Sleep Tips with a Baby Bump

Getting comfy in bed when you’re rocking a baby belly is no easy task! And extra frustrating when you’re exhausted from the hormonal and physical shifts going on in your body and you just need some rest.

Your favorite sleeping position may not be available to you anymore with your baby belly getting in the way of sleeping on your stomach or feeling nauseous or uncomfortable lying on your back.

You might notice your babe being more active when you lie down at the end of the day or may be up a few times a night needing to go to the washroom. And it can be difficult to slow down your brain if you’re feeling overwhelmed or anxious.

So what can you do? Let’s take a look at a few ways to create a bedtime routine that might help you feel more relaxed and at ease before hitting the hay. These ideas may seem simple but your sleep hygiene can be a total game changer both physically and emotionally.

  1. Limit screen time at least 30 minutes before bed

  2. Do some calming and grounding restorative yoga poses or stretches to slow down your body and mind.

  3. Try going to bed at the same time each night

If aches and pains and the inability to get comfy are causing a lack of sleep, try these 3 tips to ease common discomforts to help you get more sleep:

  1. If your mind is racing or fixating on something when you’re trying to go to sleep or when you wake up in the middle of the night, try a guided meditation or focus on your breathing and actively relaxing your body into the bed

  2. If sore hips are keeping you up, place a rolled up towel under your waist to take some of the pressure of your hips

  3. If your lower back is causing you grief, place a rolled up blanket or pillows under your knees to relieve pressure on your back. Or place a pillow between your knees if you’re a side sleeper.

It’s a good idea to talk to your care provider if you’re having trouble sleeping or seek out the help of a naturopathic doctor, chirporactor or pelvic health physiotherapist to address specific issues.

Here’s to some sweet dreams and a good night of sleep!

 

Download a Guided Pelvic Floor Meditation

Let go of both physical and emotional tension and promote a sense of calm with this 10 minute guided relaxation.

YES PLEASE!
 
Laura Wood