Sleep struggles are not uncommon with a growing bump however many unlucky women experience varying degrees of insomnia in pregnancy.
If you’re one of the unlucky ones, start by reducing or eliminating caffeine from your daily ritual. You should also avoid large dinners and opt for easily digested meals and snacks at the end of the day. About an hour before bedtime, get your body moving with 20 minutes of moderate intensity exercise such as a walk or yoga class. Some gentle stretching may also do the trick if your body is feeling fatigued.
Avoid the urge to jump online, check emails and even watch TV within the hour before bed. Exposing yourself to artificial light suppresses the production of melatonin, the hormone that controls sleep and wake cycles.
Instead, opt for a warm bath with a few drops of lavender oil, complimented by a cup of chamomile tea. Try some deep breathing or meditating to help calm your mind and lastly, don’t burn the midnight oil.
Research suggests the optimal time to go to bed is between 10pm and 11pm, when both your body temperature and the level of cortisol (stress hormone) starts to drop in your body.
For more information check:
- With your GP and/or obstetrician, maternity care provider.
- Sleep Health Foundation
- 10 Tips for a Good Night Sleep
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Breastfeeding Twins
Twins and Multiples including Sleep and Settling Tips
