Sleep Sweet

SLEEP 

27.9% of pregnant women get less than 7 hours of sleep nightly. Yet it is recommended that adults receive >7 hours of sleep nightly to promote optimal health. Longitudinal studies show that sleep quality decreases from the 2nd to the 3rd trimester, and researchers have found that disrupted sleep and short sleep duration are associated with health complications throughout pregnancy and postpartum. Age, race/ethnicity, BMI, health status (sleep apnea), sleeping position, and pre-pregnancy smoking can all impact sleep duration, sleep timing, and continuity and can impact maternal and fetal health. Circadian rhythm coordinates your metabolism and energetics throughout the wake/sleep cycle.  It is set by both genetic and environmental factors. Maternal circadian rhythms are also important for early brain development of fetal circadian rhythm. Profound balance and healing happen during sleep in many of the organs associated with detoxification, cellular repair, and hormone balance. As your body changes and your hormones mediate that change, focus on improving your sleep hygiene in ways you can control. 

Here are a few tips to manage a good night’s sleep in pregnancy: 

CHOOSE YOUR TIME: Consistent sleep time every night can cue your body for sleep.  We recognize that many things that impact this, such as multiple young children. However, focus on a sleep time from 10-11P every night. 

AVOID STIMULANTS: Limit all caffeine intake to the first part of the day

FIND THE LIGHT: Melatonin is a hormone that is secreted from the pineal gland around 9 PM every night (it helps you sleep). Light is an important regulator of melatonin production. Allow natural sunlight to hit the back of your eye during the day to support sleep at night. 

REMOVE THE BLUELIGHT: Remove screen (tablets, phones, televisions, computers) exposure 1-hour before bedtime. Exposure to light during the body's biological night reduces melatonin production and release. 

EMPTY IT OUT: Stomach emptying slows down in pregnancy and eating too close to bedtime can impact sleep. Limit eating large meals to 3 hours before bedtime. Snacks are appropriate following your last meal of the day, as low blood sugar can also cause wakefulness. 

COOL IT DOWN: Basal body temperature changes are normal in pregnancy. Sleeping hot usually means not sleeping well. Cool down your room with AC, turn on a fan, or open a window to improve your rest. 

AROMATHERAPY: Readily available aromatherapy treatments appear to be an effective way to promote sleep and improve sleep quality