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Sleep

Once you're the proud parent of a newborn, sleep is a luxury, so maybe sleeplessness during pregnancy is the body's way of preparing you for what's in store. This article also appears on www.bbc.co.uk/parenting/having_a_baby

Is sleep a thing of the past?

Sleep problems are very common during pregnancy " and for all sorts of reasons.

• In early and late pregnancy, especially, you may find you need to get up at night to wee.
• As you get bigger, finding a comfortable position to sleep can be harder.
• Your body's 'thermostat' can seem permanently set to 'over hot' " you may find it hard to have any bedcovers on at all, and may then wake up feeling cold as a result.
• Backache can keep you awake.
• You may have 'restless legs syndrome' which is not uncommon in pregnancy and is exactly what it sounds like " jerking, or twitching of the legs, particularly when lying down in bed.
• Cramps in the legs are common in pregnancy.
• You may feel itchy. See our feature on Skin and hair for more details.
• If you have disturbed sleep, talk to your midwife about it. She might be able to suggest ways to cope, or ways to prevent it. For instance, a change of sleeping position can sometimes bring relief " try lying on your side, with your lower leg bent at the knee to support your tummy. Sleeping with a pillow between your legs can also be comforting.

Simple relaxation techniques can help you switch off at the start of the night, or get back to sleep if you wake up. You can learn these at antenatal classes, and practice them any time you want to switch off stress.

Concentrate on breathing gently and rhythmically, and contract and relax each of your body parts, one at a time. Exercise during pregnancy may also help you sleep better by improving circulation and easing stress. See our feature on Exercise and fitness for more information.

Loose cotton nightclothes or sleeping in the nude can help you avoid over-heating. A relaxing bath before you turn in for the night may also prepare you for better sleep.