How to Improve Sleep During Pregnancy: A Chiropractor’s Guide

Like most of our expecting patients, you're probably having trouble finding sleep during pregnancy. Research shows that sleep difficulties affect up to 80% of pregnant women. ¹National Library of Medicine (US) At Rasura Chiropractic Centres, we understand that quality sleep makes a world of difference in your daily life and is essential for your baby's development.

With decades of experience supporting expectant mothers on the Sunshine Coast, our team has developed comprehensive strategies to help you get the restorative sleep you need during this special time. This guide covers our main tips and techniques. Let's "bump" on in!

Understanding Pregnancy Sleep Challenges

Your body undergoes remarkable changes during pregnancy that can significantly impact your sleep quality. The increasing levels of hormones, particularly progesterone, can cause daytime fatigue while paradoxically making it harder to stay asleep at night. Oh the joy!

As your pregnancy progresses, you may experience the following sleep-disrupting symptoms:

• Physical discomfort from your growing bump
• Increased pressure on your bladder leading to frequent night-time trips to the bathroom
• Back pain and hip discomfort
• Heartburn and acid reflux
• Leg cramps and restless legs
• Shortness of breath, especially in the third trimester

While these symptoms are completely normal, understanding them helps you take the first step toward better sleep.

The Importance of Side Sleeping During Pregnancy

From a chiropractic perspective, maintaining proper spinal alignment during sleep becomes increasingly crucial as your pregnancy progresses. Sleeping on your side is recommended throughout pregnancy, and becomes especially important after 28 weeks, both for your comfort and for optimal blood flow to your baby.

When sleeping on your side:

• Your spine maintains a more neutral position, reducing strain on your lower back
• Blood flow to your uterus improves, particularly when lying on your left side
• Pressure on major blood vessels is minimised, ensuring optimal circulation

Many of our patients initially worry about accidentally rolling onto their backs during sleep. We reassure them that this is a common concern, and their bodies will naturally adjust position during sleep. However, starting in a side-lying position and using appropriate support can significantly improve your chances of maintaining this beneficial posture throughout the night.

Creating Your Optimal Sleep Environment

Good sleep hygiene starts with your environment. Based on our experience with pregnant patients, we recommend:

Temperature Control

• Keep your bedroom between 18-20°C
• Use layers of bedding that can be easily adjusted
• Use breathable, natural fabrics for your sleepwear and bedding
• Consider using a fan for air circulation

Support Systems

• Invest in a supportive mattress or consider a quality mattress topper
• Use multiple pillows strategically placed:
  • Between your knees to maintain hip alignment
  • Under your baby bump for support
  • Behind your back to prevent rolling
  • Under your head at a height that keeps your neck neutral

For your convenience, consider using a specialised pregnancy pillow that provides full-body support in one unit. Many of our patients find this investment particularly valuable during the second and third trimesters.

Lifestyle Adjustments for Better Sleep

Small changes to your daily routine can significantly impact your sleep quality.

Exercise

• Engage in gentle, pregnancy-safe exercises earlier in the day
• Try prenatal yoga or swimming to maintain flexibility
• Take short walks to promote circulation and reduce leg cramps
• Avoid vigorous exercise within three hours of bedtime

Nutrition and Hydration

• Eat smaller, more frequent meals to prevent heartburn
• Stay well-hydrated during the day but reduce fluid intake in the evening
• Avoid caffeine after midday
• Consider magnesium-rich foods to help with muscle relaxation

Stress Management

• Practice deep breathing exercises
• Use gentle stretching techniques learned from your chiropractor
• Try meditation or guided relaxation specifically designed for pregnancy

Establishing a Pregnancy Sleep Routine

Creating a consistent bedtime routine signals to your body that it's time to rest:

1. Set a regular bedtime, wake time and nap time
2. Begin winding down 1-2 hours before bed
3. Perform gentle stretches to release tension
4. Practice relaxation techniques
5. Use dim lighting to promote natural melatonin production
6. Consider a warm shower or bath (ensuring the water isn't too hot)

When to Seek Professional Help

Although some sleep difficulties during pregnancy are normal, certain symptoms require medical attention. Contact your healthcare provider if you experience:

• Persistent insomnia
• Breathing pauses during sleep (sleep apnoea), as this may increase risk of stillbirth and requires immediate medical attention
• Severe restless leg syndrome
• Chronic back pain affecting sleep

At Rasura Chiropractic Centres, we specialise in pregnancy-related musculoskeletal issues that can affect sleep. Our experienced chiropractors can:

• Assess your spinal alignment
• Provide pregnancy specific exercises and stretches
• Offer personalised advice for optimal sleeping positions
• Recommend appropriate support tools and equipment to help you sleep better

Your Path to Quality Rest

Remember, every pregnancy is unique, and what works for one person may not work for another. Our team of experienced chiropractors understand the challenges you're facing and is committed to helping you find the most effective solutions for your specific situation.

If you're struggling with sleep during pregnancy, we encourage you to book a consultation at one of our Sunshine Coast clinics. We’ll work with you to develop a personalised plan that addresses your specific needs and concerns. Contact us today to take the first step toward better sleep and enhanced wellbeing for both you and your baby.