Difficulty sleeping
It’s common for many women in late pregnancy to experience poor quality sleep. Sleep is lighter and often more interrupted at this stage. This can be for a number of reasons such as restless legs, feeling anxious, increased frequency of urination, reflux, anxiety and the musculoskeletal discomfort that often occurs later in pregnancy. Thankfully a lack of sleep poses no risk to your baby.
Addressing difficulty sleeping involves first treating any apparent underlying cause. Having done this start with the basics such optimising your sleep environment and avoiding stimulants like tea, coffee or other caffeinated drinks in the afternoon. Improving your sleeping position with support pillows (between the legs, behind your back and under your bump) can also help.
Gentle exercise, antenatal pilates and yoga are often beneficial for sleep quality.
Occasionally medication may be required and sedating anti-histamines such as Doxylamine (Restavit®) can be used safely for short periods.
Sleeping position
From the 28th week of your pregnancy it is best if you can sleep lying over on either your left or your right side. This is because the weight of baby and the womb when flat can compress the large blood vessels at the back of the abdomen effecting the return of blood to your heart. This results in less overall blood flow to the womb and reduced oxygen delivery to your baby. Accordingly, research has shown that the risk of stillbirth may increase slightly in later pregnancy in women that regularly go to sleep lying flat.
Lying on your side also improves your breathing and keeps up adequate oxygen intake.
There is no need to worry if you wake up on your back as the relevant research looked at the way you fall asleep which is usually your most common sleeping position. If this occurs just roll over on to your side as you go back to sleep.
Sleeping on your side can be difficult if you’re not used to it but there are specific aids and wide range of maternity pillows available designed to help you stay comfortable.
