Getting Good Sleep During Pregnancy

still pregnant. From heartburn to leg cramps, assorted aches to multiplying pains, midnight bathroom runs, a hopped up metabolism, and a watermelon of a belly, it's not surprising you're having trouble settling down for a good night's sleep, or any night's sleep. It might be good preparation for the sleepless nights to will encounter as a new parent. But I'm here to say you don't have to take pregnancy insomnia

lying down or even propped up. Today, we're breaking down the most common barriers that stand between you and the disease you need, so you can put those pregnancy sleep problems to bed once and for all. I'm here with Emma, and Emma, I remember that you had quite a few sleep problems when you were pregnant with both boys, I didn't have any that I can remember, but you you had plenty. Yeah. I had these weird issues where I couldn't sleep in a bed. I could only sleep in

a recliner or the couch. On my second pregnancy, I literally slept on the couch the whole entire time, and then with my first one, I slept on the couch or in a pregnancy recliner chair, the glider, the glider. Yeah, I had a lot of issues. So how did you finally get some sleep? Or did you? I mean, honestly, I'm tim Benadryl. My doctor said it was okay, So

I took Bena drill. That was really helpful, and also just giving into the fact that, look, I'm not going to stay in the battle night like tossing and turning. When if I can get some shut I on the couch, just do it. And it kind of sucks though, because this was going to be the last time I was gonna be able to like have my husband to myself, so it would have been nice in retrospect to have

spent that time with him. But look, a girl's got to sleep, so yeah, girl's gotta sleep, and you know the other thing, when you're pregnant, he's always going to be freezing cold because you're always so hot that you're turning on the A C. And he's got to take one for the team. And yeah, he's got to take one for the team. I'm always a little hot, though I'm running hot all the time, so we argue about that anyway, Actually I do too. Okay, mom, let's get

real about pregnancy sleep. He feels so exhausted when you're pregnant, yet you can't sleep. How ironic. What is going on inside our bodies that make sleeping sometimes seem impossible. Well, there are really too many things to count, but they're all related to baking your baby bun. And since we're there,

let's start with the oven temperature, right. Your internal thermost is always set to overheated when you're pregnant, so even when the heat's off, you're still heating for two And then there's the pregnancy hormones that increase the amount of RAM, which is rapid eye movement sleep that you have. And that's the dream sleep, and that's the sleep that's most

easily interrupted by those endless runs to the bathroom. Another pregnancy perk and by all those other pregnancy symptoms that can keep you up all night, like congestion and that nagging post nasal drip cough and heartburn and hip pains and leg cramps and itchy skin. Oh, and that racing mind that you have trouble switching off. And wait, did I mention trying to get comfortable? Yes, I had that post nasal drip. It was awful with a reflex too, when you're a little bit nauseous and then you have

that gross junks slipping down your throat. Not a good time. Yeah, that's very, very common when you're pregnant as a postnais little drip cough. So you say bedtime routine is not just for babies, Explain what you mean, Well, I say that bedtime routines are for everybody. The relaxing repetition of the same soothing activities in the same order at the same time every single night can help your body in your mind apply the breaks gradually instead of trying to

slam on the brakes. So trying to go straight from a hundred to zero. It doesn't work for babies. It definitely doesn't work for toddlers, and it definitely doesn't work for mommies. So take at least an hour before bed to unwind and make your routine boringly predictable, just like you would with a baby or a toddler. A warm bath, soothing music, a light bedtime snack, maybe a BackRub, and if you're in the own, the ultimate nightcap sex or

solo sex, either one whatever relaxes you. You know, it's actually a really good dress rehearsal for when you have the baby. And I'm not mad at the sex part. Who could be? Please don't tell me we're not supposed to do screen time before bed. Don't tell me this, mom. Well, I think I've already told you like a thousand times.

But yeah, for a better night's sleep, you've got a ween off the screen, your phone, your iPad at least an hour before you turn in, because the light from the screen does mess with your sleep by suppressing your levels of melotonin, which is the hormone that regulates your internal clock, which is you know, a k your circadian rhythms. And it's really a double whammy because screen time at that time not only keeps you from falling asleep, but it can keep you from staying asleep. During the night.

