Sleep patterns vary during pregnancy
Sleep is not a waste of time. In fact, it's an essential activity that helps maintain a good mood, focus, breathing and muscle function, and prevents fatigue, tension, and minor annoyances. Sleep has a restorative effect, optimizing various bodily functions. During pregnancy, ensuring the quality of sleep each stage is even more important than before, as it constantly changes.
First trimester: A sudden surge in progesterone (a natural calming hormone) can make you feel incredibly sleepy throughout the day. This is perfectly normal. Ideally, don't resist it… You can schedule 10-20 minute naps while working, depending on your schedule: the energy gained will be equivalent to 10-15 times that of a nap.
Second Pregnancy: As the anxiety and nausea of the first pregnancy subside, hormone levels stabilize, and sleep returns to normal. This is a great time to make the most of the daytime, but be sure not to interfere with restorative sleep at night. Everyone has their own sleep quota, which is generally about an hour less than your natural vacation sleep time.
Third trimester: The closer you get to your due date, the more easily your sleep will be disrupted. Besides the growing belly and increased fetal movement, other factors can cause you to wake up at night: itchy skin, nighttime cramps, back pain, etc. At this time, you must pay extra attention and do everything you can to stay in the best possible condition to prepare for delivery.
Ten tips for good sleep
Sleeping on your stomach is neither forbidden nor dangerous, but as pregnancy progresses, this position obviously becomes increasingly uncomfortable. To make breathing easier and optimize oxygen supply to the fetus, sleeping on your left side is recommended in the final months, and developing good habits can help ensure a good night's sleep.
1/ Respect your biological clock: Exposure to natural light during the day and darkness at night is the foundation of your sleep-wake cycle. Otherwise, the secretion of melatonin, the hormone that puts the body into a sleep state, will be disrupted. Remove screens that flicker when in standby mode from the room!
2/ Stay active during the day: To get deep, restorative sleep, you must stay active during the day. Use your mind and body (reading, cultivating creative hobbies; spending half an hour each day walking, swimming, or practicing yoga), and remember to slow down and stop at appropriate times: at least three hours before bedtime.
3/ Dinner should be light... but not too light: Oily meals can raise body temperature and disrupt sleep, while overly light meals may wake you up hungry in the middle of the night. Ideal combination: vegetables, protein (eggs, ham, fish, etc.), complex carbohydrates (rice, bread, grains), dairy products, and fruit, eaten two to three hours before bedtime.
4/ Avoid alcohol and nicotine: These two bad habits can also interfere with sleep. Alcohol can disrupt sleep quality, and nicotine, like caffeine, is a stimulant that can cause you to wake up frequently.
5/ Choose the right bed: A bed that is too firm will put excessive pressure on your shoulders and hips, while a bed that is too soft will not support your neck, mid-back, and spine. You can elevate the foot of the bed to improve venous return and use a nursing pillow between your thighs and beside your abdomen to reduce tension and make side-lying more comfortable.
6/ Relax your skin: A warm shower (no more than 37°C) is the best way to relax and prepare for sleep in the evening. After showering, cooling treatments for tired legs and anti-stretch mark products are even more effective, and moisturizing and soothing care will ensure that sensitive skin stays tight or itchy all night.
7/ Establish a bedtime routine: Once you experience signs such as yawning or stinging eyes, begin a suitable routine to help you fall asleep. Drink a cup of herbal tea or milk, ventilate the room, and turn the heating down to 18°C to lower your body temperature.
8/ Deep Breathing: Practice diaphragmatic breathing and visualization to help you fall asleep quickly. Lie down with your eyes closed, take about ten deep, slow breaths, and completely relax all your muscles. Then imagine a peaceful place.
9/ Consistent Sleep: Waking up at the same time every day, including weekends and holidays, helps synchronize sleep and wakefulness. However, if you are very tired, you may want to take a nap or catch up on sleep.
Assistance in complementary medicine
If insomnia or frequent awakenings occur repeatedly, please do not hesitate to consult a doctor. The doctor will provide the most suitable solution based on your situation. Do not self-medicate, as this may cause side effects! However, there are many complementary medical options available:
Behavioral therapy: Learn how and when to go to bed to avoid worsening insomnia.
Herbal therapy: Some plants can promote sleep, so herbal teas are a good choice, especially chamomile and verbena.
Homeopathy: While many Western medications are prohibited during pregnancy, homeopathy is not and can be very helpful depending on your personality and type of insomnia.
Acupuncture: According to traditional Chinese medicine theory, insomnia stems from poor energy (qi) circulation, which can be restored by stimulating different acupoints on the body.
Relaxation: Yoga, meditation, and stress-relief therapies can help you find the peace you need to fall asleep.
