Sleeping during pregnancy can be a real challenge , with symptoms like morning sickness, fatigue, cramps. But also, the stomach begins to round out and makes comfortable positions much more difficult to find. Add to that the incessant thoughts about preparing for parenthood and hormonal upheavals. It's no wonder that sleep is becoming a complicated subject for expectant mothers!
This is why in this article, we will explore all these questions: Why do I sleep poorly during pregnancy? How to improve sleep during pregnancy? What position to sleep during pregnancy? What accessories to sleep better during pregnancy? We also present to you our two certified organic anti-stretch mark products.
We also present to you our Generous Soothing Oil , ideal for massage to be soothed and fall asleep better. Visit our e-shop to discover our collection of anti-stretch mark products .
Why do I sleep poorly when pregnant?
Sleep problems during pregnancy are quite common, especially during the 1st and 3rd trimester !
Indeed, during the 1st trimester , sleep is often disrupted by stress and anxiety after the announcement of a pregnancy. During the 3rd trimester, it is mainly physical pain that causes a lot of insomnia. Indeed, these pains can be located in the lower abdomen, chest and back. The urge to urinate frequently, the movements of the baby in the stomach as well as physical discomfort strongly disrupt sleep in pregnant women.
Several factors can contribute to sleep problems during pregnancy:
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Hormonal changes can disrupt the sleep cycle with the significant increase in hormones (progesterone and estrogen) due to pregnancy.
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A growing belly can make it difficult to find a comfortable sleeping position. This physical discomfort can cause back pain, leg cramps, and pelvic pain, which can lead to difficulty finding a comfortable position to fall asleep and staying asleep throughout the night.
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Frequent urges to urinate are often caused by pressure placed on the bladder by the expanding uterus. This pressure can cause frequent waking up during the night to urinate, disrupting the sleep cycle.
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The stress and anxiety of pregnancy also contributes to sleep problems. Moms-to-be may feel worried about their baby's health, how the birth is going, and upcoming changes in their lives, which can lead to incessant thoughts that make it difficult to fall asleep and stay asleep.
How to improve sleep during pregnancy?
Improving sleep during pregnancy can be crucial for the well-being of the mother-to-be and her baby. Ideally, a pregnant woman's sleep duration should be at least 8 hours .
Here are some tips to improve sleep quality:
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When you get up, expose yourself to daylight to regulate your internal clock.
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Establish a sleep routine before bed, such as reading a book, taking time for yourself by massaging your body on areas that may be sore, meditating, and taking a hot bath or shower.
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Have the same bedtime every night.
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Make sure your room is conducive to sleep with a pleasant temperature (between 16 and 18°C).
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Experiment with different sleeping positions to find the one that suits you best.
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Use a pregnancy pillow.
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Avoid drinking a lot before bedtime to reduce nighttime awakenings.
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Reduce caffeine consumption and favor herbal teas.
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Avoid naps after a certain time of the day and prefer a short nap.
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Eat healthy and light.
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Play sports by practicing regular physical activity adapted to pregnancy such as walking, swimming, meditation or even prenatal yoga.
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Avoid blue light several hours before bedtime (phone, computer, etc.).
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ANSES recommends not consuming food supplements based on melatonin during pregnancy and breastfeeding.
By following these tips and listening to your body, you can improve the quality of your sleep during your pregnancy, which will contribute to your well-being and that of your baby.
What position to sleep during pregnancy?
On your back, on your right side, on your left side or even on your stomach, there is no real ideal position for sleeping during pregnancy. The ideal position is the one where you feel best and most comfortable. In addition, there are no dangerous positions that could endanger your baby!
However, there is a position that promotes blood flow to the uterus, placenta and baby. Sleeping on your left side maximizes the supply of nutrients and oxygen to the fetus. By sleeping on your side, you also reduce pressure on your back and abdomen, which can relieve back pain and heartburn often associated with pregnancy. It also allows for better blood circulation, which can help prevent swelling in the legs and feet, as well as varicose veins.
If you have trouble getting used to sleeping on your side, place a pillow between your knees to support your lower back and hips. You can also use a specially designed pregnancy pillow to provide extra support for your stomach and back.
Although the position on the left side is generally recommended , the main thing is to find a position that is comfortable for the mother-to-be while promoting optimal blood circulation for the well-being of the baby.
What accessories to sleep better during pregnancy?
To improve comfort while sleeping during pregnancy , several accessories can be particularly useful!
A pillow specifically designed for pregnant women can provide additional support to the stomach, back and hips, which can help relieve pain and tension during the night. You can also place a pillow between your knees in a side position . This can help align the spine, reducing pressure on the lower back and hips. Investing in a quality mattress with good support can help reduce back pain and improve comfort while sleeping. To create a quiet, dark sleep environment, use a sleep mask to block light and earplugs to muffle outside noise.
By using all of these accessories and adopting healthy sleep habits, you can maximize your comfort during pregnancy and promote restful sleep for you and your baby.
Massage to help you fall asleep
Massage is an excellent technique to help you fall asleep, and it can be particularly beneficial during pregnancy.
Massage can help relax tight, tired muscles , which can be especially helpful during pregnancy when you experience pain and tension in your back, shoulders, and legs. It stimulates the release of endorphins, feel-good hormones, which can reduce stress and anxiety levels, promoting a calmer mental state conducive to sleep.
Massage movements can also stimulate blood circulation , which can help relieve swelling and feelings of heaviness in the legs, and promote a feeling of lightness and comfort conducive to rest.
Additionally, incorporating a massage into your pre-bedtime routine can send a signal to your body that it's time to relax and prepare for sleep, which can help establish a smooth transition.
The Generous Soothing Oil from Laboratoires Téane is perfect for your skin during pregnancy. This product is composed of 6 organic vegetable oils: argan, jojoba, rosehip, baobab, kendi, sunflower oils which will soften and deeply nourish your skin.
To relieve pregnancy itching, Generous Soothing Oil is highly recommended! Its natural formulation is suitable for pregnant and lactating women. This oil relieves feelings of tightness and itching , nourishes the skin and improves skin elasticity !
It is a generous oil but it does not leave any greasy film on the skin after application.
Repeated insomnia and lack of sleep harm the pregnant woman's quality of life and can have a negative impact on the baby. Consult a health professional who will best advise you on sleep-related problems.
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