In early pregnancy, your body undergoes significant changes. Hormonal shifts, particularly an increase in progesterone, can make you feel exhausted during the day but strangely restless at night. Add to this the frequent need to urinate, nausea, and occasional aches, and it’s no wonder sleep can feel elusive.
It’s important to remind yourself that these changes are normal and temporary. Your body is hard at work, preparing to nurture your baby, which can be physically and emotionally taxing. But there are ways to make things a little easier.
1. Prioritise a Comfortable Sleep Environment
Creating the right atmosphere can do wonders for sleep. Make your bedroom a sanctuary for rest:
- Invest in supportive pillows: Many expectant mothers find that a pregnancy pillow helps alleviate discomfort by providing extra support for the belly, back, and hips.
- Control temperature: Hormonal changes may make you feel warmer than usual, so keep the room cool and well-ventilated.
- Block out distractions: Use blackout curtains to keep the room dark and consider a white noise machine if outside noises disturb you.
2. Establish a Relaxing Bedtime Routine
A consistent routine signals to your body that it’s time to wind down.
- Take a warm bath: This can help ease sore muscles and calm your mind.
- Practise mindfulness or deep breathing: Relaxation exercises can reduce stress and help you let go of anxious thoughts.
- Read or listen to calming music: Avoid screens before bed, as the blue light can interfere with your ability to fall asleep.
3. Address Physical Discomfort
If body aches or other physical symptoms are keeping you awake, there are simple adjustments you can try:
- Sleep on your side: By the second trimester, side-sleeping is recommended for better circulation, but starting this habit early can make the transition easier. Use a pillow between your knees for added comfort.
- Tackle nausea: If morning sickness is making sleep difficult, keep crackers or a light snack by your bedside to settle your stomach. Ginger tea can also be soothing.
- Stay hydrated—but strategically: Drink plenty of water during the day, but taper off in the evening to reduce overnight trips to the loo.
4. Combat Insomnia Naturally
Pregnancy can bring about racing thoughts or restlessness at night. Here’s how to manage it:
- Get up if you can’t sleep: If you’ve been tossing and turning for 20 minutes, try getting up and doing something relaxing, like reading or stretching, before attempting to sleep again.
- Limit caffeine: If you’re a tea or coffee lover, stick to decaffeinated options in the afternoon and evening.
- Stay active during the day: Gentle exercise, such as walking or prenatal yoga, can help regulate your energy levels and improve sleep quality.
5. Listen to Your Body
Pregnancy fatigue is a real challenge, so don’t fight it. If you feel overwhelmingly tired during the day, allow yourself to rest. Naps can be beneficial, but keep them short (20–30 minutes) to avoid interfering with nighttime sleep.
When to Seek Help
While many sleep disruptions in early pregnancy are common, speak to your GP or midwife if you’re struggling with severe insomnia, persistent pain, or overwhelming anxiety. There’s support available, and addressing these issues early can improve your well-being.
Final Thoughts
Sleep might not come as easily during early pregnancy, but with the right strategies, you can maximise rest and minimise discomfort. Remember, this phase is temporary, and prioritising your health and well-being is essential—for both you and your baby.
Sweet dreams, mum-to-be!
