Sophrology: your ally for a good night's sleep during pregnancy

When pregnant, sleep can quickly become disrupted — the impacts are many and evolve throughout pregnancy. It is important to adapt continuously in order to accommodate the effects on your energy levels.

In the first trimester, it is:

• the onset of significant hormonal changes that affect sleep quality: the ongoing tug-of-war between progesterone (increased daytime sleepiness and night-time waking) and oestrogen (unstable sleep cycles).
• increasing pressure on the bladder, which can lead to several night-time wake-ups
• intrusive thoughts linked to the stress of pregnancy or birth, which can lead to insomnia.
• morning sickness causing early wake-ups and increasing the feeling of fatigue.

In the 2nd trimester, the expectant mother may notice an improvement in sleep quality 

• hormones stabilise, leading to a potential boost in energy levels
• the baby and uterus press less on the bladder, which can reduce the number of wake-ups during the night

On the other hand, new discomforts may appear and disrupt sleep, such as: 

• heartburn caused by the baby pressing on the stomach
• uterine contractions
• leg cramps or restless legs
• or simply the baby's little kicks as soon as the expectant mother rests!

And finally, in the 3rd trimester, the growing size of the uterus and new hormonal changes will bring fresh sleep disruptions, such as: 

• changes in sleep cycles (increased night-time waking and insomnia)
  stomach cramps
• difficulty breathing
• very vivid dreams and nightmares
• a bladder once again compressed, requiring relief several times during the night
• …

Pregnancy brings enormous upheaval to the expectant mother's body: fluctuating hormones, new emotions, stressful thoughts and moments, physical changes, and sleep that is put to the test…

Whether it is a first pregnancy or any that follow, you (re)discover your body, find a new balance, learn to manage a range of emotions, ease new physical discomforts, and avoid being overwhelmed by stress or the fear of sleeping poorly.

Fatigue and stress are 2 emotions that do not mix well; a vicious cycle can quickly take hold, so it is important to stay attuned to your body in order to limit the onset of poor sleep during pregnancy (and beyond!).

A few things to understand first about how our body works: 
In a stressful situation, the body attempts to fight that stress, triggering the release of hormones: adrenaline and cortisol. These 2 hormones stimulate our state of alertness and support the creation of energy resources.

Our stress increases our level of alertness and energy, and can then cause sleep disturbances and therefore fatigue. Conversely, fatigue leads to poor sleep and therefore more stress.

Here are some tips to help with difficulty falling asleep in the evening, getting back to sleep after waking in the night, feeling tired in the morning, and reducing overall stress levels. Every expectant mother will find THE best option for her.

• Listen to your fatigue signals and tune in to your body. As soon as the first signs of tiredness appear, try to go to bed in the evening or take a nap during the day if possible.
• Try as much as possible to maintain a regular sleep routine: with fixed times for going to bed and waking up, in an ideal and comfortable environment (appropriate room temperature, no screens…)
• To clear your mind of intrusive thoughts before going to bed: read, listen to music, or write down all the thoughts and emotions that arise so you can revisit them the next morning if needed.
• Adapt your diet to better manage reflux, nausea, and digestive issues, and ensure sufficient intake of iron, folic acid, magnesium, and calcium, as well as drinking plenty of water throughout the day. Taking a pregnancy food supplement multivitamin supplement helps to cover essential nutrient needs.
• Find a comfortable sleeping position for the night that relieves pressure on the bladder or eases breathing difficulties. Lying on your left side is recommended to support healthy blood circulation.
• Practise relaxation techniques such as sophrology to help reduce stress and anxiety levels during the day and before going to bed.

Many other things can be put in place, such as: taking a warm bath to relax your legs, doing prenatal yoga to stretch regularly, elevating your legs in bed, and above all, trust yourself to find the position that works best for you at night!

Sophrology is a highly effective relaxation method that helps you become an active participant in your own sleep again. By reducing stress, quietening intrusive thoughts linked to chronic insomnia, or easing physical pain, a sense of inner wellbeing and confidence in your ability to have a peaceful night's sleep can be restored relatively quickly.

