This article is written by Vanessa Werner, a Certified Prenatal Educator, Birth Doula, Postpartum Practitioner, and Neurosomatic Therapist, specialising in holistic support for pregnancy, birth, and postpartum.
Learn more at https://www.vanessawernerbirthcare.com/
Sleep and Pregnancy: Finding Rest in a Changing Body
We navigate so much throughout pregnancy - twists and turns of fluctuating hormones, changing body systems and stress levels which can fuel a host of physiological shifts all of which can lead to one of the biggest challenges - achieving a deep sleep and feeling well rested.
Throughout all three trimesters, especially as we arrive closer to our ‘due date’, it is common to experience physical discomfort, nighttime awakenings, insomnia, poor sleep, and excessive daytime fatigue.
Hormonal Changes can influence our sleep patterns - Elevated progesterone levels may cause drowsiness but can also disrupt the body’s circadian rhythms.
Frequent Urination resulting from increased pressure on our bladder from our growing baby leads to frequent nighttime bathroom trips, interrupting our sleep cycle.
Acid Reflux and Heartburn caused by hormonal changes which can relax the muscles of our digestive system. This discomfort can make it hard to fall or stay asleep, especially when lying down.
Sleep Apnea which is a condition where breathing is briefly interrupted during sleep and can be related to weight gain and hormonal changes.
Read on for your new pregnancy night time routine that (hopefully) helps to support a more restful nights sleep before your little one arrives.
To NOURISH:
This recipe encourages our nervous system to transition into a rest and digest state, while nurturing our slower digestive tract with nutritious ingredients.
This recipe encourages our nervous system to transition into a rest and digest state, while nurturing our slower digestive tract with nutritious ingredients.
(Brew this warming drink two hours before bed so as you are not disrupted waking for bathroom breaks).
‘Mama’s Golden Milk'
Ingredients
• 1 cup almond milk
• 2 pitted dates
• 1 tsp ghee
• Pinch of nutmeg
• 1/8 tsp cinnamon
• 1/8 tsp cardamon
• 1/4 tsp fresh grated ginger (1/8 tsp if using dry ginger)
• 2-3 strands of saffron
Method
1. Combine spices (without the saffron) and ghee in a small saucepan and cook for 2 minutes until spices release their aroma.
2. Add the milk and bring to a low boil. Lower heat and simmer for 1 minute, add saffron and turn heat off.
3. Add dates and blend in a blender until smooth.
4. Drink warm.
• 1 tsp ghee
• Pinch of nutmeg
• 1/8 tsp cinnamon
• 1/8 tsp cardamon
• 1/4 tsp fresh grated ginger (1/8 tsp if using dry ginger)
• 2-3 strands of saffron
Method
1. Combine spices (without the saffron) and ghee in a small saucepan and cook for 2 minutes until spices release their aroma.
2. Add the milk and bring to a low boil. Lower heat and simmer for 1 minute, add saffron and turn heat off.
3. Add dates and blend in a blender until smooth.
4. Drink warm.
To CLEANSE:
A bath may not be available to all of us but even an intentional shower can signal to our body that it is time to slow down and wash away the day. Treat yourself to a gentle body scrub, scalp massage and belly oil.
To MOVE:
A gentle, restorative process of movement can support us to relieve back pain, open the hips, and calm our nervous system for better sleep.
A gentle, restorative process of movement can support us to relieve back pain, open the hips, and calm our nervous system for better sleep.
- Supported Child's Pose (Balasana)
Great for hip opening: Ensure your knees are wide as you rest your belly on your Belly Bliss pillow, turn your head to the side or rest your forehead on your pillow. - Supported Side Lying Pose (Savasana/Corpse)
Ideal for final relaxation: Lie on your left side with the Belly Bliss pillow between your knees and a pillow under your head. If needed, support your belly with a blanket. - Legs-Up-The-Wall (Viparita Karani):
Helps to promote blood flow, encouraging healthy circulation and minimising swelling: Scoot your hips to a wall and rest your legs up the wall with a bolster under your hips for gentle inversion and rest.
Use Props: Bolsters, Belly Bliss pillow and blankets for comfort and support.
Listen to Your Body: Adjust poses to accommodate your growing belly and avoid discomfort.
Move Slowly: Transition between poses gently to avoid straining.
To BREATHE:
As you sink into your supported poses, shift your focus to your breathing. Ensure slow, diaphragmatic breathing by intentionally filling the body up with a full belly inhale, visualise breathing down to your baby. Take the time to let go of your exhale before immediately breathing in a new inhale. If your mind is still racing or you are feeling distracted, associate counting with your breathing to help you keep your focus or place a hand on your belly to bring awareness to its movement through each breath cycle.
To BREATHE:
As you sink into your supported poses, shift your focus to your breathing. Ensure slow, diaphragmatic breathing by intentionally filling the body up with a full belly inhale, visualise breathing down to your baby. Take the time to let go of your exhale before immediately breathing in a new inhale. If your mind is still racing or you are feeling distracted, associate counting with your breathing to help you keep your focus or place a hand on your belly to bring awareness to its movement through each breath cycle.
To RELAX:
Usually experienced at night, the dreaded leg cramps can be caused by changes in the body’s ability to process calcium.
Restless Legs Syndrome (RLS) is also a common pregnancy condition that causes an uncomfortable urge to move your legs, particularly when trying to rest or sleep.
Try these techniques to prevent your legs from keeping you awake at night:
Try these techniques to prevent your legs from keeping you awake at night:
- Perform gentle leg stretches before bed as part of your bedtime movement routine.
- Ensure you are hydrated throughout the day with the support of naturally sourced electrolytes.
- Use pillows to reduce discomfort and pain, you can put the Belly Bliss pillow between your knees ensuring that it is positioned to also separate your ankles.
To CREATE:
Your bedroom should be a place of sanctuary, one that encourages rest. Create your space to ensure it is cool, dark and quiet. Use blackout curtains to help block out unwanted light and eliminate screens from your bedroom to remove any temptation of using them before your bedtime routine. A meditation or white noise soundtrack can quieten any distractions.
To REST:
As your baby grows, your body undergoes significant physical changes that can lead to discomfort. Back pain, pelvic pain, leg cramps, and growing belly size can make finding a comfortable sleeping position challenging.
As your baby grows, your body undergoes significant physical changes that can lead to discomfort. Back pain, pelvic pain, leg cramps, and growing belly size can make finding a comfortable sleeping position challenging.
Side Sleeping with your knees bent promotes blood flow and decreases the risk of swelling in the ankles and legs. Using the Belly Bliss Pregnancy Pillow under your belly or in between your knees can help align your spine and is a proven position for lessening heartburn. In particular, sleeping on your left side also improves blood flow for your baby as well as increasing blood flow to your heart, uterus and kidneys.
Sleeping during pregnancy isn’t always easy, and that’s okay. As the body changes, rest can feel uncomfortable or interrupted, but every bit of sleep still matters and can make a real difference. Most importantly, listening to your body and giving yourself grace during this time is key. Prioritizing rest is not just about sleep; it’s about caring for yourself and supporting the new life growing inside you.
