Being pregnant is like riding an emotional rollercoaster, dealing with cravings, emotional outbursts, and, of course, struggling to get a good night's sleep, which can leave you anything but rested for the day ahead. Pregnancy insomnia is a genuine challenge as your body experiences substantial physical and hormonal shifts.
Here are our top four hacks to get pregnancy sleep back on track:
1. KEEP IT CHILL
Research shows that cooler temperatures can promote deeper and more restorative sleep. When your body is exposed to a cooler environment, it naturally signals your brain to initiate sleep processes. As a result, you're more likely to experience uninterrupted sleep cycles. The body's production of melatonin, the sleep-inducing hormone, is influenced by light and temperature, so a cool, dark room signals to your body that it's time to prepare for sleep.
But how chill are we talking? Recommendations are between 15-20 degrees celsius for the optimal environment.
Other ways to help cool down during the Summer months:
+ Closing the blinds to reduce heat build-up during the day
+ Moving downstairs during the Summer
+ Opening the windows to promote ventilation
+ Avoid Polyester and opt for organic cotton if possible
+ Taking a warm bath an hour or two before bedtime to encourage a natural cool-down effect.
2. MASSAGE WITH MAGNESIUM
You may already be familiar with the sleep benefits of Magnesium, but when combined with massage, it can become a powerful solution for alleviating sore muscles, hip pain, carpel tunnel discomfort, and those disruptive midnight cramps.
At-home pregnancy massage during the second and third trimester can be a great way to help ease some of these issues, while also providing much-needed pre-bedtime relaxation. We recommend giving your muscles some relief with our expertly developed Magnesium Body Rub to help relax your muscles, reduce inflammation, increase blood flow, and support a better night’s sleep. Click here for our guide to at-home pregnancy massage.
3. INVEST IN A PREGNANCY PILLOW
One of the best investments during pregnancy is a pregnancy pillow, the MVP of a good night's sleep. These specially designed pillows provide support to your growing belly, relieve pressure on your lower back, and help align your hips. Experiment with different shapes and sizes to find the one that suits you best – whether it's a C-shaped, U-shaped, or wedge pillow.
Our top pick: The versatile pillow set from Sleepy Belly. No matter what position you need to get in to, this set will help get you comfy for a great night's sleep.
4. TIME YOUR FLUID INTAKE
Hydration is crucial during pregnancy, but consuming large amounts of fluids before bedtime may lead to frequent bathroom trips during the night. Keep sipping throughout the day and taper off as the evening rolls in. Nobody needs a bathroom sprint at 1 AM and 3 AM. This can help minimise disruptions to your sleep due to bathroom breaks.
There you have it, mama-to-be—some laid-back pregnancy sleep hacks to make those restless nights a tad dreamier. Remember, it's all part of the journey. Sweet dreams, Mamas. X