How to get good sleep during pregnancy

Pregnancy affects the way mothers sleep. This is due to hormonal changes when pregnant, the increased need to pee, and the baby’s weight. Having a sleep routine, reducing stress, drinking less coffee, tea, cola and energy drinks, and sleeping on your side are ways to improve sleep during pregnancy

Sleep patterns change as you go through pregnancy, in the first three months (trimester) of being pregnant you might sleep more often which is normal. In the second trimester, your sleep starts to normalize, though you might have moments where you have to wake up more at night to pee. The third trimester is where you might experience a significant change in your sleep pattern as the baby starts to kick more, the weight of your bump increases, and back pain and leg cramps set in. All these factors may make it difficult to have a good night's sleep. Lack of sleep can lead to high blood pressure, high blood sugar levels, and an increased risk of needing a caesarian section to deliver your baby.

Here are some ways you can improve the quality of your sleep:

• Sleep in a good position: lie on your side, this will make you comfortable as the weight of your bump does not affect your back. This position also allows the best blood flow to the baby.
• Reduce the amount of water that you drink before sleeping: drink less water during evening time as that reduces the number of times you need to wake up to pee at night.
• Have a bedtime routine: ensure that you sleep and wake up at regular times so your body gets accustomed to a routine. Make sure you get enough sleep: 7 to 9 hours every night.
• Get a good mattress and comfortable pillows: putting a pillow on the side and between your legs can improve your sleep.
• Reduce the number of times you nap during the day: if you have to sleep during daytime, make naps no longer than 20 to 30 minutes. If you are stressed, try some stress-relieving exercises like yoga.
• Try a sleep application that creates a relaxing environment that may foster quality sleep.
• Reduce screen time from electronic devices close to bedtime. Also ensure your bedroom is comfortable, quiet and sleep-friendly.
• Limit the use of coffee and tea, and other caffeinated drinks (e.g. cola, energy drinks). 

Good sleep is important as your pregnancy progresses. Good sleep is beneficial to the mental and physical health of mother and child. There are so many reasons why your sleep may be disrupted during pregnancy. Try some of the tips listed above and see what works for you. If you feel anxious or worried about your pregnancy and your sleep, talk to someone who is also pregnant or has been pregnant recently to reduce your anxiety. If your sleeping difficulties remain, talk to your midwife or your healthcare provider about it.