Advice after your nerve block for surgery
On this page…
Good sleep matters
Good sleep isn’t just about sleeping a lot - it’s about getting the right kind of sleep.
Sleep helps you:
- pay attention
- use language
- understand what you read
- remember what you hear
If you don’t sleep well, it can affect your performance, mood, and relationships. Sleep also helps protect your immune system.
Most healthy adults need 7–9 hours of sleep each night, but everyone is different.
You might need a little more sleep at some stages of pregnancy—usually early on and in the last few weeks. Sleep can be affected by things like:
- physical discomfort
- medication
- health problems
- your environment
The same tips for better sleep work whether you are pregnant or not. The sections have helpful advice. Try simple changes first and build from there.
- make sure your bed and bedroom are comfortable—not too hot, cold, or noisy.
- try to keep a routine. Get up at the same time every day, even if you didn’t sleep well. If you wake early, rest until your alarm goes off.
- get morning light for at least 20 minutes. This helps your body make melatonin for better sleep. You could go for a walk or have breakfast outside.
- exercise regularly. Even gentle walking helps. The best time is in the day, especially late afternoon or early evening. Avoid exercise in the two hours before bed.
- relax before bed.
- write down any worries before bed. If you can’t fix them now, leave them for tomorrow.
- drink a warm milky drink before bed (avoid drinks with caffeine).
- try relaxation activities if available.
Important: If you want to use aromatherapy, ask a trained clinician first; some oils are not safe in pregnancy.
- go without sleep for a long time.
- drink tea, coffee, or energy drinks after midday. Try chamomile tea instead, it’s caffeine-free and calming.
- nap during the day. If you must, keep it under an hour.
- eat or drink too much late at night. Heavy meals cause indigestion, and too much fluid means more toilet trips. Drink 6–8 glasses of water during the day.
- use phones or tablets in the two hours before bed. The blue light can stop you from sleeping.
- sleep late the next morning, even after a bad night. It makes it harder to sleep the next night.
- do exciting or scary things before bed, like watching horror films or exercising.
- smoke near bedtime, it can stop you from falling asleep.
- drink alcohol. It’s not safe in pregnancy and makes sleep worse.
- take drugs like ecstasy, cocaine, or amphetamines, they keep you awake.
Smoking, alcohol, drugs, and medicines not prescribed for you are not safe in pregnancy or when caring for children.
You can get free help from the NHS to stop smoking, drink less alcohol, or stop using drugs. Ask your GP or midwife for a referral. Your family can get help too if they need it.
A guide to improving:
Health
Environment
Attitude
Lifestyle
Health
Feeling worried or sad can make it hard to sleep. If you have anxiety or depression, working to understand and improve your feelings and your sleep works best. If sleep problems last more than a month, talk to your doctor. They might suggest Cognitive Behavioural Therapy (CBT).
Environment
Screens like phones, tablets, and TVs give off blue light. This light stops your body from making melatonin – the hormone that helps you sleep. Try to keep your bedroom for sleeping only. Eat, watch TV, and play games in another room.
Attitude
If you lie awake worrying, it can make things worse. Try relaxation exercises to calm down.
Mindfulness (a type of meditation) can also help you feel less stressed. Try writing down on paper what is worrying you and see your GP for help and support.
Lifestyle
Drink more water and eat fewer sugary or processed foods. Gentle exercise like walking or pregnancy yoga can make you feel better and help you sleep.
A sleep diary helps you see what works and what doesn’t. You can also write down thoughts that keep you awake.
Questions for your diary:
- how did I sleep last night?
- what time did I go to bed?
- how long did it take to fall asleep?
- what time did I wake up?
- how many hours did I sleep?
- what did I eat or drink before bed? (Include medicine, food, drink, smoking)
- what was the temperature inside and outside?
- was there light or noise?
- what did I do before bed?
- how did I feel the next day? (Rate 1 = awful, 5 = okay, 10 = great)
Every baby is different.
Some babies sleep a lot, others only a little.
Some sleep for long times, others wake up often.
Some sleep through the night quickly, others take longer.
Your baby will have their own sleep pattern. It might not be the same as other babies.
It might not match when you want to sleep either!
Try to sleep when your baby sleeps. If you don’t get enough sleep, it can make you feel stressed or sad. Ask for help if you need it – from family, friends, your health visitor, or your doctor.
If you are breastfeeding, your baby might fall asleep during a feed. Keep feeding until they are finished or fully asleep. If you are tired, make sure you put them in a safe place such as a moses basket or cot. See the safer sleeping advice from The Lullaby Trust. This is a good time for you to rest too.
If you are awake while your baby sleeps, don’t worry about keeping the house completely quiet. It’s good for babies to get used to some normal sounds.
Contact us
If you have any queries relating to this information, please contact the Maternity service.
About this information
Service:
Maternity
Reference:
M/032
Approval date:
1 March 2026
Review date:
1 March 2029
Click ‘show accessibility tools’ at the bottom of the page
Then click ‘select language’
Alternative formats
You can use the accessibility toolbar at the bottom of your screen to:
-
Change the text size
-
Adjust the font
-
Modify the colour contrast
-
Use the translate function
If you would like this information in another format, such as Braille, audio, or easy read, please speak to a member of staff.
You can also print as well as download as PDF using the “Print this page” button at the end of the page.
Staff will print a copy for you on request
Important note
This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.