Sleep in pregnancy

Why sleep problems in pregnancy?

Disturbed nights are caused by several effects of pregnancy:

• In early and late pregnancy, in particular, you may need to get up in the night to go to the loo
• As you get bigger, finding a comfortable position to sleep can be difficult
• You may find it too hot for bedcovers, but then wake up feeling cold
• Backache can keep you awake
• Restless legs syndrome – not uncommon in pregnancy - is exactly what it sounds like.Jerking or twitching of the legs can happen, particularly when lying down
• Leg cramps are also a common complaint
• You may feel itchy

Ways to improve your sleep during pregnancy

If your sleep is disturbed, talk to your midwife. Sleeping pills aren't normally recommended in pregnancy. Instead, your midwife can suggest a range of ways to prevent sleeplessness, or at least help you cope better with whatever it is keeping you awake.

A change of sleeping position may bring relief. Try lying on your side, with your lower leg bent at the knee to support your tummy. Sleeping with a pillow between your legs may also help.

Simple relaxation techniques can be useful. Concentrate on breathing gently and rhythmically, and contract and relax each part of your body one at a time.

Exercise may help you sleep better by improving your circulation and easing stress.

If you attend an antenatal class, ask the teacher for tips on coping, and swap tips with other class members.