Good sleep is essential for our health. It benefits our concentration, mental agility and mood. It’s also particularly important for those with health problems and recent research has shown how important it can be in the early stages of pregnancy. The study, conducted by sleep researchers at the University of Washington, links good sleep patterns not only with overall health during pregnancy, but also draws close links between too little or too much sleep in early pregnancy and high blood pressure. The results focus on sleep patterns in early pregnancy – the first three months – and the effects this can have on blood pressure in the later stages. Recommended levels of sleep are around nine hours a night for pregnant women in the early stages of pregnancy; those in the study who slept less or more than this were consistently found to have higher blood pressure during the final few months. However, for many women problems with sleep can be exacerbated during pregnancy and the results of the study show that tackling the issue can be important to reduce the wider health risks associated with high blood pressure.
Establishing a healthy sleeping pattern
For any woman planning to become pregnant it’s important to establish a good routine in relation to sleep patterns. The ideal situation is to be sleeping well before becoming pregnant to make the most of the health benefits good sleep has to offer. Established good sleeping patterns can help combat the problems encountered in early pregnancy, such as sickness or exhaustion, which may themselves disturb sleep patterns. When dealing with sleep issues – both over and under sleeping – some basic rules apply.
- Make your sleeping environment as comfortable as possible. Low lighting, a good mattress and quiet, dark room will all help.
- Television, music and computers should all be banned from the bedroom. These can stimulate the mind and keep you awake, while light emitted from computers and the TV can disturb our natural ‘circadian’ rhythms which prompt our brains into sleep mode.
- Healthy exercise is crucial to both general health and good sleep. Exercise during the day, not in the evening and follow a regular routine.
- Caffeine, in its many forms should be avoided as much as possible, but especially close to bedtime. Other stimulants such as alcohol and tobacco should, of course, be avoided. If you do occasionally drink, make sure it’s not before going to bed. Try not to eat in the last two or three hours before you go to bed, whatever the craving!
- Create a routine, going to bed at the same time each night, and getting up at the same time each morning, will also establish good sleeping patterns. Try to make bedtime ‘bedtime’ – don’t read or listen to the radio. Associating the bedroom with sleep encourages the brain to switch off.
All round benefits
If you’re planning on getting pregnant and have problems sleeping or oversleep regularly, speak to your doctor or health visitor for help and advice. Pregnancy and birth can be an amazing but thoroughly exhausting time, whether it’s your first or next time. Apart from helping to keep you alert, energised and ready to deal with all the challenges that motherhood will throw at you, healthy sleep can reduce the risks of high blood pressure and complications during birth.
Creating the right environment to promote healthy sleep is particularly important during the early stages of pregnancy. In addition to some common sense measures a good mattress that adapts to your body will help to aid good sleep. A TEMPUR mattress will create a comfortable, supportive base to help your body relax.
