5 Ways To Get A Better Night’s Rest When You Are Pregnant And Can’t Sleep
If you are pregnant, you have likely heard about the importance of sleep during pregnancy, yet you will also by now know that a good night’s sleep can be elusive. I am here to share with you 5 ways you can start getting a better night's rest.
Pregnancy fears or prenatal anxiety can be one of those impediments to a good night’s sleep, in addition to the usual discomforts that come with being pregnant (ie- where to actually put your belly when you’re sleeping and how many times you may need to wake up to use the toilet!)
Prenatal anxiety, which involves a high degree of worry typically around the health of the baby, is intrusive, frequent and impairs your ability to function in your daily life, including potentially, your ability to get to sleep or stay asleep through the night.
5 tips to help you sleep when you are pregnant
Whether or not you are suffering from prenatal anxiety or are simply feeling worried or anxious about becoming a mother*, here are some simple tips to get you a better night’s sleep:
LEARN TO WIND DOWN:
Do not underestimate the importance of a good wind-down routine: put your work away, find something relaxing or distracting before bed that will put you in a good headspace before bed (side note, make sure bed is only used for sleep- not work during the day) no other associations, just sleep and sex.
CHANGE THE CHANNEL IN YOUR MIND:
If you find yourself up at night worrying, you can practice ‘changing the channel in your mind’- imagine that your thoughts are images being projected onto a giant screen and you have the remote control so that when your brain moves to a worrying thought or image, you can use your remote control to change it to a pleasant or fun one (ie that favourite book, show or article that you were enjoying). This may sound silly, but the more you practice, the more you can train your brain to go down a different mental path instead of the habitual negative one.
DITCH THE SCREENS (OR AT LEAST DIM THEM):
Get into the habit of putting them away 60 min before bed at best. If that is not possible, then make sure to lower the brightness feature on your screen- or try using blue light blocking glasses - the blue light from screens confuse your body, sending messages that it’s time to be up and blocking your body’s natural internal clock that knows that darkness= sleep time.
CHANGE THE TEMPERATURE:
Warming your body can be soothing and can help to ease anxiety (we’re not talking super hot here- which is contraindicated in pregnancy) but even a shower that is warmer than room temperature can help to prime you for a good night’s sleep. A nice cup of soothing herbal tea (you can check with your doctor first about what herbs are safe during pregnancy) can do wonders to help soothe and settle you to get ready for bed.
RADICAL ACCEPTANCE AROUND SLEEP:
It is inevitable that you will have sleepless moments; when they happen, see if you can work on accepting them and seeing them for just that; moment. When you’re up at night or trying to sleep, it can feel like an eternity yet in reality, it, like everything else in life, is a moment that, however unpleasant, will pass. Observe your worry without judgment and with a sense of curiosity; ask it, what are you trying to tell me? Is there a kernel of truth in your message (ie- if you thought of something that concerns you, keep a notepad beside your bed and write down what you plan to do to address the anxiety- ie call a nurse, midwife, doctor to follow up in the morning). Then put it away, change the channel in your brain as best you can. If you really can’t sleep after a while, get up and go to another space to read with a dim light (no screens) and eventually, you will try again and eventually, you will sleep.
BONUS:
Try asking your partner for a bedtime massage. Gentle, soothing touch can help us to feel connected which can help to ease feelings of anxiety and settle our nervous systems.
If you have any questions about prenatal anxiety, worries about pregnancy or you are pregnant and struggling to sleep, please reach out to us for help or ask questions.
*This information is not therapeutic advice and is the opinion of these authors and is not in lieu of mental health support from a licensed clinician in your area. If you are struggling, please reach out to a licensed mental health worker in your area.
**Please note: it is normal to feel worried or anxious to some extent- if these worries are frequent, persistent and interfere with your functioning, it is very important to seek support from a licensed mental health worker in your area).