Sleeping disorder is not a new phenomenon in a pregnant woman’s life. Although it’s not an uncommon problem, it can certainly be very troublesome.
It’s vital for a mother and her growing child to get sound sleep. After all, a woman goes through a lot when they’re pregnant. Resting is the most essential thing during this time. And so, we’re providing a few tips to help you sleep better during your pregnancy.
Let’s get to it!
- Finding the Right Sleeping Position
Having trouble to find the right sleeping position?
Let’s face it, sleeping comfortably with a growing belly can be pretty tough.
When you are close to your due date, you won’t be able to sleep on your back. By sleeping on your back you can block the blood flow to your heart.
Doctors recommend to sleep on the left side, grab some pillows and squeeze them in between your legs. It helps to give your baby the proper amount of blood and nutrients it needs.
Not only does it help the baby, but it also keeps your spine and legs in sync. Relieves stress on your sciatic nerve. You can also use a body pillow to support your belly and lessen the strain on your muscles.
2. Proper Hydration
Keeping yourself hydrated throughout the day is very important. However, it’s also equally important you don’t drink any liquids a few hours before you go to sleep.
Your baby is growing bigger day by day. All this growing creates less room for your vital organs. For instance, your lungs and bladder. They are the most under stress during a pregnancy.
Getting up to ease your bladder is common but when you do get up, make sure the house is as dark as possible.
Make use of a night-light or low light bulbs in the bathroom. Full exposure to a bright light is likely to alert your brain. That’ll make it hard for you to go back to sleep.
To ease your breathing problems use pillows on your back to push yourself up. This way, your lungs are less in stress. And you can actually breathe and be comfortable enough to sleep.
3. Give Time to Yourself
A big change is about to happen and all of this is bound to keep you up at night. We suggest you make a routine.
If you set aside an evening routine for yourself it’ll help you fall asleep without any worries. Make it all about soothing yourself. Treat yourself to a soothing cup of tea, caffeine free, of course.
A glass of hot chocolate or milk is cool too. Read a book, or watch one of your favorite movies to relieve stress. Ask your partner to give you a shoulder massage. It’ll help you loosen up those tensed muscles.
And it’s important to remember the thing about routines, you have to be consistent with them.
4. A Healthy and Balanced Diet
The most common problem women face during this transition is heartburn and acid reflux. As he/she is growing, they’re also pressing against your stomach.
Even though nausea subsides by the second trimester, acid reflux and heartburn continue to be there. Instead of having three meals a day, try breaking them down into six small meals.
Avoid having large meals before going to bed. Take your time to chew and really savor your food. Have meals that’ll make you sleepy. A peanut butter sandwich or a granola bar with a glass of milk can induce sleep.
Make your diet a healthy and balanced one. Keeping yourself slightly full will also help with nausea. Avoid eating food that is too spicy or oily. These are known to make your symptoms much worse.
You may also use pillows to keep your head elevated when you sleep. That way you can avoid having heartburns at night and have a peaceful slumber.
5. Keep Yourself Fit
Keeping yourself fit is essential during a pregnancy. Daily exercise can boost your mood and give you a healthy and balanced lifestyle. It can help with the cramps that you get at night.
Not to mention, a proper blood circulation all over your body. It’s advised that you exercise during the day. As the adrenaline will be bound to keep you up at night if you exercise late in the day.
Diminishing stress and anxiety through exercise is a very smart idea. Staying fit will also help you be confident and focused.
6. Fight the Urge to Worry
It’s easy to get anxious and worry about the delivery and lose your sleep over it. If you’re someone who over thinks like I do, then you know how bad all this worrying can get for you.
To avoid unnecessary stress and anxiousness, consult your doctor or the midwife. Clear away any fears you’re having and talk openly about what’s bothering you the most.
If it helps, then create a plan or a routine that you want to follow during the delivery process. This will ensure all your concerns are being addressed and you can give yourself some peace of mind.
It also helps if you talk to a therapist if nothing else is working. There are therapists who work with pregnant women and they might be able to give you the reassurance.
There’s nothing more crucial than a good night’s rest. Yes, it’s easier said than done, but if you take some tips out of this article you’ll find yourself to be in a better mood than before.
Nobody can tell you what works best for you, only you know that. So, see what works best for you, how it works for you and your baby. Try to worry less and be positive.
Featured image via WeHeartIt.