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Sleep in pregnancy. Now this is quite the topic because, let’s be honest, sleeping during pregnancy can be really rough. Do not despair though, because sleep in pregnancy is absolutely possible, and I am going to give you 11 amazing tips so that you can optimize your rest while pregnant.
In this blog post we are going to go over the benefits of sleep in pregnancy, the issues that can come with not getting enough sleep, optimizing circadian rhythm in pregnancy, and how to actually get sleep in pregnancy.
Benefits of Sleep in Pregnancy
If you were to begin by prioritizing anything in your pregnancy health journey, I would recommend prioritizing sleep. This is because sleep:
- Regulates hormones
- Regulates appetite
- Regulates digestion
- Regulates metabolic function
- Regulates stress levels
- Regulates sexual function
- Repairs muscles and tissues
- Forms pathways in the brain to improve learning and memory capabilities
- Processes emotions
- Supports immune system
- Heals the brain, leading to healthier outcomes later in life like decreased risk of heart disease, certain cancers, mental deterioration, and more.
- Plus, YOU ARE GROWING A HUMAN INSIDE OF YOU!! What this means is your body is essentially performing these functions x2
The Problem of Lack of Sleep in Pregnancy
Poor quality sleep means that the body cannot go through its regular processes that are necessary for healthy bodily functions.
Hormones can be disrupted, appetite can be disregulated, metabolism can be negatively impacted, stress can be heightened, etc. Processes at the cellular level become disrupted. Sleep is absolutely key to health.
I do not say this to stress you out, simply to put in light the importance of prioritizing sleep, even if sleep in pregnancy can be a little more difficult to attain.
Circadian Rhythm
Health is truly regulated by innate cycles. One of these cycles is the Circadian Rhythm.
Simply put, the Circadian Rhythm is a term used to describe hormones and biological processes that fluctuate through the rising and setting of the sun.
That’s right… Humans run on a 24 hour clock regulated by the way the sunlight hits out eyes and skin. In simple terms, morning light signals the body to produce cortisol (the wake hormone), and sundown signals melatonin (the sleep hormone) production.
While there are several tips in this blog post to maximize sleep for a glowing pregnancy, regulating Circadian Rhythm deserves its own section.
- Start by letting the first light you are exposed to be morning sunlight. Don’t look at your phone, or turn on indoor lights before first getting that morning sunshine.
- Expose your eyes and skin to outdoor light at different times throughout the day.
- Watch the sunset, and avoid blue light after sundown.
How to Actually Sleep in Pregnancy
While you are reading this, I know what you are probably thinking:
How on earth am I actually supposed to get sleep while I’m pregnant? It is hard enough to sleep already!
Please do not stress about this! There are absolutely seasons where we may get poorer sleep and that is OKAY. Pregnancy may be a time where you are more prone to not sleeping well because let’s face it, it can be uncomfortable. You may not be in your favorite sleeping position, and hormones can be all over the place.
So, while not every single thing is solvable, there are a few ways you absolutely can optimize better sleep while pregnant.
Here are my favorite tips to share with clients!
- Establish a night routine that allows your body to settle down. (Do you want to come up with specific ideas for what this would look like? Schedule an Initial Consultation with me!)
- Turn off all screens 1-2 hours before bed to minimize blue light exposure and cortisol confusion in your brain
- Get morning sunlight first thing. This kickstarts all of the hormones that contribute to sleep, and get frequent light exposure outdoors multiple times per day, no matter the weather.
- Eat nourishing food throughout the day and drink water + electrolytes so that your blood sugar is balanced, and your body is hydrated well before bed time. This way you can avoid chugging liquids 20 minutes before bed.
- Try sipping on some chamomile tea 2 hours or so before bed. You have to time it right for your body so that you don’t wake up in the middle of the night from a full bladder, especially in pregnancy.
- Create a relaxing environment to sleep in.
- Use a maternity pillow to get your body in an optimal position for rest.
- Take an epsom salt bath before bed. The body’s temperature is primed to drop after the warmth of a bath.
- Sleep in a cool room, or with a fan next to you (with Circadian Rhythm, the body should be naturally cooler at night for optimal rest).
- Spray magnesium oil on your skin before bed.
- Get good movement in during the earlier hours of the day. Avoid exercising in the evening, as this can make it harder to fall asleep by raising body temperature.
Recap
Sleep in pregnancy can be tough, but it is also worth it to switch of routines and prioritize. While not everything about the struggles of sleep in pregnancy are solvable, there are absolutely a few things that you can try to add into your routine in order to optimize the body’s ability to fall and stay asleep.
Like this post? Share this with a friend, and tell me what tip you are going to start incorporating into your day or night for better sleep.
