Getting a good night’s sleep during pregnancy can be incredibly challenging. From staving off nausea to soothing aching joints, finding a comfortable sleeping position so you can finally drift off can often feel like a never-ending battle. Considering sufficient sleep is so vitally important during pregnancy, many expectant mothers worry profusely about their lack of sleep and are willing to try almost anything for a restful night. If you’re currently struggling to catch forty winks, consider the following tips for healthy sleep during pregnancy. 

Keep A Regular Schedule

Routine is the key to getting a good night’s sleep. A healthy sleeping schedule helps to maintain the body’s internal clock, regulating the cycle of circadian rhythms. In essence, if you go to bed and get up at roughly the same time every day, you are more likely to get a better quality of sleep. While this can be tricky when you’re experiencing pregnancy-related symptoms that make falling asleep and staying asleep difficult, sticking to a schedule when possible is always advisable. 

Wind Down

Winding down enough to drift off at night can be challenging when you’re pregnant. You may be experiencing anxiety and spurts of late-night energy due to nesting instincts, making sleep nigh on impossible. Give yourself the best possible chance of relaxation by winding down before bedtime. Run a bath, light some candles and limit your screen time in favour of a good book. If nothing else, this is an excellent opportunity to practise some much-needed self-care. 

Gentle Exercise

Gentle exercise is crucial during pregnancy, helping to reduce back pain, staving off morning sickness and decreasing the risk of gestational diabetes. Furthermore, studies show that regular gentle exercise directly correlates with sleep health, helping you fall asleep quicker and stay asleep for longer, so you wake up feeling refreshed and rested. Consider low-impact, low-intensity activities such as walking, yoga, pilates and aqua aerobics. 

Limit Caffeine

An excessive intake of caffeine is inadvisable for pregnant women, as research suggests that caffeine is believed to cause blood vessels in the uterus and placenta to constrict, potentially inhibiting growth, resulting in low birth weight. Additionally, caffeine is notorious for affecting sleep quality. Experts advise limiting your caffeine intake to 200 milligrams each day or cutting out caffeine altogether in favour of decaffeinated alternatives. Instead of your usual morning coffee, consider a refreshing fruit or herbal tea. 

Pregnancy Pillows

Many expectant mothers consider pregnancy pillows a genuine lifesaver. A pregnancy pillow is a supportive cushion designed to fit the contours of your pregnant body. Not only will a good-quality pregnancy pillow support your growing bump, but it can soothe your aching back, hips and neck to help you find a comfortable sleeping position. Pregnancy pillows come in various shapes and sizes to suit any body type and stage of pregnancy, proving a worthwhile investment for restful sleep. 

Temperature Regulation

Falling asleep when you’re too warm can be tremendously difficult. Due to hormonal changes, many pregnant women experience hot flashes and a general increase in body temperature. As such, a comfortable sleeping environment is essential. Air out your bedroom by opening a window, or invest in a high-quality fan to prevent your temperature from spiking. Additionally, ensure your pyjamas and bed sheets are made from lightweight, breathable fabric like organic cotton. 

Stay Hydrated

Staying hydrated during pregnancy is vital for your own health and the health of your growing little one. Pregnant women generally require more water than the average person to form amniotic fluid, build new tissue, carry nutrients and aid digestion. In terms of sleep quality, dehydration affects the body’s ability to produce melatonin, the hormone responsible for regulating sleep cycles. It may be tempting to limit your fluids due to the number of times you have to run to the bathroom at night, but drinking plenty of water is crucial for healthy sleep and healthy pregnancy. 

Prevent Heartburn

Falling asleep peacefully when you’re suffering from heartburn often feels out of the question. A number of factors may cause heartburn during pregnancy, including hormonal changes and the physical positioning of your baby against your stomach. Avoid eating less than two hours before heading to bed, and as much as you might enjoy spicy, acidic and rich food, it may be worth eating lighter, milder meals for the time being. You may also want to consider these tips for alleviating indigestion and heartburn during pregnancy.