From bump to baby: Expert advice for a good night's sleep

From those restless nights during pregnancy to the sleepless joys of newborn babies, our expert advice will guide you towards better sleep.

Content editor

Jayne Cherrington-Cook

Whether it's your growing bump, hormonal changes or those pre-baby nerves, getting enough sleep during pregnancy can feel like an impossible task. Many say it's nature's way of preparing you for sleepless nights with a newborn, but – spoiler alert – it doesn't. Plus, growing a tiny human takes a lot of energy, so getting quality sleep is more important than ever.

The sleep struggles don't magically disappear once your little one arrives. In fact, they might even intensify. But don't worry, there are still ways to make sure you're getting enough sleep to keep up with your baby's needs. It might take some planning and a helping hand from your support system, but getting the rest you need is possible.

Try a pregnancy pillow

Pregnancy pillows are designed to hug your curves, supporting your belly, back, and hips. This helps alleviate any aches and pains that make it hard to get comfy. Plus, they encourage you to sleep on your side, which is the best position for both you and baby.

Post-baby, you can still use the pillow to give you support while you sleep and they also make great support for when you’re breastfeeding.

If you don’t want to invest in a pregnancy pillow, you can still create a similar effect by strategically placing regular pillows. Tuck one under your bump to take the pressure off, and another between your knees to align your hips and back.

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Get some exercise

Michelle Baynham, founder of Mother Fit, a prenatal and postnatal wellness platform says exercise is key during this period, but it doesn’t have to be too energetic.

“Any kind of movement promotes good sleep, even if it's gentle movement” she says, suggesting a daily walk outside as an option.

This is also true once baby has arrived.

Going for a daily walk, pushing the pram, can benefit both you and your little one. If it's sunny, it's a great way to get a vitamin D boost, and a daily walk can help you and your baby establish a new routine together.

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Meditation

Yoga, meditation or breathing exercises can all help up the relaxation factor before you go to bed.

“I teach something called 360 breathing,” says Michelle. “It’s a deep-breathing technique that engages the diaphragm and expands the rib cage in a 360 fashion, moving beyond shallow-chest breathing. All parents can benefit from this technique by helping regulate the nervous system, transitioning from a 'fight or flight' state to a 'rest and digest' state, which promotes relaxation and overall well-being".

Even a few rounds can significantly reduce stress. This can also be done after baby arrives, either during feeding sessions or upon returning to bed, to help you fall asleep faster.

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Michelle explains exactly how to do 360 breathing in this easy-to-follow video:

Listen to your body

“If you are exhausted, then your body's telling you something, so take that time to sleep when you can,” says Michelle about pregnancy fatigue. "Try having some earlier nights or even a nap at lunchtime.”

The cliché ‘sleep when the baby sleeps’ becomes surprisingly true once baby has arrived.

“Take advantage of your baby’s nap times to relax rather than rush through chores," suggests Michelle. "Lower your housekeeping expectations during these early weeks and focus on what’s essential.”

Additionally, she recommends setting limits on energy-sapping visits during those early days.

"When visitors come in those early days, and ask what to bring, suggest a meal instead of chocolates, flowers, or baby clothes," she recommends. "It gives you one less thing to worry about and more time to rest and sleep.”

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Create a sleep routine

You're not going to get much sleep with a small baby, so the key is to get the best sleep possible and that's something a sleep routine can help with. Think of it like a bedtime ritual, a little something you do each night to tell your body and mind it's time to unwind and get ready for sleep. It doesn't have to be fancy, just something that works for you and helps you relax.

Ditch the screens: The blue light from your phone or tablet can mess with your sleep, so try to avoid them for an hour or so before bed.
Cherish your wind-down time: The moments before bed might be the only chance you get to focus on yourself all day, so make the most of it. Whether it's reading a book or indulging in a relaxing bath if time permits, these activities can help you unwind. If your little one isn't quite ready to sleep, try playing some soothing music during their bedtime feeding. It can be incredibly calming for both of you, even if the sleep that follows is brief. Interestingly, research has shown that music before bed can be a highly effective sleep aid.
Make your bedroom a sleep haven: Keep it dark, quiet, and cool – the perfect recipe for a good night's sleep.
Drink herbal tea: Cutting back on caffeine, especially later in the day, can help you get the rest you need.

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