Sleeping Tips During Pregnancy
Many people struggle with sleep while pregnant. This can be attributed to the numerous changes happening in your body as the fetus grows. 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 5 tips and ideas on how you can get good quality sleep throughout your pregnancy without struggling.
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.
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.
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.
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.
Comfort matters a lot when you are pregnant. If you are limited to certain positions, you can then use comfortable pillows for cushioning and support. Use the pillows to support your back and hips for improved comfort. 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.