5 ways gentle exercise can help you to sleep better before the baby arrives

One of the difficult things about late-stage pregnancy is disturbed sleep. The aching hips, the snoring, the incessant thirst… by the time you reach month eight, you can barely remember what it was like to have an undisturbed night. And that’s especially worrying when you realise that you might not have a full night’s sleep for another eight months. But, according to Hill, exercise is one of the most powerful tools we have for getting a good night’s sleep during pregnancy.

Try lower intensity movement to reduce perinatal anxiety

“Pregnancy can bring hormonal fluctuations that increase stress and anxiety, making it harder to relax at night. Exercise, particularly low-to-moderate intensity activities like prenatal yoga, walking and swimming, helps release endorphins, natural mood boosters that lower cortisol and promote relaxation,” he says. “Studies have shown that physical activity like yoga can significantly reduce symptoms of perinatal anxiety and depression, both of which can interfere with sleep.”

Think about mobility and slow strength training for aches and pains

The more pregnant you are, the less you might fancy going to the gym – and that’s absolutely fine. But it is worth spending a little time doing YouTube pregnancy pilates, mobility and/or strength training at home (I’ve been loving The Bump Plan) to avoid too much strain going into your back, hips and joints. Those kinds of workouts help to strengthen muscles, improve posture and reduce pregnancy-related pain.

Get walking to improve circulation

Swelling (edema) and poor circulation are common pregnancy concerns, and they can cause leg cramps, restless legs and more. Walking can help to increase blood flow and lymphatic drainage, reducing swelling and improving oxygen delivery to your tissues, while research indicates that regular movement, including walking or stretching before bed, can reduce the frequency and severity of restless leg syndrome symptoms in pregnant women.

Move during the day to relax more at night

Pregnancy often disrupts the body’s circadian rhythm, leading to insomnia and fragmented sleep, says Hill. “Exercising during the day helps reset the internal body clock by increasing sleep drive at night. A study in 2017 found that moderate physical activity improves sleep onset latency and sleep quality, reducing nighttime awakenings and improving deep sleep cycles.”

Try a spot of stretching before bed to improve sleep quality

Hill explains: “As pregnancy progresses, the body produces relaxin, a hormone that loosens ligaments and joints in preparation for childbirth. While necessary, this can cause instability and discomfort, making it harder to find a comfortable sleeping position. Strengthening core muscles, engaging in prenatal yoga and strength workouts, and maintaining flexibility through stretching can reduce tension and help align the body for better sleep posture. Research suggests that stretching exercises before bed can significantly reduce pregnancy-related musculoskeletal pain and improve sleep quality.”

How to prepare for months of sleepness nights after having a baby, according to the experts