Month eight

Struggling to get a good night’s sleep even before your baby arrives? We come to the rescue!

Catch all your ZZZs

You fall into bed after a busy day feeling exhausted. But while you may be ready to switch off for an omnibus of eight hours’ sleep, your body and the baby inside it may have other ideas. Try these tips to ease the tossing and turning.

SNOOZE SNAG YOUR BABY BUMP

If you’ve been used to sleeping on your back in the past, your growing middle can throw you some snooze time challenges. But the position you sleep in is actually important for your, and your baby’s, health – and it’s not recommended you sleep on your back from the third trimester. This is because the weight of your baby can press on the vein that carries blood to your heart. Sleeping on your left side also increases the amount of blood and nutrients going to the baby – which is a good thing. “While this is generally true, there is no cause for concern if you wake up to find you were sleeping on your back, and women shouldn’t have to be restricted to lie on their left side for the last trimester of their pregnancy,” says Heather Wood, clinic sister at Thula Baby Centre and co-author of Pregnancy Sense. SLEEP SOLUTIONS Common sense should be king, says Heather. “Lie in a position that is as comfortable as possible. If her blood flow is restricted a woman will feel uncomfortable and shift in her sleep. A good mattress and extra support with pillows is helpful,” she says. Use pillows propped behind your back to avoid rolling onto your back once asleep. If sleeping on your side is uncomfortable, use more cushions to help you find the sweet spot. Tuck

a pillow between your knees to align your legs and spine, potentially easing pressure on the sciatic nerve. Or wrap yourself around a big body pillow to support your ballooning abdomen and reduce strain on your muscles. Large S-shaped pregnancy pillows are specifically designed to help you prop up multiple spots at once. Maternity bands also support a growing belly. Wearing one during the day takes stress off your back, groin, and middle so you’re less achy at bedtime.

SNOOZE SNAG YOU FEEL SHORT OF BREATH

In the last trimester the uterus is expanding upwards towards the diaphragm, exerting pressure on it and leading to breathlessness, especially when lying down. SLEEP SOLUTIONS “It may help to elevate the head end of your bed using a pillow. Also try having a light evening meal, eaten earlier, rather than later, as this will help alleviate the pressure,” recommends Heather.

SNOOZE SNAG YOU FEEL TOO HOT

Your body temperature rises when you are pregnant. And stuffy bedrooms in winter don’t help! SLEEP SOLUTIONS Ensure there is good ventilation, not too hot, not too cold. Use lightweight (but warm enough) bedding, that allows you to move and turn freely.

SNOOZE SNAG YOU FEEL NAUSEOUS OR HAVE HEARTBURN

The growing uterus, exerting pressure on the stomach, as well as hormonal changes that allow acid to reflux from the stomach up into the oesophagus, increase the likelihood of heartburn, especially in the third trimester. SLEEP SOLUTIONS “Lying on your left side can help and eating a light supper and elevating your head in your bed will make a difference. Avoid foods that exacerbate heartburn, such as caffeine, chocolate, spicy foods, acidic foods (citrus and tomato), carbonated drinks and fatty, rich foods,” Heather says.

SNOOZE SNAG YOU KEEP WAKING UP TO GO TO THE LOO

It feels like you’ve just nodded off, but your bladder’s screaming for relief again. This is because as your baby hogs all the space inside you, it presses against your bladder, leaving you less able to hold your usual amount of urine, but also triggering your bladder with the need to urinate, even if you don’t really need to. SLEEP SOLUTIONS “Drink to thirst in the day, avoid sweet drinks as much as possible, and preferably drink water. Also limit fluid intake in the hours before bedtime,” says Heather. Whatever you do, once you’re up don’t check your phone for messages or log onto Facebook. The light screens emit is super stimulating and you are likely to struggle to fall asleep again.

SNOOZE SNAG YOU LIE AWAKE WORRYING

Insomnia due to pre-birth anxiety hits many moms-to-be hard. “In the last trimester, as we prepare for the birth of our baby, dreams become vivid, and 75 percent of women experience insomnia,” says Heather. SLEEP SOLUTIONS It’s helpful to have a bedtime routine, brush your teeth and get ready for bed a good hour before you plan to go to sleep, as we often delay going to bed on time because we are too tired to prepare to get there. “Helpful tools for falling asleep are cuddles, hugs, sex, massage, calming scents, soft lighting before bedtime and you can do your own foot massage or head massage while lying in bed if your partner isn’t up to it!” says Heather. Forget counting sheep; try this breathing technique to help you chill out… Breathe in deeply, for four slow counts, feeling your belly rise, then eight slow counts to breathe out. This slow, deep rhythm is hugely relaxing, and is effective in getting you back to sleep, explains Heather.

BRUSH YOUR TEETH AND GET READY FOR BED A GOOD HOUR BEFORE YOU PLAN TO GO TO SLEEP