I have pretty standard advice for clients when they call me to tell me that they think labor has begun. Stay hydrated. Go to sleep. If you can't sleep, consider a bath or shower. Call me if anything changes.
But of course, it's hard to sleep! Labor has begun! They are excited, and rightly so. In the face of that excitement, it's hard convey how important it is that they try to go to sleep without seeming like a bit of a wet blanket. We don't know what is going to happen yet. This could be the start of a fast and wild ride, or it could be a slow, exhausting and frustrating couple of days, or anywhere in between.
Because we don't know much about your labor before it has begun, let us learn from the experiences of people who have prolonged pre labor. For some, their bodies can have long stretches of deep contractions that confuse them, toy with their emotions, and ultimately deprive them of a great deal of sleep. This can last for hours, days, and sometimes... it lasts weeks. And, while each little stretch of contractions is happening, you don't always know which category you fit into. This is why it is important that you make all reasonable effort to be well rested in the early stages of labor. Yes, labor is a mystery... but one can apply a little strategy as you embark.
Your body will likely kick out the contractions in a much more robust way if it feels like it's energy tank is full. You want to avoid reaching the point where your body is rationing energy carefully; labor really benefits from full energy investment. That said, the good news is, that your system can handle quite a lot of strain during labor. And for many, surpassing what you thought were your own limitations can be very confidence inspiring--life-changing even. Getting enough rest is giving yourself a serious leg up and won't detract from the transformative possibilities present in birth. In fact, this leg up will probably help you be more available for those more emotionally transformative components. Still, if you end up in labor when you are already feeling pretty darn tired, trust that it can be done anyway. You have reserves you have probably never tapped into. The human body is incredible.
But! If you are still in a place where you can make choices about your preparations for birth, heed my very simple advice:
Being sleep deprived is not an ideal way to start labor. When waiting on a baby, keep your sleep bank full and prioritize sleep as a part of your care plan whenever possible.
That's it! It sounds luxurious, but cultivating a healthy appreciation for the healing power of sleep is a great step towards having a great transition from pregnancy to parenthood. A certain amount of disrupted sleep and discomfort can be normal in pregnancy, but if you are having trouble sleeping in pregnancy, make sure to talk to someone about it. Though it's a common challenge for pregnant people and new parents, there are tools are tricks that might help. Let people support you in this time.
Once labor has actually arrived or seems imminent, keep in mind that you probably won't get much sleep at a hospital. (Reasons vary by case, but heres a quick list of possible contributing factors: the beds aren't comfortable, it's a unfamiliar environment, if you aren't already in labor, they will be watching to see if you go into labor, or will be trying to augment or induce labor, they will be taking your blood pressure and temperature, adjusting your monitors, tending to beeping machines, administering medication when necessary, etc.) These near constant distractions don't just happen in Labor and Delivery; this happens all over hospitals. It's a problem that was recently highlighted in an article in the Atlantic, entitled "Sleep Deprivation in hospitals is a Real Problem". In the article, the author recounts his experience getting almost no sleep while in the hospital recovering from having a small kidney tumor removed.
But of course, it's hard to sleep! Labor has begun! They are excited, and rightly so. In the face of that excitement, it's hard convey how important it is that they try to go to sleep without seeming like a bit of a wet blanket. We don't know what is going to happen yet. This could be the start of a fast and wild ride, or it could be a slow, exhausting and frustrating couple of days, or anywhere in between.
Because we don't know much about your labor before it has begun, let us learn from the experiences of people who have prolonged pre labor. For some, their bodies can have long stretches of deep contractions that confuse them, toy with their emotions, and ultimately deprive them of a great deal of sleep. This can last for hours, days, and sometimes... it lasts weeks. And, while each little stretch of contractions is happening, you don't always know which category you fit into. This is why it is important that you make all reasonable effort to be well rested in the early stages of labor. Yes, labor is a mystery... but one can apply a little strategy as you embark.
Your body will likely kick out the contractions in a much more robust way if it feels like it's energy tank is full. You want to avoid reaching the point where your body is rationing energy carefully; labor really benefits from full energy investment. That said, the good news is, that your system can handle quite a lot of strain during labor. And for many, surpassing what you thought were your own limitations can be very confidence inspiring--life-changing even. Getting enough rest is giving yourself a serious leg up and won't detract from the transformative possibilities present in birth. In fact, this leg up will probably help you be more available for those more emotionally transformative components. Still, if you end up in labor when you are already feeling pretty darn tired, trust that it can be done anyway. You have reserves you have probably never tapped into. The human body is incredible.
