Sleep During Pregnancy

In early pregnancy, most women are so tired that they can fall asleep almost anywhere and in any position. Unfortunately, as your pregnancy progresses and you become bigger, finding a comfortable position at any time can be a challenge, especially when even lifting a cup of tea is a major effort.

However, finding the right position can help immensely. Hannah Hulme Hunter suggests ways which make you more comfortable in later pregnancy.

- Try to sleep on your side rather than your back - this is to prevent pressure on the large blood vessel that runs up your back returning blood to your heart which can cause dizziness and fainting.

- If you find it very uncomfortable to lie on your side, tuck a pillow under your back, to one side, so that your body is tilted.

- Alternatively, put a thin pillow - or small cushion, folded towel or rolled baby blanket - in the small of your back whilst lying in bed to give extra support to this area.

- If you'd rather lie over on one side, try placing a pillow in front of your legs and bending your top leg so that it is supported by this pillow.

- Alternatively, you could put a pillow between your legs to keep the legs slightly apart and so reduce strain on the joints of the pelvis.

- Put another small pillow under your bump, to reduce pressure on your abdominal muscles. If all else fails, there's nothing wrong with nodding off in a comfortable armchair.

There are also many maternity cushions and pillows that help make sleep during pregnancy more comfortable. The Doomoo buddy body cushion is available in the Babyworld shop (and provides full length support for your body during pregnancy as well as a feeding cushion after the birth). Also worth a look is the Super size maternity and nursing pillow.

Bump Turbulence
You've got your bladder under control, your body propped with pillows and you're ready to catch up on some much needed sleep when baby decides it's time to play. "Babies have a wake/sleep pattern, just as adults do," says Hannah. "The main difference is that babies in the womb sleep for much shorter periods of time; an hour or so at most, before waking up for a wriggle around." Unfortunately for many pregnant women, many babies seem to move more at bedtime.

This is often because their mothers have recently eaten, or perhaps because this is a time when their mothers are relaxed," Hannah explains. Unfortunately there is little you can do to stop baby moving but it might help to remember the following:

- Your baby's kicking is not a sign of discomfort; it is a sign that she is wide awake, happy and full of energy.

- Enjoy your baby's movements.

- This is a good time for you and your partner to talk to your baby.

The Busy Mind
Many women find that it takes time for them to adapt to the emotional upheaval brought about by pregnancy. You may have many worries, concerns and anxieties both in your everyday life and in your pregnancy and these can suddenly come crashing into your conscious mind just as you're trying to sleep. Hannah says, "Doubts, worries and feelings of excitement that are submerged during the busy-ness of daily life may find expression in dreams, or may keep you awake at night. This may be particularly so if you are waiting the results of antenatal tests, or have other specific causes for concern."

Sleep expert Mary O'Malley says, "Pregnancy brings up positive and negative feelings that you'll digest through your dreams.

"Dreams are also more likely to change in pregnancy because disturbances often disrupt REM sleep, the time when you are dreaming." Hannah also says that often the physical changes of pregnancy are to blame for nightmares.

"For example, indigestion or a full bladder can cause restlessness and discomfort without actually waking you up, resulting in vivid dreams." Try to relax and clear your mind by;

- Learn a simple relaxation technique and practise it frequently.
- Keep a "worry list" by writing down your thoughts and concerns then leave it to deal with in the morning.
- Try to get out and about at least once a day. Physical exercise has proven benefits in terms of relieving tension, clearing the mind, and promoting wellbeing.
- If your workplace had a rest room consider taking a catnap at lunchtime if you really need to catch up on sleep.
- Avoid looking at the clock and try not to get too stressed over your lack of sleep - it'll only make it worse.

Dr Jo Lee adds, "Try not to worry about your sleep pattern. If you can slow down in the daytime, this will make it easier for you to cope while your sleep is disturbed."