Sleep problems during pregnancy

• Causes of sleep problems during pregnancy

• Natural remedies

• Other ways to help

Pregnancy can cause many women to have difficulty getting to sleep. In fact, a National Sleep Foundation poll found that 78 per cent of women experienced an increase in sleep disturbances while they were pregnant. Since getting enough rest is important to the emotional and physical well being of the mother, sleep problems in pregnancy can become very bothersome. However, sleeplessness has not been found to have a negative impact on the unborn child.

Sleep problems are usually exacerbated during the first and third trimester. In the first trimester, increased levels of progesterone and other physical changes to the body can disrupt sleep patterns. In the third trimester, the growing baby puts pressure on the body that can cause a lot of discomfort.

Causes of sleep problems during pregnancy

• Heartburn

• Nightmares/vivid dreams

• Needing to urinate frequently during the night

• Difficulty breathing

• An active baby who moves around a lot

• Being unable to move around freely at night due to the baby bump

• Worry

• Mild anxiety

• Back ache due to pressure from the baby

• Leg cramps

• Feeling overly hot

• Snoring (some women start snoring during pregnancy)

Natural ways to help

• Homeopathy - talk to your homeopath about which homeopathic remedies might be able to help. ∏ Ω

• Body balance work such as yoga and shiatsu can help with sleeplessness during pregnancy. Studies have found that daily yoga improves the quality of sleep. Always consult your GP before undergoing an exercise program whilst pregnant.

• The Alexander Technique is great for relaxation and has been cited by practitioners as helping with sleeplessness.

• Aromatherapy can be very good for sleep difficulties experienced during pregnancy, though you should use oils that are no more than 2% concentrate. Simply add two or three drops of chamomile or ylang ylang oil on a tissue under your pillow or in a warm bath before bed.

• Light therapy - sunlight is the body’s natural cue to wake up and not getting enough light in the morning can affect your sleep patterns, especially during the winter. Try spending more time outside in the morning or try using special lights that simulate natural daylight.

• Manipulation – such as chiropractic and osteopathy can help relieve the aches and pains that commonly cause sleeplessness during pregnancy.

Other ways to help

• Use pregnancy pillows to support your back and belly at night. A variety of pregnancy wedges and full length body pillows are available from online stores and will help with sleep.

• Cut down on the caffeine, alcohol and sugar you consume in your diet. If you really feel you need caffeine to get you through the day, try to limit it to a cup in the morning and one after lunch.

• Limit your liquid intake after 4pm if you find that you have to keep getting up to go to the bathroom.

• Eat foods that promote sleep such as legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews and whole grains. These foods are rich in sleep inducing Tryptophan and/or Magnesium. Also, drinking a glass of warm milk before bedtime can help sleep.

• Take gentle exercise. Not expending enough energy during the day can lead to a restless night. Just try taking a 30 minute walk or go for a swim after consulting your GP to ensure that you are well enough to exercise.

• For more tips on getting a good night’s sleep, look at our Rescue page.

† Medical referral is advisable if symptoms worsen or persist.

^Ω Women who are pregnant or breastfeeding should consult a doctor before taking any medicines.