Pregnancy, bump & baby - Sleepyhead

Osteopathy & Sleep in Pregnancy

Getting good, quality sleep in pregnancy is so important yet for many pregnant women it is no easy task. There are a wide varity of reasons sleeping in pregnancy can be difficult. Around 75% of pregnany women struggle with sleep at some stage during pregnancy and this further increases to 98% in the third trimester. But it is not all doom and gloom, some simple changes can make the world of difference.

Common causes of sleep disruption in pregnancy

• Reflux/heartburn

One of the most common struggles in pregnancy is reflux/heartburn. This occurs due to the physical compression of the stomach from the growing baby and the hormone effects of Estrogen and Progesterone of the sphincter/valve at the top of the stomach keeping the stomach acid in the stomach. These two factors allow stomach acid to go back up the esophagus/throat, creating a burning sensation in your throat. This can be particularly frustrating at night time, when trying to sleep.

• Insomnia

Pregnant women can often complain of poor quality sleep which might include; falling asleep, staying asleep or waking early unable to go back to sleep. This can become very stressful and frustrating as often it doesn’t matter how tired you are, your body won’t allow you to sleep. Up to 80% of pregnant women can struggle with insomnia, especially in the third trimester.

• Restless leg syndrome (RLS)

This is when you have a constant urge to move your legs due to uncomfortable sensations in your legs. Restless leg syndrome is typically worse during periods of rest, especially at night and for some women can be debilitating at night when trying to sleep. There is some research studies linking low iron, folate and/or low vitamin D levels with RLS. Ask your health practitioner if a blood test and supplement may be helpful. Another hypothesis is linking RLS with hormones changes, especially in the third trimester. Luckily RLS resolves on its own after birth.

• Overactive Bladder (OB)

How annoying it is to wake frequently just to pee a tiny few drops, only to be woken again not long later to pee again? Frequent urination in pregnancy is very common due to a variety of reasons including; bladder compression by the uterus and hormonal changes in pregnancy.

• Pregnancy aches and pains

As a pregnancy Osteopath, I commonly treat pregnant women at all stages of pregnancy with various aches and pains. Often these aches and pains are worse in the evening and can disrupt sleep. The most common aches and pains include; hip pain, lower back pain, pelvic pain, rib pain, reflux, restless legs syndrome and general back pain. Osteopathic treatment is aimed at reducing pain, improving joint mobility, improving blood flow and lymphatic drainage and making pregnancy more enjoyable. We use hands-on, physical therapy techniques, treating the whole body to help the pregnant women adapt to pregnancy. Tailored advice with at home tips and tricks make the world of difference so having a good nights sleep can be prioritised again.

Tips and tricks to try

• Evening walks

Late afternoon and/or after dinner, try going for a 20minute gentle walk. This is especially helpful for restless legs syndrome. If you have a job requiring you to sit at a computer try going for a 10minue walk at lunch time. Walking has so many health benefits but in pregnancy is it important to gently keep our bodies moving, improving muscle strength, blood flow, cardiovascular health and so on.

• Sleeping posture

Side sleeping is recommended in pregnancy and I recommend you start this early into pregnancy to build this as a natural habit. Try using pillows to support areas of the body that are sore including; a pillow between your knee’s, a pillow wedged behind your lower back and lying on top of a pillow length ways under your belly and hip for rib and hip pain. If you suffer from reflux, try sleeping on your side but propped up to a 45degree angle with pillows so gravity can help keep the stomach acid down.

• Journal

Late afternoon or early evening try writing in a journal, getting out all your thoughts and lists of things to do. By doing this a few hours before bed it can help with insomnia and lying awake fretting about everything you need to do before the baby arrives.

• Early dinner

With a reflux, eat small meals throughout the day and eat dinner early (2-3hours before bed) to help prevent reflux after meals and when trying to sleep at night. Also take note of any foods that make your reflux worse and try eliminating them. Ask your health practitioner about medication that can help relieve your symptoms.

• Sleep hygiene

Whilst often overlooked and scrolling social media in bed is very common it can actually be detrimental to your sleep quality. During the 2-3hours before bed try; dim lights, avoid screens, gentle stretching, light evening walk and reduce fluid intake.

Sarah Boughtwood

Pregnancy and Postpartum Osteopath

@sarahboughtwoodosteopath

www.sarahboughtwoodosteopath.co.nz