If you think the words sleep and pregnancy don’t belong in the same sentence, you’re not alone. Sixty per cent of pregnant women say they take a nap over the weekend while more than half admits to taking at least one nap during the working week. Read on to find out what you can do for a good night’s sleep during pregnancy.
During pregnancy, it’s not uncommon to contend with sleep disturbances. Mostly, these are the result of anxiety and stress, hormonal fluctuations, and physical discomfort. As your pregnancy progresses, you may find it more difficult to find a comfortable position, or you may have to get up several times during the night to empty your increasingly cramped bladder. But take heart! Read the tips to get a better and more comfortable pregnancy sleep, and the critical rest your body and mind need during this time.
Try curling up or stretching out on your left side with a pillow between your legs. (And keep returning to that position if you wake up at night and find yourself on your stomach or back.) You can buy a number of different maternity pillows, though you may find that your usual pillows work just as well. To get good pregnancy sleep arrange them between your legs, under your bump, and behind your back for extra comfort and support. In your third trimester, you might find that wearing a sleeping bra and a maternity belt will give you extra support and make you more comfortable.
Completely eliminate caffeine and alcohol to prevent insomnia and to get a good pregnancy sleep. If nausea is a problem for you, try eating frequent bland snacks (like crackers) throughout the day. Keeping your stomach slightly full helps keep nausea at bay. Eat a well-balanced diet. Not only is this crucial for you and your baby’s health, but getting the necessary nutrients will help keep you feeling satisfied and less prone to major nighttime “snack attacks” that may contribute to restlessness and insomnia when you go to sleep.
Taking some gentle exercise during the day will improve blood flow, make you feel more relaxed and may help you to enjoy a deeper sleep. Yoga is a good option especially as the relaxation techniques learned can be used to wind your mind down after a busy day and to get pregnancy sleep. However, although it sounds clichÃ©d, a brisk walk in the fresh air will do wanders too. It is important to consult your doctor before trying any new type of physical exercise during pregnancy
In subject of pregnancy sleep many people think that sleep deprivation in pregnancy is nature’s way of preparing you for the inevitable disturbed nights after your baby is born. Others think it’s just a double dose of bad planning in the make-up of mankind. Whichever way you look at it though, following the simple tips above could help improve your chances of getting some decent shut-eye before your baby arrives!
For pregnancy sleep regular exercise, but not close to bedtime, will help you sleep and help with energy levels. Avoid meals close to bed, particularly if heartburn is a problem for you. Pillows! Use them wherever you need them: between your knees for aching hips, under your belly for support, behind your back, and under your head. Nap when you can, though this can be difficult with other children around. I learned to nap on the couch while my daughter played with her blocks quietly. Enlist the help of family if needed. Sleep in or head to bed early. Try relaxation before bed. A warm bath or a warm glass of milk is good for pregnancy sleep.