Ever since becoming pregnant I have struggled with sleeping. I can often wake up at 2am and not go back to sleep until 6am, or I’ll be awake at 4am and that is it I am awake for the rest of the day until bedtime. Prior to pregnancy I was a light sleeper, I would always get up to go the toilet around 1/2am since I was about 13 years old and then go back to sleep, then be awake around 7am ready to start the day. This has just always been my night routine and until pregnancy, this did me fine and now I miss it as 4-5 hours of sleep is a good nights sleep for me at the moment.
However I do have a handy list of tips and tricks that I’ve been using to help me either go back to sleep or to try keep me asleep so I thought I would share them with you.
Do not go on electronic devices for around half an hour before bed.
You will have heard this so many times, but honestly you mind will just be concentrating on Jack’s latest Instagram story or Buzzfeed’s latest quiz. You will not be relaxing your brain and letting it cool down ready to sleep. So when you finally close your eyes your brain will still be active. So put your phone/tablet on charge, leave your laptop downstairs and any other electronic devices out of the room.
Do not have a TV in your bedroom.
The temptation will be too real to watch to a bit of friends, a bit of gogglebox or a bit of Dexter (new series yaas!!) before bed and again your mind will be concentrating on that and not sleep. If you need to watch some TV watch it downstairs before bed and come back up. Also if you do wake up in the middle of the night and cannot get back to sleep, go downstairs and watch 15-30 minutes of TV whilst in a comfortable warm position and you may find yourself drifting off.
Do read a book/do a puzzle before bed/when you cannot sleep.
So you have put your phone down, but you’re not quite tired enough to go to bed. Reading is good to help the eyes and brain feel tired or if that doesn’t interest you try a puzzle book such as Sudoku, wordsearches or crosswords. This will help your eyes feel tired and you may find your eyes drift off midsection. When this happens try to lie down and try to sleep.
I say this now and when I think about my own bedroom, it’s not relaxing at all. So make your room/environment as relaxing as possible before bed. Maybe this is to you fresh bedding, lighting some candles, dimming the lights and closing the curtains. Other ways that might or might not work for you could be having a tidy room, having some calming music on as you go to sleep, having a warm (no caffeine) beverage as you find your way to sleepiness.
The one thing that makes me most relaxed and sleepy, is the noise of an electric fan. I do not know why and it drives Andy crazy that we have a fan in our bedroom during March, but to be fair it is either that or he sleeps on the sofa.
I have a notebook and pen next to my bed. In the middle of the night if I can’t sleep because I suddenly think I have to do blah blah and blah tomorrow or I’m thinking about certain work things, then I will write it down and then I know I will not forget. It’s also like a physical representation so my mind can drift back to sleep.
I’m not suggesting yoga before bed, although I’ve tried this too! Just get your legs or arms moving so you feel that you can lie down for the night. I know there are a few exercises you can do in bed…. but solo activities for me include a quick tidy up of the living room and arranging the cushions on the sofa to my requirements.
Other top quick tips:
– Have a bedtime routine. I mean children have them, when did we stop?
– You can try other remedies including sleep spray
– If you are really struggling, seek advice from a GP
Just don’t ever be tempted to knock yourself out! We can all sleep together… so wrong… we can all get the sleep we need!
Hope you enjoyed!