A proper night’s sleep when pregnant is hard to come by. You’re lucky if you get some sleep at all. The various position changes and countless visits to the bathroom hamper sound sleep at night. Sound sleep ensures a stable mood. It strengthens the immune system and also prevents any sort of mood disorders or depression one may face during and after pregnancy. While all of this may sound very scary, you might even feel defeated. We’re here to tell you that there is still hope! We are providing 6 tips to help you get a better night’s sleep when you’re pregnant.
Start in Your Bedroom
First thing’s first, you need to transform your bedroom into a place that solely makes you fall asleep. If there’s any part of your body that goes through hell, it’s your hips. The pregnancy can affect your hips to pressurize your sciatic nerve. This is where pillows come in.
You’re obviously aware that side sleeping is the best possible option. It puts less pressure on your uterus and allows your baby to get proper nutrients. So, grab a pillow and place it between your knees. Not only will it relieve you from any sort of pain, but also helps in inducing sleep. A body pillow works wonders to make you feel super comfortable.
Heartburn and acid reflux now are like overly clingy neighbors. Pillows can help you feel at ease from these problems as well. Use it to elevate your head a few inches. This will put less pressure on your diaphragm and help you breathe.
Stay in the Dark
Drinking lots of fluids are essential for you and your baby. That being said, the more you drink, the more you’ll run to the bathroom. Drinking water before going to bed will wake you up every now and then.It’s important to be liquid free a few hours before getting to bed. This way you’ll get up less and get a peaceful sleep. But even if you do get up, try staying in the dark. Remember, don’t walk in the dark completely. You must know where you’re going. Invest in a nightlight or install some lights that can be dimmed manually by a remote.
Small Meals and No Bedtime Snacks
Acid reflux and heartburn occur when your baby starts to push against your stomach. It presses against the lungs, and your bladder too. It’s wise to break your meals down. Instead of having three meals, cut it down to 6 small meals. Fight the cravings and avoid eating spicy and acidic food. Avoid having meals before bedtime.
Have light meals earlier in the day to prevent heartburns. It’ll give your body the necessary time to digest the food. Avoid late night snacks completely. Being slightly full can decrease nausea. If you must have snacks, have the ones that induce sleep. A peanut butter sandwich or crackers with a glass of milk works well.
It’s obvious you’ll worry about the delivery. Being anxious is justified. This is also one of the main reasons why pregnant women have trouble falling asleep. It’s best to seek help from your doctor or a midwife. Voice your fears to them and be frank about your queries. They’re there to help you.If your anxious thoughts are keeping you up at night, then write them down. Keep a stack of paper or a notepad and pen on your bedside table. Write your thoughts down and relax. Do this an hour before bed to induce positivity and better sleep.
There are various classes for pregnant women. You can sign up alone or with your partner. It’ll be a chance to learn and mingle with people going through the same scenario.If you’re still constantly worried, try going to a therapist. They ease anxiousness and help garner positive peace of mind.
Naps and Sleeping Conditions
There are many doctors who encourage pregnant women to nap during the day. Make some time and take a power nap for 30 minutes. A 30-minute nap every day will boost your energy. Especially if you have trouble sleeping at night. Remember to nap for 30 minutes only. If you drift off into a deep sleep it may be difficult for you to wake up.
Sleeping in the right condition is a big factor here. Pregnant women feel hot during this time because their body generates excessive heat. Set the temperature according to your needs to sleep better.
Keep Your Bed Distraction Free
This is a very crucial tip. Keeping your bed free from distractions will benefit you greatly. Many people tend to bring in their work to bed and that’s one of the main reasons why people find it hard to fall asleep. Avoid having your laptop, phone or any kind of gadget near your bed when going to sleep. Avoid having a TV in your room. It may tempt you to keep watching when you should be falling asleep instead. It’s also recommended not to have a workout session or a cleaning session before you hit the hay. They’ll keep you up even more. Instead, opt for boring chores if you find yourself unable to fall asleep. Create a bedtime routine for yourself. This may include reading a book, listening to soothing music to fall asleep fast. Remember to keep your bedroom distraction-free. Make it a relaxing retreat for yourself.
Thoughts and Concerns
It’s difficult to get sound sleep during pregnancy. It takes time to figure out what’s best for you and your baby. But, follow at least one tip from here to see results yourself. Create a sleeping routine that’ll benefit both of you. Be consistent, and it’ll be worth it.
About Emily: Emily is a content writer at FeedFond. A flagbearer of organic eating and a fitness freak, she’s a healthcyclopedia. To read more of her articles, visit FeedFond.com.