But! If you are still in a place where you can make choices about your preparations for birth, heed my very simple advice:
Being sleep deprived is not an ideal way to start labor. When waiting on a baby, keep your sleep bank full and prioritize sleep as a part of your care plan whenever possible.
That's it! It sounds luxurious, but cultivating a healthy appreciation for the healing power of sleep is a great step towards having a great transition from pregnancy to parenthood. A certain amount of disrupted sleep and discomfort can be normal in pregnancy, but if you are having trouble sleeping in pregnancy, make sure to talk to someone about it. Though it's a common challenge for pregnant people and new parents, there are tools are tricks that might help. Let people support you in this time.
Once labor has actually arrived or seems imminent, keep in mind that you probably won't get much sleep at a hospital. (Reasons vary by case, but heres a quick list of possible contributing factors: the beds aren't comfortable, it's a unfamiliar environment, if you aren't already in labor, they will be watching to see if you go into labor, or will be trying to augment or induce labor, they will be taking your blood pressure and temperature, adjusting your monitors, tending to beeping machines, administering medication when necessary, etc.) These near constant distractions don't just happen in Labor and Delivery; this happens all over hospitals. It's a problem that was recently highlighted in an article in the Atlantic, entitled "Sleep Deprivation in hospitals is a Real Problem". In the article, the author recounts his experience getting almost no sleep while in the hospital recovering from having a small kidney tumor removed.
As I have already suggested, some of these interruptions are necessary. But many are not. And the consequence of too many sleep interruptions is that patients do not heal as quickly as they would otherwise, thereby not only reducing their quality of life but also driving up medical costs.
-Peter Ubel, Author of 'Sleep Deprivation in hospitals is a Real Problem', in the Atlantic
I hope this doesn't sound like I am calling out people who work in hospitals. I recognize, as the author of the article quoted above does, that this is a systemic problem and has little to do with individual providers of care. Most of the things that they do to people who are trying to sleep in the hospital are important. But, a lot of these disruptions are not as important as rest. And some of the disruptions could be combined into one disruption. I don't presume to know how to find the balance in every case, but I know that too often sleep is not being prioritized appropriately. I have learned to educate my clients on this problem so that they can defend their need for sleep as a part of their care plan.
Professionals who help pregnant people prepare for birth need to talk more about sleep. Fatigue is a very common compounding factor that makes labor more challenging and causes people to deviate from their birth plan. By the time that real and true fatigue comes fully into the picture during a long labor, we are pretty low on options. That's why we have to front load the sleep; a nap in early labor can be a game-changer for the whole labor! When the nurse on the phone, or your doula, or your doc or midwife tell you to take a nap... for goodness sake, take the advice!!! It's not a stalling technique. It really is the best thing you can do.
Here are a few times when you should be particularly mindful about the amount of sleep you are getting:
Look, I know how hard it is to sleep when you are very pregnant. I hear about sleep issues all the time, and I want you to know that there is help! Talk to your providers and hear their ideas. Some doctors will offer you medication, if that is your style. Some midwives and NDs will have magical tinctures to promote sleep, if that is your style. But here are some easy-to-come-by sleep remedies that just might do the trick.
Exercise: Your exercise routine does not have to feature running or swimming laps to benefit your sleep. A nice walk counts. So does prenatal yoga. Exercise works so well because it changes your brain state, thus distracting you from the various thoughts that keep sleep so far away. So, take it seriously and make exercise a part of your routine throughout your pregnancy. It will help your endurance for the main event, and it will surely help you sleep better.
Diet: You already know what I am going to say about this, and you are probably already doing a bang-up job. Still, you can probably find a way to step up your game. Pregnancy is hard work! Feed the process! Eat strong! Sleep better!
Sleep hygiene: Pregnancy is a great time to learn how to improve your sleep. Try to become aware of your particular sleep issue and take steps to address it. Spend time winding down. Adopt a meditation practice. Avoid all screens around bed time. Whatever works.
Magnesium: The benefits of Magnesium have value throughout our lives, but in pregnancy, the benefits are pronounced. I have heard the recommendation to increase Magnesium intake for almost every complaint in pregnancy, from morning sickness and heartburn to headaches, muscle soreness and endless contractions that seem to lead nowhere. And sleeplessness. You can buy a Magnesium powder that you dissolve in water and drink, or you can buy Magnesium oil and apply it to your skin.
Just the other day, I made Magnesium lotion using this recipe.
I am worried that you might have breezed right over the link I imbedded above, so here it is again. I think anyone who is planning on giving birth should hear this episode of Radiolab. I realize I have labored this sleep business plenty and I trust that if you are still reading this you are taking me quite seriously... so let's take a glimpse at the other side of the coin. Starting your labor with a full sleep bank *might* not be your fate. Even if you end up starting your labor with a very empty sleep tank, channel the runner in the first story in the link. You can accomplish incredible things. Believe in yourself.