Same thing with toddlers, just in case you're wondering. And I know that I am guilty of not falling this particular rule because I'm always, you know, on Instagram with my mom buddies. But then again, I'm not pregnant, and when I was pregnant, there were no electronic devices. I'm pretty sure there was electricity even back then, but there were no electronic devices, and maybe that's why I slept

so well. Of course there was electricity, but there are apps that you can get and you can go app happy. When it comes to meditation, white noise apps, a calm app, maybe we'll call it a calm mom app. Whatever gets the job done. You know, that's literally what I do. I use a white noise machine on my phone and my headphones, and it not only calms me, but it helps me sleep. And I'm not pregnant right now, so I don't know how you sleep with headphones on, though

I can't sleep without them. It's like dogs in the thunder, It's like my thunder Buddy blanket basics. All those for pregnant women. Okay, speaking of melotonin, are there other natural remedies that can help with pregnancy insomnia. It's better to produce your own melotonin than it is to pop it during pregnancy because most natural remedies haven't been studied for safety during pregnancy, and that includes melotone, and so don't try that at home or other home remedies at home,

at least not without your doctor's or midwife's okay. And you can also ask your doctor midwife about taking a magnesium supplement or using a magnesium spray before bed. Magnesium is a natural muscle relaxant that can ease leg cramps and bonus points, and I hope you're paying attention it can also ease constipation. Plus because it's a muscle relax

and it might help with sleep. And something else that's been around for generations warm milk, and your mom doesn't have to be there to give it to you, but warm milk can actually induce sleepiness. And a light snack to go with it, like a banana or some almonds. Cheese and crackers are another great option that's going to keep your blood sugar on an even keel during the night and help you catch those e'se. I'm down for anything that's going to help with constipation on the constipation queen.

So I've heard, yeah, what about lavender? Although lavender makes me a little gaggy, I personally lavender would keep me up because I don't like the smell of it, but it may help you smell your way to sleep. It's known for sleep inducing properties. But if you're going to try lavender, use a lotion before bed, or you know, stick a little sachet into your pillowcase. But don't use straight up essential oils when you're pregnant. Any of them you just stay away from because they're super strong and

can make you queasy. Yeah, depending on your queasy level. Okay, so what should we take and not take to help pregnant moms sleep better? Okay, so you saw this coming, but you gotta ask your doctor or midwife if you can't count how many sheep you've counted and you still can't catch your disease. There are some sleep aids that are considered safe over the counter. Unisalm is what's often used for morning sickness in combination with B six and it's considered safe, so it's a safe go to for sleep,

though you might be drowsy in the morning. Just make sure there are no other added ingredients that might not be pregnancy safe, like pain relievers. You always got to read the labels on over the counter medications because it might say sleep aid, but then it's got other medications added to it, like advil or something like that. And there are prescription medications that are considered safer occasional use, but of course you guess it. You gotta check with

your obie or your midwife before you pop them. Even if you have a prescription lying around from a different time, always make sure it's safe to take first. Yeah, I was on team Benadrul, but my doctor said it was okay, and Benadrul's is considered okay. You know, of course, only use it when you absolutely need to use it, and check with your doctor. You're always telling me not to drink coffee before bed. Of course I don't listen. Of course you don't listen. What else is new, But I'm

gonna say it again. Catheine stays in your system for east eight hours, and that can keep you buzz when you're trying to unwine. You've got to either switch to decaf in the afternoon or just drink your morning Joe and not your afternoon Joe and even things like dark chocolate or energy drinks. Have them early in the day if you're going to have them. I had to pee all night when I was pregnant. Well, join the pregnancy club, and actually that symptom was a keeper for me, Like

