Pregnancy is such a special time, as you look forward to welcoming a new family member. Yet it’s not 100% easy, and taking care of your health is a priority. Sleep is challenged throughout pregnancy, in different ways as you move through each trimester. In the first trimester you may feel incredibly exhausted, and need extra sleep. During the second trimester energy often improves, though you may start to have pregnancy insomnia from restless legs syndrome or obstructive sleep apnea, both of which increase in pregnancy. Then as baby grows, it’s harder to get comfortable in bed.
The good news is that there’s plenty of things we can do to sleep well during pregnancy and be well rested. Here are some of my favorites – from learning with the best books right now, to making the bedroom comfy with pregnancy sleeping pillows, cooling sheets and a nice lavendar spray for sleep.
Sleeping Better in Pregnancy by Clare Ladyman
Get the best sleep in pregnancy to enhance the health and wellbeing of you and your baby. The challenge to getting a good night’s sleep is especially hard for pregnant women. This book, based on the latest research from Massey University’s Sleep/Wake Research Centre, includes up-to-date information about why sleep is important, how sleep works, and the different lifestyle and pregnancy changes that can affect your sleep. It also provides practical strategies to help you get the best sleep possible in each trimester.
Pregnancy Sleeping Pillow
During pregnancy, as your body changes so profoundly, you need extra support. Particularly in the last trimester as joints loosen to prepare for labor. What I love about this pregnancy sleeping pillow is that it provides support for your entire body. Keeping everything in alignment while encouraging side sleeping on your left.
Cooling Sheets
Tossing and turning, feeling too hot and sweaty, can be a major part of pregnancy insomnia. Fortunately, there are sheets specially made to keep cool, and to wick away moisture. These are a terrific investment that you’ll appreciate even after baby is born. Perfect for the family bed, nursing and snuggling up together too.
Lavender Spray for Sleep
Lavendar is so soothing, and demonstrated to have calming, sleep-promoting properties. Use this lovely lavender spray for sleep on your pillow or sheets. Apply just a light mist for that calming effect, and to set the tone to sleep deeply, and be well rested the next day.
Cotton Blankets
People sleep best when they are cool, and not too hot. Ideally the bedroom should be 65. Bedding should be adjustable and breathe well for moisture wicking. A thick duvet can be much too hot, particularly during pregnancy when nights are more active with getting comfortable, and more bathroom breaks. I’m a big fan of having multiple thin blankets that can be easily adjusted in the night. These cotton blankets are perfect. Warm, yet not too hot, easily washable, and come in a rainbow of colors.
Amber Bedside Lamp
Our melatonin system, and thereby our sleep, is particularly sensitive to light at night. A burst of light in the night can quickly turn off melatonin production, making it hard to sleep well the rest of the night. Dim amber light however is just fine. This stylish amber bedside lamp is just perfect to do what you need to do, but then return to sleep easily. You’ll want this when baby arrives too, so that both of you can get back to sleep after night-time feedings and care.
Air Purifier for Bedroom
During pregnancy, as we take on additional fluid or edema, the airways can narrow. This is why there’s an increase in obstructive sleep apnea. Keeping the bedroom extra clean, removing allergens, pet dander, and dust is critical to creating the best bedroom possible. Run this air purifier during the day, so the room is nice and quiet at night. It’s great to have on hand for baby’s room too.
Massage tools
All the changes in your body mean muscles are working hard. That hard work deserves some special TLC. The good news is that massage has been proven to improve sleep, and reduce pregnancy insomnia. These massage tools are perfect to incorporate in your wind-down routine. Get into a comfortable position (maybe using your pregnancy pillow!) and gently massage out any aches and pains. The perfect routine to set yourself up for a good nights rest.
The Good Sleeper by Janet Krone Kennedy
Cry it out or co-sleep? Bassinet or swing? White noise machine or Bach? How many hours anyway? For something so important, there’s too much conflicting information about how best to get your baby to sleep through the night and nap successfully during the day. This book is a straightforward, no-nonsense answer to one of the biggest challenges new parents face when they welcome a brand new baby home. This book is written for exhausted parents, giving them immediate access to the information they need.
