Unfortunately, for many it can also be a time of serious sleep disturbance, even for women who have never had problems sleeping.
Sealy spokesperson and mum, Kerrie Hockless explains the importance of a quality night’s sleep for mums-to-be.
“Considering the physical and emotional demands of pregnancy and the prevalence of sleep disorders among pregnant women, it’s no wonder that expectant mothers become so tired. At Sealy, we innovate to create the essential support that Australians, including pregnant women, need to get a vital night’s sleep.”
See Kerrie’s five golden rules to assist in a restful night’s shut eye below.
Elevate to alleviate
Add an extra pillow under your head before you lie down each night.
Sleeping with your head elevated may help alleviate heartburn, a common problem for many mums to be.
In the third trimester your body might begin to ache from lying in the one position.
If you feel like your bed isn’t giving you the support you need, it has been suggested that you try sleeping on your left hand side. This may allow for the best blood flow for the body.
Also, avoiding lying flat on your back for a long period of time may also assist.
Get the right support
Special “pregnancy” pillows may help you sleep better however if you’re looking for full body support you may want to consider a mattress that assists with full body support, particularly in the lower back area, which is where most mattresses tend to dip.
Nap time is not just for bubs.
A National Sleep Foundation poll found that 51 percent of pregnant or recently pregnant women reported at least one weekday nap and 60 percent reported at least one weekend nap. Your body is more tired. Listen to it.
If you can, schedule a nap around midday to relax and refresh.
Slow down before you stop
Light exercise such as a brisk walk is good for blood flow and relaxation however don’t do too much before bedtime.
The hours prior to sleep should be about winding down so, before you go to bed, try a warm bath or shower. You can also practice relaxing breathing techniques while in bed.