I still have to be all night. But it's actually not a bad idea to limit your fluids before you turn in for the night. Um not to say that you should not drink if you're thirsty, but you don't want to guzzle a thirty two ounces water bottle before you get into bed, because that's just asking for trouble. And coffee is a diuretic, so that's another good reason

to skip coffee before bed. I had to pee obviously a lot during my pregnancy, but I had so much blood flow in my vagina it made it hard to sleep. In the first trimester, I felt like I was like a fourteen year old boy, but I also felt like I had to pee, but it was like blood flow, so I didn't have to pee, but my vagina made me feel like I had to pee. Is that normal? First of all, you could have just had some sex

in my sick and pregnancy. I did, but not that would have taken care of it, but it doesn't take care of it. That's the thing. It's just never ending. It's like a freaking vicious cycle. No, that's true. Sometimes it is that full feeling that you just can't relieve no matter what you do. But it's always worth a shot. I'll take one of for the team. I'll have sex. What about positions in bed, No, mom relacks, not that kind, but the kind that can help us sleep better with

our big bumps. Well, anything goes in the first four months position wise, whether you're talking about sex or you're talking about sleep. It's after four months when back sleeping puts the weight of your growing baby and your uterus flat on your major arteries and belly sleeping becomes about as comfortable as sleeping on a melon or basketball. So it's smarter to pick a side either side, although the left side is considered optimum for circulation. Propping yourself on

your side with pillows and body pillows. They have pregnancy pillows. Any pillow really will help you feel more comfortable, relatively comfortable, and also help keep you propped on your side. And it's gonna take them getting used to. If you're a confirmed back sleeper or belly sleeper. But I was lucky because I'm a lifelong side sleeper and actually my left side, so it never bothered me to have to sleep on

my side. Same say yay yeay, amma. You had some favorite sleep accessories right that you couldn't live without yet, So it was nice to have the body pregnancy pillow because when I was sleeping on the couch, I kind of felt like I had my man with me. I could put my leg up on it. It felt really good. And didn't you also use a fan? You always use a fan. Oh, I need a fan to sleep. I need some cold air blowing in my face. My husband

loves it. Yeah, and it helps with circulation anyway, because you get kind of stuffy when you're pregnant, so that helps a lot. Right, I was always stuffy, and I always had bloody noses. That is another episode entirely, but yes, super common, super common. Okay, So I sometimes wake up on my back in middle of night. Should I be worried? Should I call my doctor? Should I be having a meltdown? No?

But I actually get asked this constantly. I can't ever do a Q and A without somebody asking me this, and I hear this a lot also from dad's because dads tend to get panicked when they find their partner in the middle of the night on her back or on her belly. So no harm done, Absolutely, no harm done. Just flip back to your side and pick up where you left off. Because you can't control your sleep position when you're sleeping, it's just not possible, So don't stress it.

How can you help your heartburn? I know you didn't have it, but I did a few things. Remember all the pillows that you were using to stay propped up on your side, You've got to add some more and you've got to prop yourself up to so on your side, but also up because being in a more upright position uses gravity to keep those gas strict juices where they belong, which is in your stomach, so that they don't back up and cause that yucky reflux that can keep you

up at night. And it also being propped up can help with that congestion that pregnant women are prone to and snoring. Pregnant women tend to snore somewhat. But by the way, if you're snoring a lot, if your partner comments on it every morning, like you were snoring like a truck driver. Then you should check with your doctor because it might need monitoring. But if you're feeling the burned big time, definitely eat dinner at least a few

hours before you turn in for the night. And when you're adding that light bedtime snack, which is absolutely a must, switch the warm milk to cold almond milk because that's super soothing for heartburn. And what about hip pain? Oh, yes, the joys keep coming. Don't say, here's where the propping and pillows come up again. And you should always lie on the hip that doesn't hurt as much, even if it's your right side, and always try wearing a bump support that can take some of the pressure off your

hips and your back. Okay, so what can women do to prevent light cramps and restless leg syndrome? I mean, this is something I can relate to because I had horrible rls not only in my legs but in my arms, by my elbows. It was horrible. It was like this feeling you can't escape and it's actually probably one of my least favorite parts of being pregnant. Wow, that's saying a lot. So you know, leg cramps can definitely cramp your sleeping style. The best way to relieve a light cramp.

