Sleeping Tips During Pregnancy

Hormonal changes, belly growing wildly, a baby agitated in there, and pains in parts of the body that we did not even know existed! This is the reality of the future mother just before giving birth.

Pregnancy never comes alone. During the intervals of rest, there are some complications that can compromise the quality of sleep, such as nausea, heartburn, cramps and restless legs syndrome. For some of them, there needs to be the help of a doctor. For others, you can take simple steps to solve.

Furthermore, mastering how to get good quality and uninterrupted sleep during pregnancy can be a tricky affair for most mothers.  This is because most mums-to-be feel fatigued during the first and third trimesters of the pregnancy. Some of them experience fatigue through the pregnancy period.

Although fatigue is known to cause sleepiness in most people, most mums-to-be have to put up a struggle to get an ounce of sleep. Many of these women suffer from insomnia - making the condition even worse. The few who fall asleep easily aren’t able to stay asleep long enough to rest. Trouble falling or staying asleep can be a daunting experience for an expectant mother. Outlined below are however 6 tips and ideas on how you can get good quality sleep throughout your pregnancy without struggling.

  • Lear​n To Take a Powernap

As a mom-to-be, you need to get as much rest/sleep as you can. Napping provides an excellent way to rejuvenate and push through the day without getting fatigued. You don’t need to be forced to take a nap to enjoy this, simply make it a habit of taking a 20-minute nap during lunch break or midday. It is by doing this that you'll wake up feeling refreshed and energized. If napping isn’t an option at work, you could then try taking a power nap at the end of each work shift. You, however, need to be careful not to nap a few hours towards bedtime, as this could interfere with your internal sleep clock.

  • Put on Some Exercise

Putting on some exercise while pregnant is not only good for your health but also influences sleep a lot. Even the simplest form of exercise such as walking comes in handy for pregnant women. The main idea, however, is to work out several hours before night/bedtime. Working out in the evening might rev up your system making it hard to fall asleep easily. Working out also promotes blood circulation, a factor that contributes to good quality sleep.

  • Don’t Allow Electronics in Your Bedroom

Electronic produce blue-light with interferes with the body's biological clock making it hard to fall asleep. Removing all unnecessary electronics from the bedroom is one way to ensure you get enough and uninterrupted sleep at night. If possible, do away with the TV, computer, phone, and digital watches that produce blue light. Even the slightest hint of blue light, such as from your smartphone or watch can make it hard to fall asleep again after a trip to the bathroom. Simply quit checking your phone during bedtime and do away with all electronics to create a serene environment for sleep.

  • Create a Bedtime Routine

Having a bedtime ritual can help train your body into knowing when you need/have to sleep. Most people will have a ritual leading them to fall asleep. This can be taking a bath, reading a novel, or listening to relaxing music just before heading to bed. This prepares both the mind and body for bedtime making it easy to fall and stay asleep.

  • Get Comfortable

As gestation develops, the pillows will be great allies for your comfort if you know how to use them properly. In that sense, the only rule is the use of pillows in the amount and shape that make you comfortable.

It is worth using one to hug, one for the back, one to stand between the legs and so on. The more comfortable and suitable they are, the quieter your night will be.

Eventually, closer to the end of pregnancy, these pillows will have another utility: they will form a pile for you to sleep reasonably seated. For many expectant mothers, this is the only suitable position for the moment and, if it is for you, it may be the way to sleep well - or at least better than in other ways. A new mattress like this from the original mattress factory can help too.

Room temperature also has a significant impact on how fast you will fall asleep, and whether or not you will stay asleep. Most pregnant women feel unusually hot during the third trimester and will have a tendency of tossing the blanket away. Consider sleeping in lighter sheets for improved comfort, or even use separate duvets to avoid fighting over them deep into the night.

  • Before Going to Bed Do Not Drink too Much Water

Properly moisturizing is very important, especially in pregnancy, but toilet visits are also more frequent due to the increase in the amount of fluid circulating and the compression of the bladder by the expanding uterus.

If you drink plenty of fluids before bed, it's natural that you get up many times to go to the bathroom - and that's why you cannot rest. Try to regulate the amount of fluid to be swallowed and go to the bathroom just before bedtime to prolong your rest time. Also, making use of the right food for pregnant women is essential in this regard because some foods tend to encourage frequent urination, thus cutting short your sleep.

Conclusion

Pregnancy is a magical moment in a woman's life. However, it has its difficulties. Sleeping well is often one of those difficulties. The belly that grows and weighs higher, pains in the back and legs and the baby moving at the time of rest are just some of the reasons why pregnant women have difficulty sleeping during pregnancy. Also, the result is to end up staying awake, while being unable to recharge the energies that will be needed after the baby's birth.

Furthermore, having a good sleep is fundamental to the health of every mom-to-be. To this end, the tips above have been provided to adequately aid pregnant women as regards sleeping.



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