How to sleep better during pregnancy, even if you have to pee constantly
Many many mothers I work with complain about not being able to sleep when they are pregnant. Between the heart burn, weird dreams and need to pee, some women say they actually end up getting more sleep after baby arrives.
In pregnancy, there are lots of new challenges. You can complain about them, but also recognize that each problem you face is calling you into a new state of being. When you learn to shift and transform, your transition into motherhood will be that much simpler and more joyous because the challenges you faced during pregnancy led you to a new lifestyle in which you had the skills and practices established that lead to a harmonious entry into the world for your new family.
So what is not being able to sleep asking you to learn?
How to put yourself to sleep.
This is a skill you need to develop so that you can teach your baby.
How do you put yourself to sleep?
The most important thing to sleeping well is a good routine.
Your routine can be 20 minutes or an hour. What’s most important about your routine is not the outward motions you are taking, but how each act you take internally releases your day, cleans up your energy and brings you to a sense of peace and relaxation.
Here is a routine I’ve seen many moms have success with.
Set the stage. Set water to boil for a final cup of tea. Put a calming scent in the diffuser. Turn off all electronics. Enjoy that final cup of tea.
Clean your body. If you shower or bathe at night, do this now. Wash your face, pull back your hair, brush your teeth.
Release the day. Spend 5 to 10 minutes journaling about the day. Write down any spiritual experiences you had, as well as answers to prayers or blessings you received.
Seed your mind with good thoughts. Enjoy a good orgasm. Read an uplifting verse, say a prayer or meditate.
Say goodnight, to partner and baby and your roaming thoughts.
Each of these items should help your body and mind relax and release into safety and security so that when you gently tuck yourself into bed, you will be relaxed and ready to drift into a night of beautiful and enlivening dreams.
Many moms who actively and purposefully put themselves to bed in a good state of being have dreams about their baby, their birth and feel a special connection to the angels which are watching over them. It can be a very special time.
If you are still having a hard time sleeping, try listening to this sleep meditation. It has helped me calm my mind more than once in order to drift off peacefully at the end of the day.
I have recorded a, sleep meditation in the MTRNL yoga and meditation library. You can access it with a free 7 day trial here.
Sleep during pregnancy is more important than you think!
According to sleep expert Mathew Walker PhD, in his book Why We Sleep: Unlocking the Power of Sleep and Dreams, after just ONE NIGHT of less than five hours of sleep, the cells that are in charge of getting rid of cancer cells drop by 70%!
Your body uses your sleep to restore and repair your body.
Your body is never working harder than it is during pregnancy. Your body always needs time to do maintenance, time to repair itself. Never is this more true than when your body is creating another body and the demands on it are soaring.
Pregnancy and birth, in my mind, is like performance athletics. One of the things Dr. Walker teaches athletes is that sleep is one of the MOST sophisticated, potent and powerful performance enhancer that can reduce injures and improve performance.
I guarantee that actively getting sleep during pregnancy will improve your state of being and well-being. Your entire body, mind, spirit connection will be affected.
Taking the time to learn how to put yourself to sleep at night is going to be one of the most important skills you can teach yourself and your baby.
3 Things to get replace to get a better night’s sleep.
If you are really serious about getting to sleep, make sure that you replace these 3 things.
Replace the television with watching uplifting birth videos or a good book.
Replace holding in all your emotions by free write journaling for 3-5 pages.
Replace your evening coffee or ice cream with a cup of chamomile or pregnancy tea.
Essential oils for sleep that are safe for pregnancy.
I am trained in essential oils and pregnancy through the Penny Price Institute of Aromatherapy. It is a huge pet peeve of mine when people recommend oils to pregnant mothers that are not safe. Here is a wonderful list of oils to use to wind down, relax and sink into a peaceful night that you can use when you are pregnant.
Doterra Peace Blend
Doterra Balance Blend
Doterra Serenity Blend
Geranium (smells like rose but is much more affordable)
PS if you like mixing oils in your diffuser try a blending Vetiver, bergamot and geranium.
If you have a lot of anxiety, go with frankincense and Peace.
If you need an immune boost go with the bergamot and frankincense.
If you just want something to smell pretty and enjoy I repeat a drop each of vetiver, bergamot and geranium. You will thank me later <3
A bizarre trick to stop peeing all night long when you are pregnant:
If you are waking up in the middle of the night to pee, you HAVE to make this bedtime snack. It is the ultimate hack for the peeing pregnant mother. A banana with salt. Why does it work? I don’t know. Does it work? Yes!