It is expected and almost inevitable for new parents to be sleep-deprived as soon as the baby arrives. Unfortunately for women, the struggle to get a good night's sleep can begin while they're pregnant due to the changes happening in their bodies.
Quality sleep is essential to our overall well-being, even more so for expectant mothers and their babies. As with all individuals, sleep allows the body to reset and resume proper functioning, enabling pregnant women to obtain sufficient energy for themselves and their babies. Moreover, sleep promotes the baby's healthy full-term development, lessening the risk of premature birth and postpartum depression.
At Magniflex, we're committed to improve sleep quality for everyone. We offer innovative sleep solutions with Memory Foam mattresses and rest accessories. To help women get better sleep during pregnancy, we've outlined the common sleep issues and tips to remedy them.
Common Sleep Issues Affecting Pregnant Women
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General Discomfort
Pregnant women tend to experience general discomfort as their hormones fluctuate and body systems change. Some conditions preventing them from falling and staying asleep may include nausea, warm body temperature, frequent trips to the bathroom to vomit or pee, breast sensitivity, leg cramps, increased heart rate, and shortness of breath.
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Obstructive Sleep Apnea (OSA)
Since pregnant women naturally gain weight and are prone to nasal congestion, some may snore and develop obstructive sleep apnea (OSA), which inhibits proper breathing and quality sleep. Pregnant women must get better sleep to avoid the risks of high blood pressure, gestational diabetes, preeclampsia (pregnancy-induced hypertension), and caesarean section.
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Restless Leg Syndrome (RLS)
Restless leg syndrome affects about a third of women during the third trimester of pregnancy. It is the uncontrollable urge to move one's legs because of a crawling, tingling, or itching sensation along their legs, making it difficult to relax and fall asleep.
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Heartburn or Acid Reflux
Pregnant women may go through bouts of heartburn, acid reflux, or gastroesophageal reflux disorder (GERD) across all trimesters. One of the reasons contributing to heartburn is the uterus expanding and crowding the abdominal area, causing stomach acid to flow upward into the oesophagus and triggering a burning sensation in the throat and chest.
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Intrusive Thoughts
Worries, fears, and uncertainty about giving birth or life with a baby can cause intrusive thoughts and contribute to sleepless nights, especially for first-time parents. It is also common for pregnant women to have strange dreams and nightmares that disrupt their sleep.
5 Tips on How to Sleep During Pregnancy
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Try a Side Sleeping Position
A side sleeping position, particularly on the left side, is generally recommended and will help pregnant women get better sleep. It supports healthy circulation in the body, prevents liver congestion, and facilitates proper blood flow to and from the heart, kidneys, and uterus, improving the transport of oxygen and nutrients to the baby. Additionally, sleeping on the left side with bent knees decreases the risk of sleep apnea and swelling in the legs and ankles.
Pregnant women are also advised to refrain from back and stomach sleeping positions. Sleeping on their backs with a growing uterus increases pressure on the spine and main heart artery, restricting blood flow and causing dizziness upon waking up. Stomach sleeping is also not ideal, even when you aren't pregnant, since it can strain your neck, shoulders, and back.
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Invest in a Comfortable and Supportive Bed
The quality of our bed has a direct effect on the quality of our sleep, whether pregnant or not. A mattress that offers comfort and support allows us to get better sleep and spares us from avoidable aches and pains. Good mattresses are a considerable but worthy investment. The good news is you can simply upgrade your existing mattress with a Memory Foam topper that can conform to the body's natural curves, distribute weight evenly, and reduce motion transfer.
Pregnant women can also sleep comfortably on their left side by using a combination of different types of pillows. Apart from pillows for your head, you may want to take advantage of a wedge pillow. Placing it behind the side of your back will prevent you from switching to stomach or back sleeping positions and may relieve heartburn when used to sleep slightly upright. We also advise embracing a body pillow or two separate pillows–one under the side of your belly and another in between the legs to maintain hip alignment.
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Improve Sleep Hygiene
For anyone to get better sleep, they must first take steps to improve sleep hygiene, such as consistently sleeping and waking up at certain times. You can also establish a calming bedtime routine where you indulge in self-care or enjoy a bath. To help keep intrusive thoughts at bay, we suggest practising mindfulness through journaling, guided meditation, or talking things through with your partner and doctor.
Sleep hygiene also involves adopting a better diet. Pregnant women have to be extra cautious and strategic about their food and drink intake to prevent wakefulness, heartburn/ GERD, and frequent need to pee. These include avoiding caffeine, carbonated drinks, and anything citrus or spicy late in the afternoon or at night. Also, refrain from the habits of having heavy meals and drinking water 2 to 3 hours before bedtime.
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Engage in Stretching and Exercise
Pregnant women who engage in stretching and exercise can lessen the occurrence of leg cramps and restless leg syndrome. It can be as simple as performing leg stretches before bed or flexing the feet to something more complex as strength training. Core exercises that target the back and abdominal muscles will boost your stability and ability to cope with the physical changes in your body.
Maintaining an active lifestyle is generally recommended to get better sleep. It's always a good idea for pregnant women to seek their doctor's advice regarding the type of exercise they do for each trimester. Sometimes, gentle exercises like walking, swimming, yoga, or cycling may be more ideal than high-impact or high-intensity modalities.
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Take Prenatal Vitamins
Taking prenatal vitamins nourishes both the mother and baby. It helps ensure pregnant women are absorbing the nutrients they need to support the baby's healthy development, minimising the risk of complications and defects. Additionally, it allows women to get better sleep during pregnancy as it alleviates symptoms of restless leg syndrome.
We will always advise you to seek the recommendation of your healthcare provider before taking any medication, whether supplements or prenatal vitamins. It is in your best interest to err on the side of safety to avoid contraindications or allergic reactions, especially when pregnant.
Takeaways on How to Get Better Sleep While Pregnant
A woman's body experiences many internal and physical changes during pregnancy, some of which can cause discomfort that makes something as natural as sleeping difficult. Hormonal fluctuations alone can be frustrating because we can't seem to control our bodies as we did before pregnancy. Sleep is crucial to enabling pregnant women to cope with changes in their bodies and allow the baby to fully develop.
Sleep is vital to the health of expectant mothers and their babies. To get better sleep while pregnant, women must try their best to sleep on their left side and avoid back or stomach sleeping positions. They can do so with a supportive mattress and a comfortable set of pillows. It is always advisable to improve sleep hygiene and consult a healthcare provider before engaging in certain activities or taking any supplements, including prenatal vitamins.
Let us help you get better sleep. Please contact us or visit a Magniflex store in Dubai. We'll be more than happy to assist you in finding the right mattress and pillows to boost comfort and support during pregnancy.
