Good sleep during pregnancy might be a distant dream for most mothers. Your growing belly can affect your sleeping position and might cause mild discomfort. Apart from this, there is the usual anxiety, stress and hormonal fluctuations that might prevent you from sleeping well. You may also have to get up several times during the night to empty your increasingly cramped bladder. If you’re facing any of the above, here are 10 ways to help you sleep better during pregnancy:
- Avoid sleep during the day
Lack of sleep during the night may tempt you to catch up on it during the day. However, daytime sleepiness might make it more difficult to sleep at night as it takes away some of the sleep pressure that builds up over the day. If you must, take a quick nap that lasts no more than 30 minutes and ensure that this naptime is at least 5-6 hours before your bedtime.
- Skip late-night snacks
Snacking on foods, especially oily and fried ones, late at night can cause acid reflux or heartburn. It might make you uncomfortable and keep you wide awake. To prevent this, don’t consume anything in 2 hours before bedtime. Also, don’t recline for an hour or two after meals and sleep with your head elevated on pillows. Also, try to avoid spicy and friend foods that may worsen symptoms.
- Sleep on your left side
It is often recommended that after 20 weeks, pregnant mothers should avoid lying flat on their backs and sleep on their sides. It helps reduce the amount of pressure on the uterus and helps mothers to breathe better. This position also relieves backaches. The American Pregnancy Association suggests sleeping on the left side to help increase the amount of blood and nutrients that flow to the baby.
It is important to exercise regularly during pregnancy for optimum health. It helps to improve blood circulation and reduces cramping in the legs that occur during night time. It will also help you tire and make you sleepy. However, avoid exercising late in the day as it releases adrenaline that might keep you awake at night.
- More fluids during daytime
Staying hydrated is essential for pregnant women and they drink a lot of fluids throughout the day. The growing baby also puts pressure on the bladder which results in frequent trips to the bathroom. This can be particularly troublesome during the night as it interferes with their sleep. In order to avoid this, be sure to get plenty of liquids during the day but cut back at least 3-4 hours before bedtime. Night time urination can’t be avoided completely by its frequency can be controlled in this manner.
- Turn off the lights
A dark, quiet room can help you sleep better. Check for objects with bright lights, such as alarm clocks or any other electronic sources that might interfere with your sleep. Keep these away from directly facing you as artificial light can disturb natural sleep and inhibit the production of the hormone melatonin that affects sleep cycle. Try to ensure that your blinds or curtains are closed to keep bright morning light away.
- Get into a routine
A soothing, comforting, evening routine can help establish consistency and help you become more relaxed to sleep better. Try drinking a cup of warm milk, reading a couple of pages from a good book, taking a shower or getting a message every day to set a routine. Find out what works the best for you and do it on a daily basis.
- Manage stress and anxiety
Stress and anxiety can have a big impact on a good night’s sleep. Make sure you talk to your family or friends about any concerns that you may have that are keeping you up at night. Even yoga or medication can help calm you down and help you relax. You can also try and seek help from a professional in case you feel the need to do so. Our team at KIMS Cuddles is always around to help you out.
- Support your body
Often times, discomfort or pain the body causes lack of sleep in pregnant women. A majority of women don’t realize that a certain arrangement of pillows can solve these problems. Using a special pregnancy pillow or regular pillow to support your body can help ease backaches and discomfort. Placing a pillow slightly tucked under your back side will also support your back and hold you upright. For more comfort, try to sleep on your side with one pillow under your knee and another under your belly.
- Get professional help
If your insomnia persists, speak to your doctor and seek professional help. Talk to the doctors at KIMS Cuddles to find a solution to all your sleep problems. It is essential to get as much rest as you can get during pregnancy.
While it may seem like getting an eight hour sleep is impossible during pregnancy, little things that you do can help you relax and get a good night’s sleep. For any queries that you may have, get in touch with our team at KIMS Cuddles.
*The opinions expressed in this article are not to be substituted for medical advice under any circumstance