Pregnancy & sleep

Pregnancy and sleep

Sleep is a vital part of our day. Whether you are pregnant, a new mum or not, sleep is essential. Quality sleep is our time overnight for our parasympathetic nervous system to do its job of ‘rest and repair’. Yet for many of us, a solid 8hours of uninterrupted, quality sleep in not happening. Whether its struggling to fall asleep, waking up wide awake at 1am, going to the bathroom multiple times, or you are uncomfortable during sleep, all these factors effect the quality of your sleep.

First trimester & sleep

It is common for pregnant women to experience morning/all day sickness during their first trimester, which can make sleeping difficult. During your first trimester there some large hormone changes, particularly of progesterone and relaxin which can cause a raft of issues. Progesterone can also make you very tired, which typically dissipates by the end of the first trimester. Day time naps are very common to try cope with the tiredness. Strange and intense dreams are very common during the first trimester as well, which again effects your quality of sleep.

Second trimester & sleep

Typically around 20weeks pregnant, most women can start to feel their baby move. Please note this varies per mother. Some mothers can be later and some earlier, especially if this is a second pregnancy. The baby kicking during the night can be a reason for disrupted sleep. Also your bladder can cause to wake multiple times during the night.

Third trimester & sleep

It is very common in your final trimester to be waking frequently. This can be due to aches & pains (osteopathic treatment can help a lot), your bladder, restless legs syndrome, snoring, reflux and your mind racing.

If you suffer from restless legs syndrome, ask your health professional about your iron and magnesium levels and whether a supplement would help. The thyroid can also play a role. Osteopathic treatment can also be very beneficial.

Reflux effects 50% of women during pregnancy. To help combat reflux, avoid foods that trigger your reflux, eat dinner 2-3hours before bed and try sleeping slightly upright, as this helps using gravity to keep your stomach acid in your stomach, rather than burning your throat.

Snoring effects 5-25% of pregnant women. This is due to the increase in body weight and increased production of mucus. This generally subsides after birth.

Insomnia is very common in pregnancy, especially the third trimester. This can become a habit (being wide awake at x time of the night) too. Very common insomnia patterns are struggling to go to sleep or waking WIDE AWAKE. Again this means for rest and repair time is compromised. Unfortunately there is no easy fix. You can try; mindfulness app’s, only thinking of boring topics, put on a podcast of a topic that doesn’t interest you and early in the night eg 7pm think about all the things you typically think about at 1am eg what you need to get done before baby arrives etc. Even try write it all down.

How to maximise your QUALITY sleep:

I reinforce the word QUALITY! It is not about quantity/hours of sleep per night. 10 broken hours of sleep are not ideal vs 8 solid, uninterrupted hours of sleep. First step is to identify cause and address that. For example if its morning sickness, then just before bed eat a small amount of crackers, if its reflux then eat dinner earlier and try sleeping semi upright (supported by pillows or in a lazyboy chair). If you are ‘over thinking’, give your brain some time well before bed to process all those thoughts. Write a list of things to get done before the baby arrives or whatever it may be, rather than 1am analysing your life. Listen to your body! If you are tired, go to bed earlier. Don’t stay up cleaning. Learn to day nap, especially so once baby is here you are a pro.

Osteopathic treatment for sleep issues

Osteopathic treatment offers effective relief for the aches and pains experienced by pregnant women while sleeping. Through gentle, hands-on techniques, osteopaths work to realign the body, alleviate muscle tension, and improve joint mobility, addressing the underlying causes of discomfort. By targeting areas of strain and imbalance, such as the lower back, hips, and pelvis, osteopathic treatment can reduce pressure on nerves and support the body's natural ability to heal. This holistic approach not only promotes relaxation but also enhances overall comfort, enabling pregnant women to enjoy more restful nights of sleep without the interruption of persistent aches and pains. Additionally, osteopaths may provide personalized advice on ergonomic sleeping positions and supportive pillows to further optimize comfort and promote better sleep quality throughout pregnancy.