By Jo Harris
Sleep deprivation is the bane of many pregnant women, as well as after the baby is born. Due to stress on the body when pregnant, it can be difficult to find a comfortable sleeping position or result in interrupted sleep, particularly in the last trimester of pregnancy.
Melissa Maimann is a private midwife with over 10 years experience. She believes that getting ample sleep during pregnancy will help to 'refresh the body and mind for a healthy pregnancy and birth'. Feeling tired is a normal part of pregnancy, but getting adequate rest at this time may not be as easy as it sounds. If you have a nagging complaint that is interrupting your sleep you are definitely not alone.
Some of the most common sleep-obstructing complaints include:
A sore and aching back preventing sleep
'A lot of the time back pain is due to the pelvis being out of alignment', says Maimann. In these instances a few trips to a chiropractor or osteopath can really help. Maimann also recommends the use of hot packs to ease some of the discomfort.
Interrupted sleep due to a strong need to urinate
The increase in blood volume in a pregnant woman means that the kidneys work harder to do their job, resulting in more urine being produced.
Later on in the pregnancy, the increasing size of the baby puts pressure on the bladder, meaning more trips to the bathroom than you would care to count! Some women assume that restricting their fluid intake in the afternoon and evening will prevent them from needing to urinate in the middle of the night.
But Maimann disagrees, 'it's not advisable to restrict fluid intake, as dehydration can be dangerous for the mother and the baby'. 'There is not a lot you can do about needing to urinate', she sympathises.
Stress affecting sleep patterns
Anxiety and worry can cause ongoing sleeplessness. Some women may be anxious about their pregnancy or the pending birth.
Stress can also arise from trying to juggle a job and other children. 'If you're feeling stressed or tense it's a good idea to write in a journal or talk to a friend or family member', Maimann says.
Easy sleep tips
Exercise regularly 'being physically tired means that you are more likely to sleep well.
- Take a warm bath' finish off the day with a soak in the tub, it's a great way to relax and unwind before bed.
- Have a warm drink - herbal tea, or a cup of warm milk may be just the thing you need to slip into a deep sleep. Remember to stay away from caffeinated drinks as they will probably keep you awake.
- Experiment with pillows - putting a pillow between your legs, under your bump or at the small of your back may give you some extra support. Try something different every night until you find a sleeping position that works.
- Listen to calming music - pop the ear phones in and take some nice deep breaths while listening to some soothing classical tunes.
- Be gentle with yourself - Eliminate stressful factors wherever possible. Delegate jobs to people who want to help you and, remember, what you didn't get around to doing today can wait until tomorrow.
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This article was written for Birth, Australia's best
pregnancy, labour and birth resource. Sources include Melissa Maimann - Essential Birth Consulting.
Last revised: Thursday, 17 May 2012
This article contains general information only and is not intended to replace advice from a qualified health professional.