your pregnancy. However, if you’ve debated whether to upgrade your mattress and your current mattress shows signs of wear and tear, now may be the perfect time to consider a new mattress. What’s more, with a range of affordable sleeping solutions and incentives, such as our 60-night sleep trial and free next-working-day delivery service, you can rely on Mattressman for an affordable and quality mattress.
Okay, so this applies to anyone who has trouble sleeping at night, and the chances are your caffeine intake will be minimal during your pregnancy anyway; for context, it is advised that you don’t have more than 200mg of caffeine per day. However, during pregnancy, ‘you may be especially sensitive to caffeine because it may take you longer to clear it from your body than if you weren’t pregnant.’ Therefore it may be a good idea to steer clear of all caffeinated drinks, even if the caffeine content is low. If you can resist the allure of chocolate, this could also be beneficial, albeit difficult.
Getting into a routine of mindfulness exercises could pave the way to a better night’s sleep; some pregnant mums find that classes such as yoga for pregnancy can ‘really help in getting some gentle exercise and learning some relaxation techniques.’ Throughout the pregnancy journey, it’s perfectly common to feel overwhelmed at times, and therefore taking stock of your day and prioritising self-care is important. A great alternative to an exercise class is to ask your partner to give you a massage to help you relax which is also a good way to ‘practice techniques that you could use during labour‘.
Not that there ever needs to be an incentive for a bedtime treat, but eating a snack high in carbohydrates before you go to sleep, such as cereal or bread, can ‘increase levels of tryptophan, which can help induce sleep’.
Here at Mattressman, we’re keen to ensure a great night’s sleep is accessible to everyone. If you’d like more tips and advice on sleep-related issues, check out our ‘7 Useful Hacks To Help You Sleep Better‘ blog.