Based on breathing, positive visualisation, and deep relaxation, sophrology comprises 2 types of exercises:
- very gentle relaxation exercises, which help you become aware of your body and your breathing. The aim is to achieve muscular relaxation and put yourself in the best possible state for falling or drifting back to sleep.

- deep relaxation exercises. These involve positive suggestions guided by the sophologist's voice, designed to help the pregnant woman rebuild confidence in her ability to return to quality sleep.

During sessions with a sophologist, the mother-to-be will build up a "toolkit" that allows her to practise the exercises independently at home, whenever she feels the need. The more she practises and embeds positive sensations and visualisations, the sooner she will reach her goal.

To understand more and go a little further: Our mind does not distinguish between a situation we have already experienced and one that has been suggested to us. 
For example, visualising a good night's sleep or feeling calm during the night to drift back off to sleep can give our mind a nudge, helping it know which emotions to trigger — such as calm, confidence, and relaxation — to make nights more peaceful.

Sophrology sessions do not replace treatment prescribed by a doctor.

In sophrology, exercises can be adapted endlessly to suit each person's goals.

SHOULDER PUMPING to release anxiety before sleep

Take the time to write down your apprehensions, doubts, fears, anxieties…
Stand or sit, whichever you prefer. 
Take a deep breath in through your nose while clenching your fists, imagining you are gathering up all your apprehensions
Raise and lower your shoulders as quickly as you can
Then breathe out strongly through your mouth, releasing your hands, and imagine letting go of all your apprehensions onto the floor

Repeat 3 times
Take the time between each sequence to check in with your physical sensations, your emotions and your thoughts.

This exercise can also be adapted to relieve tension in the shoulders, for example.

BOX BREATHING: AN INSTANTLY RELAXING TECHNIQUE
 

Box breathing is an excellent way to reconnect with yourself. It is a simple, natural and highly effective relaxation method that helps clear the mind before sleep.

It is based on 4 phases, where the duration of the inhale equals that of the exhale. Imagine a square in your mind corresponding to each phase of your breathing.
1. Take a deep breath in
2. Hold your breath with your lungs full
3. Exhale gently to empty all the air from your lungs
4. Hold your breath with your lungs empty

And repeat until you feel calm.

With this method, you can achieve a state of relaxation at any moment of your day — repeat it as often as you like!

In just a few minutes, you can feel the benefits of your breathing and improve your physiological, physical and emotional balance.

RELEASING TENSION 
 

Make yourself comfortable wherever you choose
Take the time to relax each part of your body: your whole face softens, your shoulders become pleasantly heavy, feel your back releasing, unwind your arms, let go of your stomach and your legs.

Do 2 or 3 ankle rotations. 
Take a few moments to feel your body at rest, the tension draining away, and your whole body relaxed and released.

THE BODY SCAN 

Make yourself comfortable in your bed, for example 
Take a deep breath in and a deep breath out 
Gradually release each muscle in your body: as if you were doing a body scan.
Become aware of the relaxation between your eyebrows, your throat releasing, your shoulders sinking into the bed, your back unwinding, the suppleness of your hips, the lightness of your wrists — feel all the muscles in your legs letting go, right down to the tips of your toes. 
Then, slowly work your way back up, focusing all your attention on each part of your body to relax it even more deeply.

And repeat until you feel calm.

FINDING PEACEFUL SLEEP THROUGH POSITIVE VISUALISATION

Make yourself comfortable wherever you choose
Take the time to relax each part of your body: your face, your shoulders, your back, your stomach, your legs

Imagine yourself just before bedtime 
Come and observe all your rituals: in the bathroom and right up until the moment you slip into bed.
Take the time to savour all that softness as you lie down: the pillow, the mattress, the duvet enveloping you. The features of your face are relaxed, your body is pleasantly heavy. 
Observe yourself sleeping peacefully and imprint those sensations in your mind by holding your breath for a few moments.