Pregnancy is one of the greatest boons in the life of any woman. After all, she is going to welcome a new life, and she leaves no stones unturned to take care of the bundle-of-joy even before they are born.
But your body is undergoing a lot of physical and hormonal changes during this time, a full night’s sleep during pregnancy becomes almost impossible for the would-be-mothers.
With the progress of your pregnancy, it can be a bit challenging to find a comfortable sleep during pregnancy position, and you may have to wake up several times at night to empty the bladder that gets increasingly cramped.
As the would-be-mother keeps tossing and turning in the bed, it becomes a rare phenomenon to grab a full night’s sleep. But do not worry, here are some of the tips that will help you to achieve a comfortable night’s sleep. Just read on and discover our 10 Tips To Sleep Peacefully During Pregnancy .
Say No To Napping
During the first trimester, it is an extremely tempting thing to nap. Your body is undergoing all these physical and mental changes. But by napping, the pressure that builds up over the day is taken away from the sleep. As a result, you stay awake throughout the night and suffer from insomnia.
Skip The Late-Night Snacking
Though you may feel that the baby is hungry, you should not have anything, less than a couple of hours before bedtime. According to the doctor, this can give rise to heartburn and reflux. This will keep you uncomfortable and awake through the night.
Stay Mobile Even Though You Don’t Feel Like
Work out for some time. Even if you walk for a few minutes, your circulation can be improved, and this helps to reduce night-time leg cramps. As compared to the couch potatoes, the active women are said to sleep more soundly. Just make sure that you don’t exercise just before bedtime as the workout releases adrenaline. This can make it harder for you to doze off and can keep you awake throughout the night. Wrap it up about a couple of hours before retiring to bed.
Control Your Stress And Anxiety
The pregnancy can stir up a lot of anxieties and worries. There is nothing abnormal to feel in that way. But this can actually make the muscles tired and it can also take a toll on the mind and the body. Talking to a professional or friend can help you. Even listening to your kind of music can come to your aid. Do whatever suits you. Keep it in mind that this is the time to take care of yourself in the best possible way. You can get a full night’s sleep once your stress level is reduced.
Get Into A Sleep During Pregnancy Routine
You will be able to drift off to sleep more quickly if you can establish a soothing and consistent evening routine. With the approach of bedtime, you can try a few night-time rituals like reading a chapter of a good book, drinking a cup of caffeine-free hot milk and tea, taking a warm shower using an aromatic shower gel, gently brushing your hair or opting for a shoulder massage.
Drive Away Heart Burn
You should not recline for one or a couple of hours after a meal for keeping heartburn at bay. You should also sleep with the head elevated with the pillows if the heartburn is a consistent problem. Apart from that, you should stay away from the acidic and spicy foods like tomato products as your pregnancy symptoms can get worsened because of that.
Keep Yourself Hydrated
During the day drink lots of water. But cut down on the fluid before bedtime for decreasing the night-time urination. Also, you should avoid all caffeine-related drinks during this time.
Take Help Of The Pillows
You should start thinking about the pillows the moment you have discovered a comfortable position to sleep during pregnancy. Especially in your third semester, you should get all the support that you need. You can place the pillows between the knees, behind your arms and head, or under your belly. Go for whatever makes you comfortable.
Watch The Diet
For preventing insomnia, you should eliminate the consumption of caffeine and alcohol. Try eating crackers and other bland snacks throughout the day if nausea is something that you experience often. You can keep nausea at bay by keeping the stomach full. Go for a well-balanced diet. This is not only required for your and your baby’s health, but it will also prevent the night-time snack cravings on your part that plays a significant role in inducing insomnia and restlessness at night.
Visit The Doctor
Pregnancy is a time that you should devote to looking after yourself. So, if you are suffering from any discomfort like sleep deprivation or back pain or anything else, no matter how minor it is, do not discard it. Take help of the professionals like sleep apnea doctor so that you can be relieved soon.
The above are some of the tips that you should follow to grab a good night’s sleep during pregnancy.