Sleep Like a Baby: Top 12 Pregnancy Tips for a Good Night's Sleep

Pregnancy can be a beautiful journey, but it often comes with its share of challenges, including getting a good night’s sleep. Between hormonal changes, physical discomfort, and emotional stress, many pregnant women find themselves struggling to get the rest they need.

Quality sleep is crucial not only for your well-being but also for your baby’s development.

Here are 12 essential tips to help you sleep better during pregnancy, ensuring you wake up refreshed and ready to embrace each new day in a positive way.

Common Sleep Problems During Pregnancy

Before providing the tips it’s essential to understand the common sleep issues that pregnant women face:

1. Hormonal Changes: Increased levels of progesterone can lead to feelings of fatigue and disrupt sleep patterns. This happens both at night and during the daytime, so don't be worried you aren't on your own! 
2. Physical Discomfort: As your baby grows, finding a comfortable sleeping position becomes more challenging. Due to the added weight and changing body shape this can mean what worked last week doesn't work this week. So be ready to change and flexible (in your approach).
3. Frequent Urination: The need to urinate frequently can interrupt your sleep cycle. Due to the ever increasing size of the uterus the bladder does become compressed, leading to increasing trips top the bathroom, normally just as you've got comfortable!  
4. Heartburn and Indigestion: These are common issues that can keep you awake at night. Hormonal changes can relax the muscles in the oesophagus, leading to heartburn or indigestion, especially when lying down.
5. Restless Leg Syndrome: Many pregnant women experience an uncontrollable urge to move their legs, making it hard to fall asleep. Alongside leg cramps this can disturb normal sleep patterns on a regular basis. Again, don't stress, this is standard and you will find a coping mechanism that allows you to rest.  
6. Anxiety and Stress: This can often be one of the most underrated of all the reason but as you are awake more often and your sleep patterns disturbed you have MORE time to think - which isn't always a great thing. Concerns about childbirth and becoming a parent can keep your mind racing at night. Try to focus on some sleep techniques that might helps you to fall asleep quicker before these thoughts take hold. 

12 Tips for Better Sleep During Pregnancy

Here are twelve tips designed to help you overcome these challenges and enjoy a restful night’s sleep.

1. Invest in a Good Maternity Pillow

A maternity pillow can make a world of difference in your sleep quality. Products like the Putnams U-Shaped Pregnancy Pillow and the Back & Bump Pillow (British Wool Filling) provide support for your back, hips, and belly, helping you maintain a comfortable sleeping position. The unique design helps in alleviating pressure points and distributing weight more evenly, reducing discomfort.

2. Establish a Bedtime Routine

Creating a calming bedtime routine can signal to your body that it’s time to sleep. Consider activities like reading a book, taking a warm bath, or practising light yoga.

Consistency is key, so try to go to bed at the same time every night. Even if you are not going to sleep offer your body the chance to rest whenever possible. 

3. Stay Hydrated - But Wisely

Staying hydrated is important, but drinking large amounts of water before bed can lead to frequent trips to the bathroom. Try to drink more fluids earlier in the day and reduce your intake in the evening.

Adopting this strategic approach will help you mage your annoying nocturnal output! 

4. Practice Relaxation Techniques

Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your mind and body.

Apps like Calm or Headspace offer guided meditations specifically designed for pregnant women. Check out some useful sleep techniques such as the Military Sleep Method or the 10-3-2-1-0 sleep rule.

5. Sleep on Your Side

Doctors recommend sleeping on your side, particularly the left side, to improve blood flow to your baby and reduce swelling.

Using a wedge pillow like the Putnams Knee Support Pillow can help you maintain this position comfortably. Place a pillow between your knees to align your spine and relieve pressure from your hips and lower back.

As many as 1 in 50 pregnant women can suffer from pelvic girdle pain aka  Symphysis Pubis Dysfunction (SPD). This condition causes pain in the pelvis and can be worse at night. It is important to address these issues as soon as possible in order for you to establish a good sleep pattern as early as possible. 

6. Adjust Your Diet

Eating smaller, more frequent meals can help prevent heartburn and indigestion. Avoid spicy and acidic foods, especially in the hours leading up to bedtime. Including foods rich in magnesium, like leafy greens and nuts, can also promote better sleep.

If heartburn and indigestion continues to cause problems elevate your head and upper body with pillows to keep stomach acids down and consider these 10 Natural Remedies to Soothe Heartburn and Acid Reflux.  

7. Exercise Regularly

Regular physical activity can help tire your body out, making it easier to fall asleep. Aim for at least 30 minutes of light to moderate exercise most days of the week, but avoid vigorous activity close to bedtime.

This NHS guide to exercise in pregnancy is useful and can offer some good guidance.  

8. Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary for sleep.

Keep it cool, dark, and quiet. Consider using blackout curtains and a white noise machine to create the ideal sleeping environment. This guide to mastering the art of a better night's sleep is helpful in getting you to consider the triggers for sleep.  

9. Elevate Your Upper Body

If you suffer from heartburn, try elevating your upper body with an adjustable bed or by stacking pillows. This can help prevent stomach acids from rising into your esophagus and interrupting your night's sleep. .

10. Limit Screen Time Before Bed

The blue light emitted by phones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to avoid screens at least an hour before bed this gives both your body and mind time to decompress. 

Consider having a pre bedtime routine that is focussed on your and your body rather than outside influences.  

11. Manage Stress and Anxiety

It’s natural to feel anxious during pregnancy, but chronic stress can affect your sleep. Talking to a therapist, joining a support group, or simply sharing your worries with a friend or partner can help alleviate some of your concerns.

This can be one of the least talked about and often overlooked influences on your sleep patterns. So don't ignore it as it can be increasingly difficult to deal with as time goes on. The charity Mind offer some practical advice for women dealing with stress and anxiety during pregnancy.    

12. Use Aromatherapy

Essential oils like lavender and chamomile have been shown to promote relaxation and improve sleep quality.

A few drops on your pillow or a diffuser in your bedroom can create a soothing atmosphere conducive to sleep.

How Putnams Can Help

Putnams offers a range of products designed to support better sleep during pregnancy. Their maternity pillows provide the necessary support to reduce physical discomfort, while their ergonomic bedding solutions ensure you remain comfortable throughout the night.

Investing in quality sleep products can make a significant difference in your sleep quality, allowing you to wake up refreshed and ready to embrace the joys of pregnancy.

The Importance of a Good Night's Sleep during Pregnancy 

Getting enough rest during pregnancy is vital for your health and the well-being of your baby. By understanding the common sleep issues and implementing these 12 tips, you can significantly improve your sleep quality. Incorporating products like the Putnams U-Shaped Pregnancy Pillow or the Putnams Knee Support Pillow can provide the support and comfort you need to sleep soundly.

Remember, every woman's pregnancy journey is unique, so it may take some trial and error to find what works best for you. Prioritize your sleep and well-being, and don’t hesitate to seek help from healthcare professionals if you continue to have trouble sleeping or feel free to contact our helpful sleep specialists if you need some guidance. 

Sweet dreams and happy expecting!