Readers! Weigh in with your stories! Do you have a favorite sleep remedy? Were you able to nap in early labor? Was fatigue a significant factor in your birth?
Professionals who help pregnant people prepare for birth need to talk more about sleep. Fatigue is a very common compounding factor that makes labor more challenging and causes people to deviate from their birth plan. By the time that real and true fatigue comes fully into the picture during a long labor, we are pretty low on options. That's why we have to front load the sleep; a nap in early labor can be a game-changer for the whole labor! When the nurse on the phone, or your doula, or your doc or midwife tell you to take a nap... for goodness sake, take the advice!!! It's not a stalling technique. It really is the best thing you can do.
Here are a few times when you should be particularly mindful about the amount of sleep you are getting:
- Inductions- Get good rest before an induction. I mean, really good rest; not just a few hours. Strongly consider delaying your induction if despite a good effort, you did not sleep well prior to your scheduled induction. Remember, it's still your body and your birth. Sure, you told your doc they could induce you at 5am... but at 5am, you realize that you haven't slept. Change the plan and take another nap. A lot of hospitals like to induce in the late evening or even at midnight. I understand the logic of this to an extent; cervical ripeners can take 12 or more hours to have their desired effect. But, if I knew I was going to have a baby the following day, I'd be hitting the hay at 7:30... I don't want to be getting admitted to a hospital at the time I am trying to go to bed. Plan for the process of getting admitted and induced to take a minimum of 90 minutes, depending on how busy the unit is and factor that into your sleep plan. I can't tell you the right time to be induced for your specific needs, but stop and think about the big picture when making an induction plan. Plan for good sleep.
- Your water broke and your provider wants to induce you within 24 hours if you haven't gone into labor on your own. Perhaps you are motivated to avoid this course of action, so you want to get accupuncture, climb stairs at Mt. Tabor, walk and walk and walk, have sex or whatever else. Great! Do all that stuff too, but make sure you save time for a solid nap!
- You have been having contractions for weeks. It is wearing you down physically and emotionally. You now dread going into more active labor because even a walk around the block has you feeling exhausted and emotional. Find someone who will rub your feet, get cozy and... you guessed it... Take A Nap! In fact, take LOTS of naps.
Look, I know how hard it is to sleep when you are very pregnant. I hear about sleep issues all the time, and I want you to know that there is help! Talk to your providers and hear their ideas. Some doctors will offer you medication, if that is your style. Some midwives and NDs will have magical tinctures to promote sleep, if that is your style. But here are some easy-to-come-by sleep remedies that just might do the trick.
Exercise: Your exercise routine does not have to feature running or swimming laps to benefit your sleep. A nice walk counts. So does prenatal yoga. Exercise works so well because it changes your brain state, thus distracting you from the various thoughts that keep sleep so far away. So, take it seriously and make exercise a part of your routine throughout your pregnancy. It will help your endurance for the main event, and it will surely help you sleep better.
Diet: You already know what I am going to say about this, and you are probably already doing a bang-up job. Still, you can probably find a way to step up your game. Pregnancy is hard work! Feed the process! Eat strong! Sleep better!
Sleep hygiene: Pregnancy is a great time to learn how to improve your sleep. Try to become aware of your particular sleep issue and take steps to address it. Spend time winding down. Adopt a meditation practice. Avoid all screens around bed time. Whatever works.
Magnesium: The benefits of Magnesium have value throughout our lives, but in pregnancy, the benefits are pronounced. I have heard the recommendation to increase Magnesium intake for almost every complaint in pregnancy, from morning sickness and heartburn to headaches, muscle soreness and endless contractions that seem to lead nowhere. And sleeplessness. You can buy a Magnesium powder that you dissolve in water and drink, or you can buy Magnesium oil and apply it to your skin.
Just the other day, I made Magnesium lotion using this recipe.
I am worried that you might have breezed right over the link I imbedded above, so here it is again. I think anyone who is planning on giving birth should hear this episode of Radiolab. I realize I have labored this sleep business plenty and I trust that if you are still reading this you are taking me quite seriously... so let's take a glimpse at the other side of the coin. Starting your labor with a full sleep bank *might* not be your fate. Even if you end up starting your labor with a very empty sleep tank, channel the runner in the first story in the link. You can accomplish incredible things. Believe in yourself.
Readers! Weigh in with your stories! Do you have a favorite sleep remedy? Were you able to nap in early labor? Was fatigue a significant factor in your birth?
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