pregnant woman in a warm milk bath

Sleep + Pregnancy

Sleep & Pregnancy

Managing sleeplessness and reclaiming a good night’s sleep.

As exciting as this time is for surrogates, pregnancy can also be a time of major sleep disturbance. It may not just be insomnia affecting you, but also poor quality sleep and fatigue throughout your day. Sleeping well throughout pregnancy can be challenging, so here are our top tips for a good night’s sleep.

  • Take all surrogacy medications at least an hour before bed. Any side effects or heightened anxiety from them will be long over. (You will be on medications until week twelve.)
  • Setting a bedtime for yourself and sticking to it whenever possible.
  • Keep your bedroom cool. A lower temperature in your bedroom can boost the production of melatonin while you sleep. Melatonin is not only a sleep hormone but it’s also a powerful antioxidant.
  • Take a warm bath before bed. (Remember, not too hot while pregnant.) Our bodies are programmed to fall asleep when our temperature drops, so the cooling that follows when we get out of the bath can signal our body to sleep.
  • Keep your bedroom free of technology. If you wake up through the night, you won’t be tempted to check Facebook or Instagram. We’ve all gone down that rabbit hole too often.
  • Pay attention to what you are eating and drinking. Plan to finish your last (high protein) snack an hour before you lay down to sleep. This will give you a better chance at an indigestion-free night.
  • Get some fresh air every day. Even if it’s simply opening up the windows and blinds to let in light and fresh air. If you are up for it, a brisk afternoon walk or yoga class can also be a great way to stretch your body.
  • Eat a banana. If you are struggling with Restless Leg Syndrome (RLS) which is common during pregnancy, almost every surrogate we asked suggested eating a banana or taking a magnesium supplement. It will really make all the difference.
  • Nasal strips and earplugs if snoring is keeping you awake. ‘These are lifesavers!’ says Jenn, one of our surrogates who is 29 weeks and ‘snoring like a trucker’ she says.
  • Find a pregnancy support pillow and get comfy!  There are many to choose from and it may be the difference between so-so sleep and a great rest. They are for sale everywhere!

I hope that you find some helpful tips here and are able to finally get some much-needed quality rest!