I don't know if you've got leg cramps, but lots and lots of moms at them and when they hit, instead of pointing your toes down, you should flex your toes up point towards your nose. You can do that before you turn in for the night to try to prevent the light cramps. So you can also do it if a light cramp hits in the middle of the night. Standing on a cold surface if you have one handy

can also relieve a light cramp. And taking that magnesium supplement that we talked about before bed can help, as well as that warm milk and skip carbonated drinks before bed because they contain a lot of phosphorus which can make light cramps more common and now restless leg syndrome is a little trickier. It's less common, but some moms have it, you know, all the time, not just when

they're pregnant. But there are medications that you can't take ordinarily, that you can't take during pregnancy, of course, and it's that creepy crawley feeling. It's on your legs, your arms, you had it even on your elbows. You can try keeping an eye on your diet to see if you can figure out any triggers in your diet. For some moms it's carbs, maybe it's caffeine. And you can also try all the leg cramp tricks just to see if any of them work. Is pregnancy insomnia really Nature's way

of prepping you for sleep deprived months ahead? We knew this a long time ago, but mother Nature has a pretty twisted sense of humor and something. But whether it's her intention to prepare you for your new parent days or something that she just didn't fully think out, it's definitely true. So but the time delivery comes, you will have forgotten what it was like to sleep eight hours in a row, uninterrupted or as you'll call it in a few months when you start calling me for baby

sleep training advice, sleep through the night or STN. See, everything's got an acronym when you're pregnant or you're a parent. So are you ever going to recover that sounds sleep skill? Maybe? Maybe not. There's always more irony, and here it is. Some moms actually find that they lose the ability to sleep soundly, and even when their baby starts sleeping like a dream, and it will happen one day the moms are light sleepers for life. I know that definitely happened

to me. I'm still a light sleeper. And even more irony if you fast forward, because that baby that you couldn't get to sleep, couldn't get to bed one day, will become a teenager who you can't drag out of bed when it's time for school in the morning. Guilty. So, Emma, do you have any suggestions advice for exhausted pregnant women. It's tough because I always tell my friends and my friends online. I always say sleep while you can, but

it's a double edged sword because you can't right. Honestly, it is actually really good practice for like never sleeping again. But if you can get a few season before the baby, do it anyway you can safely. You know. One thing I think is super important is getting an exercise during the day, whether it's just a walk before dinner or something like that. Getting that exercise can help you sleep a lot better. It can give you energy during the

day and help you sleep better at night. But the one thing you don't want to do is exercise too close to bedtime, because that can wire you. And maybe the most important thing of all is not stressing about not sleeping, right, Remember I mean you said that you just didn't toss in turn about it. You got out of bed and you slept on the damn recliner. Sometimes that's what it takes. I actually, when you were talking about counting sheep, I remember trying that. I try to

count sheep. That's how desperate I was. And once you start obsessing about it and you start going into that downward spiral of like, oh my gosh, I'm gonna be up at five am and oh my gosh, my gosh, then you're just never going to sleep. Don't sweat it. You've got plenty of other reasons to sweat. Like you're hopped up to the tabolism exactly. Don't let's sleep get you down. No, who baby belof, my baby belof. I need you, Oh how I need you. Thanks for listening.

Remember I'm always here for you. What to Expect is always here for you. We're all in this together. For more on what you heard on today's episode, visit what to Expect dot com slash podcast. You can also check out what to Expect when you're expecting, What to Expect the first Year and the What to Expect app, and we want to hear from you. Connect with us on

our community message board or on our social media. You can find me at Heidie Murkoff and Emma at Emma Being w t E and of course at What to Expect. Baby Love is performed by Riley Peterer. What to Expect is a production of I Heart Radio. From more shows from I heart Radio check out the I heart Radio app, Apple Podcasts, or wherever you listen to your favorite shows. In my arms right, don't you stay? Nija Knija, Baby Baby,