Pregnancy is a time in a woman’s life when sleep can be decidedly disordered! At the beginning of your pregnancy tiredness can be overwhelming. If you can find time to sleep during the day, do so. Later on it can be much harder to get the sleep you need.
Useful tips
- Later in pregnancy, sleep on your left side to allow for the best blood flow to the baby and your uterus and kidneys.
- Avoid lying flat on your back for a long period of time.
- Drink lots of fluids during the day, but cut down before going to bed.
- Don’t eat large amounts of spicy, acidic (such as tomato products), or fried foods. If heartburn is a problem, sleep with your head elevated.
- Exercise regularly to improve your circulation, and reduce leg cramps.
- Use pillows to support your body.
- Naps may help.
- Practice relaxation and breathing techniques. A warm bath or shower before bed can help.
- Talk to your GP if you develop medical problems or sleeping remains elusive.
Source: (The US National Sleep Foundation)
After your baby is born
- Your sleep will be frequently interrupted.
- Try to sleep when your baby sleeps – the dishes can wait!
- And if you can share the baby’s care, especially during the night, do so to keep yourself physically and mentally on top of things.
Sleep times by age
| Age | Hours needed per night |
|---|---|
| 0-2 months | 10.5-18.5 |
| 2-12 months | 14-15 |
| 12-18 months | 13-15 |
| 3-5 years | 11-13 |
| 5-12 years | 9-11 |
| Adolescents | 8.5-9.5 |
| Adults | 7-9 |