Sleeping disturbance, or insomnia, is not an uncommon problem during pregnancy. It’s usually the result of stress, leg cramps, shortness of breath, back pain, hormonal fluctuations, nausea, etc. Besides, bad sleeping habits can make these problems worse. Experts infer that not having enough sleep may facilitate complications of pregnancy. High blood pressure and Gestational diabetes are the extremes among them.
Here, we are with some tips which can help you to sleep well during the pregnancy period.
Eat well: A well-balanced and nutritious meal is vital for all pregnant mothers. However, caffeinated drinks initiate sleep disorder. So, try to avoid them after 4 p.m. While having a healthy meal, avoid overeating. Getting all the essential nutrients helps the body remain fit and sleep well. A satisfied stomach will help prevent nausea too.
Drinking habit: Drink lots of water and fluids during the day only. Lower your intake of the same after 7 p.m. It will reduce the need to wake up for short calls during the night.
Exercise: Pregnant women need to exercise regularly to improve blood circulation and ensure optimal growth and health of the unborn child. While it may be advisable to exercise, you should avoid exercising a few hours before bedtime. If exercise is not possible, then try to remain active throughout the day.
Handle stress and anxiety: Anxiety, stress, and depression are some of the leading causes of sleep disorder. Learning to manage stress or even talking to someone significantly reduce stress and anxiety.
Have a routine: Having a daily routine can help program your internal clock correctly. Try a few soothing rituals such as drinking a hot cup of milk, green tea, taking a warm bath, reading a book, shoulder massage, or hair brushing just before bedtime. These types of habits refresh the mind, also facilitate sound sleep.
Create an environment to sleep: Try to make your room calm, dark, and quiet before sleeping. It helps in optimal sleeping conditions. Use a dim light in the bathroom for midnight calls. It will help to maintain the drowsiness. And you will face less trouble to sleep again.
Find a good sleeping position: You can sleep in any position during the first trimester. But, experts recommend sleeping on your left side, especially during the third trimester. The left-side sleeping position ensures easy blood circulation to the kidneys, uterus, and fetus. Avoid lying on your back.
Prevent heartburn: Heartburn can be a real cause of insomnia for many pregnant mothers. Prevent heartburn by avoiding deep-fried, spicy, and acidic foods. Stop alcohol consumption right away. You should also avoid reclining or lying down an hour or two after having a heavy meal. Consider sleeping on a pillow to prevent heartburn altogether.
Take a nap during the daytime: Taking some time to nap during the day can help you relax as well. A daytime nap is crucial if you aren’t getting enough sleep at night.
Ensure your body has enough support: There are times when you’ll need medications to sleep well. Look for special pregnancy body pillows for additional support. You can also use the cushion to support your knee and belly as well. A new mattress from the Sleepys can also help you to sleep soundly.
If none of the tips we have mentioned above don’t seem to work, you should consider talking to an expert. A good doctor will help you find ways to get enough sleep, even without using sleeping pills.