Many women have trouble sleeping during pregnancy, whether it’s due to discomfort, changes in hormone levels, or simply because of the excitement or anxiety that comes along with the new baby. However, sleep is one of the essential components of prenatal care, so if you’re one of the ladies who struggle with it, take a look at our list of tips that might help you:
Choose Safe Sleep Positions
Somewhere around the middle of the pregnancy, try getting into the habit of sleeping on your side. Not only will the position be more comfortable for you, but it will also do good for the baby by easing the flow of oxygen and blood to its tiny body. To enhance comfort, consider using a side sleeper pillow, which offers proper support for your neck and spine while sleeping on your side. Of course, it might happen that you wake up on your back, but that is nothing to worry about. According to researchers, the position you fall asleep in is actually the position you stay in for the longest time.
Prioritise Relaxation
Incorporation of relaxation techniques before bed can help you lower anxiety and go through fewer awakenings during the night. Even though there are some widely recommended strategies like meditation and yoga that should be applicable to everyone, this is the point where you need to know what works well for your body and mind.
It might be listening to music, taking a long walk, or even having sex during pregnancy, as long as there are no health issues that would prohibit it. Or, it can be something as simple as a light conversation with your partner or an entertaining movie night with the family.
Pay Attention to What You Eat and Drink
Although there will be times when you’ll be overwhelmed by cravings, try to generally follow a balanced diet loaded with fresh fruits and vegetables. Alongside, you can also include herbal teas that might help you unwind before bedtime. Just do a little research before you pick a tea to drink since they all have different effects. For instance, while peppermint and ginger teas might help reduce morning sickness, green tea contains significant amounts of caffeine. As you probably already know, you should either cut down or cut out caffeine during pregnancy, especially later in the day. And while we’re at it, let’s just confirm that alcohol is a big no, both concerning pregnancy and the quality of sleep.
Get a Pregnancy Pillow
The use of pregnancy pillows or just additional regular pillows is usually the most popular sleep aid among expecting moms. They can make you feel much more comfortable as your belly gets bigger by providing support for your bump or legs.
Also, you can make use of them throughout the day as you relax in the living room while watching TV or reading. What’s more, you may like the maternity pillow so much that you might continue using it even after the baby is born. Such pillows actually double as excellent breastfeeding support cushions.
Try to Prevent Heartburn
Expecting moms who have never experienced indigestion issues before might be unpleasantly surprised when they start feeling it badly during pregnancy, all due to hormonal changes. As your pregnancy progresses, the growing uterus can press the stomach and make the problem even worse. The burning feeling can happen when you’re going to bed, or it can wake you up in the middle of the night. In order to prevent it, some women find it helpful to avoid consuming spicy foods and eating too much for one meal, especially right before bedtime. Eating light meals and doing it frequently is the ideal solution in the later stages of pregnancy. Also, make sure you do it slowly. As for other methods, it can be useful to either raise your head with a few pillows or to simply raise the head of your bed by 10 to 15 cm.
Quality sleep is essential for everyone’s general health, but when it comes to pregnant women, its importance is non-negotiable. Being an expecting mom, it is common for you to experience difficulties trying to fall asleep, but if you follow the tips listed above, you might start getting all the sleep that is necessary for the well-being of you and your baby.