Here are some tips that may help women get a better night's sleep:
Exercise regularly, finishing at least three hours before bedtime. Exercise may relieve some PMS symptoms and increase the amount of deep sleep.
Avoid foods and drinks high in sugar (including honey, syrup), caffeine (coffee, colas, tea, chocolate), and alcohol before bedtime. Caffeine can also contribute to premenstrual bloating. Nicotine may make it difficult to fall asleep and lead to fragmented sleep. Avoid large meals and limit fluid intake before bed.
Try to have a standard relaxing bedtime routine and keep regular sleep times. Make sure your bedroom is dark, cool and quiet and that your pillows, sleep surface and coverings provide you with comfort.
For reducing PMS symptoms such as bloating, irritability and breast tenderness or other problems, consult your health-care professional.
Pregnancy: Sleeping for Two
During pregnancy physical symptoms (body aches, nausea, leg cramps, foetus movements and heart-burn), as well as emotional changes (depression, anxiety, worry) can interfere with sleep. Sleep related problems also become more prevalent as the pregnancy progresses. One recent study reported that changes in sleep occur in 13-20% of women in the first trimester and increase to 66-90% by the third trimester. In general, nausea can be experienced early whereas general discomfort may disrupt sleep later in the pregnancy.
First Trimester (Months 1-3)
Women tend to sleep more than before pregnancy, or later in pregnancy. High levels of progesterone are produced, increasing feelings of sleepiness. The enlarged uterus can press up against the diaphragm, making it more difficult to breathe. The number of times one wakes up to urinate increases. Disturbed sleep patterns may begin. Interrupted sleep can cause daytime sleepiness.
Second Trimester (Months 4-6)
Growing foetus reduces pressure on the bladder by moving above it and decreasing the need for frequent bathroom visits. Sleep quality still lower than before pregnancy. Many women become restless, searching for comfortable position.
Third Trimester (Months 7-9)
Most pregnancy-related sleep problems at this time although one may sleep longer, and nap more by the end of the pregnancy. May often feel physical discomfort. Heartburn, leg cramps and sinus congestion are common reasons for disturbed sleep, as is increased need to go to toilet. (The foetus puts pressure on the bladder again.) One recent study reported 97% of women were waking during the night, by the end of pregnancy.
