Does anyone else wake up 100 times a night when you’re pregnant? I did. It’s no fun. Especially when you’re actually exhausted. Whether your bladder’s full, you’re thirsty, anxious, can’t get comfy, or honestly sometimes feel like there’s no good reason. It’s frustrating to wake up from your precious sleep. So I’m here to give you my 6 best tips to give you the sleep you’ve been dreaming of (pun intended).
1. Pregnancy Pillow
A pregnancy pillow is game changing. It can help you sleep SO much better during pregnancy. Especially if you aren’t usually a side sleeper, it becomes almost necessary.
Specifically, I’d like to recommend the croissant pregnancy pillow, created by Parker Baby Co. There are so many things to LOVE about the croissant pillow. It’s made with 100% cotton fabric and filled with 100% natural buckwheat hulls, making it breathable AND non toxic. It has many diverse uses, and is designed to stay with you throughout all stages of your pregnancy. (It can even be used as your nursing pillow postpartum!) The natural buckwheat hull filling makes the pillow heavier than your average pillow, keeping it in place while you sleep. The hulls are easy to move from one side to another in the pillow, if you want to create a more firm side or a lighter side. Not to mention it’s adorable. It comes in two neutral, aesthetic colors – pewter gray and sage green. They also created a water resistant cover with a handle for ease of carrying and washing like a normal pillow case (which comes in the same cute colors). I have the grey pillow with the green cover and it’s so aesthetic in our bedroom.
All that to say, a pregnancy pillow (whatever style/brand you decide on) is very helpful for sleeping while you’re pregnant. Whatever helps you sleep is worth the amount of money you spend on it, in my humble opinion. Sleep is priceless.
2. Limit Screen Time Before Bed
This is huge. One of the most effective ways to sleep better during pregnancy, in my experience. An hour (or 2) is ideal. According to the National Sleep Foundation, “Science has proven that blue light keeps you up at night.” Blue light is made of shorter wavelengths that cause more alertness than other warmer colors. Looking at blue light before bed tricks your brain into thinking it’s not as late as it is, signaling a slow down in the production of melatonin (which helps you sleep) and therefore it’s harder to fall asleep!! (National Sleep Foundation)
The National Sleep Foundation recommends limiting the media you keep in your bedroom – tv, laptops, phone, etc. If you want your phone, at least sleep with it across the room (and on airplane mode if you can). If I scroll on my phone in bed, or watch a movie and then go straight to bed, I do not sleep good. My mind is usually running around thinking and my body just feels more awake. If you need entertainment to fall asleep, try reading! Reading is a great way to tire your eyes and allow your body to relax.
3. Magnesium
According to sleepfoundation.org, “Higher levels of magnesium in the body are associated with better sleep, longer sleep times, and less tiredness during the day.” There aren’t studies that specifically identify what about Magnesium directly affects sleep. Meaning it may be an indirect impact. The Sleep Foundation suggests it affects the way chemicals such as NMDA, GABA, melatonin, renin, and cortisol act in the brain, “all of which may impact how relaxed or tired a person feels.” (Sleep Foundation) Either way, I notice I sleep better during pregnancy on the nights I take Magnesium before bed compared to the nights I don’t. It’s also helpful for leg cramps and restless leg syndrome! Both of which may be especially present during pregnancy. (Sleep Foundation)
4. Tea
There’s nothing better than a warm drink before bed to help you sleep better during pregnancy. It’s yummy and calming. There are also specific teas that are for sleep!! I have to say all of this with the warning that NOT ALL tea is safe to drink during pregnancy. Because there haven’t been enough studies on drinking it while pregnant. Ideally, you should drink little to no caffeine during pregnancy. So definitely opt for caffeine free (which you prob would do anyways because bedtime). Herbal tea is naturally caffeine free! However it is specifically herbal tea that you should be cautious with! Because some herbs can negatively affect your pregnancy. There are, however, some amazing herbal teas that are delicious, safe and even helpful during pregnancy! The American Pregnancy Association has a really helpful article with a helpful list of teas you should and shouldn’t drink while pregnant. My favorite is the raspberry leaf tea!
5. Pray
While you’re falling asleep and whenever you wake up in the middle of the night, try praying! Pray for your family, your friends, your dreams, tell God your fears, your desires, anything. Quoting scripture is also helpful. Just repeat a verse over and over. You will be speaking life over yourself while also controlling your thoughts. When I’m having a really hard time, I’ll literally turn on my flashlight and open my Bible. You have to think a little when you’re reading the Bible, so it’s a very peaceful way to tire out your mind.
6. Stretch
Stretching before bed can offer stress relief, relax your muscles, and help you wind down from the day, according to the Sleep Foundation. (Sleep Foundation) It’s an excellent addition to your evening routine. The Sleep Foundation has an article on their website with specific stretches (pictures included) that can be helpful before bed, I’ll link it here! They include neck and shoulder stretches, back stretches, and leg stretches. I’ve already tried them and love! I really enjoy stretching before bed. It’s relaxing and feels like it’s letting tension out of my body. I don’t do it every night, but I do think my body (and sleep) appreciate it when I do.
There you have it, my 6 best tips to sleep better during pregnancy – I hope they help you! I’d love to hear your thoughts on them, and if you have any tips to add!! I’m here to try all the new things. I also do have to note, I’m not a Doctor, so consult with your Doctor before you try some of these things!
You’ll love my other posts here!
5 Practical Ways To Prepare Your Husband For Birth
Can I Exercise During Pregnancy?
Sources
National Sleep Foundation
Sleep Foundation
The American Pregnancy Association
The Sleep Foundation
Parker Baby Co
