How to help your partner improve her sleep
Your partner’s belly is growing, and that can make everyday activities a bit more challenging. Making plans and suggestions that include plenty of time to relax is one of the best things you can do for her.
One thing to be aware of at this point is that any spotting or bleeding has to be checked by her doctor promptly, as it can be a sign of premature labor. It can also be related to a condition known as placenta previa, in which the placenta is attached to the lower part of the uterus and partially, or completely, covers the opening of the cervix. Bleeding can also be caused by placental abruption (when the placenta separates from the uterine wall) [1]. All of these conditions are serious and require immediate medical intervention. So don’t hesitate if your partner experiences any type of bleeding.
It's probably getting harder for your partner to get a good night’s sleep. As her abdomen grows, finding a comfortable position becomes increasingly challenging. The baby’s movements, heartburn, back pain, and frequent trips to the toilet can also affect sleep [2].
There are two techniques that can help anyone fall asleep faster, which in turn can result in improved sleep quality and overall well-being. Make sure to share them with your partner.
Go to bed when you reach your “sleep gate”
This is the time when accumulated fatigue reaches its height. You may have noticed that at some point in the evening, you start feeling drowsy and your eyes get heavy. This is known as the gate sleep. The moment doesn’t last long, and if you push through it you will be wide awake in about 20 to 30 minutes [3].
To fall asleep quickly, try not to miss your sleep gate. As soon as your partner feels her eyes closing involuntarily, remind her to drop everything and go to bed.
If sleep does not come, avoid lying in bed
There's no point in staying in bed if you will only be tossing and turning. This can be quite frustrating and a person can start associating the bed with restlessness instead of a good night’s sleep. If sleep eludes your partner, she can get up, walk around the house, sit in an armchair, read a book, or listen to relaxing music. After a while, she will inevitably feel sleepy and that’s the sign for her to go back to bed [4].
