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It’s common to have trouble falling asleep (and staying asleep) during pregnancy, but getting a goodnight’s sleep is so important. Sleep issues in pregnancy are often a result of hormonal changes and the growing body. Nausea, heartburn, body pain, the frequent urge to urinate, and more can also keep you awake during pregnancy. Nevertheless, you need your sleep (and rest) for your good health. In this article, we’ve listed down some simple and effective tips that can help you sleep better.
Video: 10 Tips to Sleep Better During Pregnancy
Sleeping Tips During Pregnancy
Here are 10 sleeping tips for pregnant women that will make sure that you are well-rested every night.
1. Have a Sleep Schedule
One of the most efficient and successful methods to ensure that you get the sleep you require is by establishing a sleep schedule, and following it. Each woman may need different amounts of sleep, but most medical experts agree that individuals require six to eight hours of sleep every day. Once you decide how much sleep you need, set a time you will wake up every morning. Work backwards and calculate by when you will need to sleep to get adequate sleep. No matter what, you must always wake up at the time you have decided. This will put your mind into a cycle that it will recognize soon and will send signals to your body when it is time to sleep.
2. Have a Bedtime Routine
Start with ten minutes every night where you wind down from the day’s activities. You can include your nighttime brushing into this routine. Start with drinking warm milk, which is known to trigger sleep. Once you become comfortable with taking some time for yourself, you can extend it up to 30 minutes. If possible, include a massage session in this routine for best results.
3. Use Your Bed Should Only for Sleep and Sex
While it might be tempting to work on your laptop while sitting on your bed, train your brain to understand that the bed is only for sleep and/or sex. Training your brain to understand that the bed is a place to reset your system and reboot is extremely important. Doing this will alleviate the stress of having screens on your bed, and it will program your body to do only one or two things in that specific space. This ensures better sleep quality.
4. Drink Up
Drinking enough water is of paramount importance during pregnancy. Take care to drink water during the day time. Slow down as the night approaches as you can then avoid waking up in the night to urinate.
Even as a pregnant woman, it is extremely vital that you get your daily dose of exercise for optimum health. Consult with your health specialist on what type of exercises you can engage in. Avoid any exercise at night as it releases a hormone called adrenaline that makes sleeping harder.
6. Sleep on Your Left Side
By the time you hit the 20th week of pregnancy, you should be sleeping on your left side to ensure optimum blood flow to the developing foetus. It is best that you make it a habit from the time your pregnancy is confirmed. You must avoid sleeping on your back. Place a few pillows on your side to avoid turning over. If you wish to sleep in the supine position, you can, but avoid sleeping in that position for more than 10 minutes, as it can cause supine hypotension.
7. Lower the Chances of Heartburn
The best way to avoid heartburn is to not recline or lie down for up to two hours after consuming a meal. When sleeping, keep your head elevated. Avoid eating fried, spicy, and acidic foods. This should ease any heartburn you may be experiencing.
Use relaxation techniques like meditation before going to bed. Aromatherapy with scented candles or essential oils is known to relax the mind and body. Leave all your worries outside your bedroom and let go of any stress you might be carrying.
9. Don’t Use Gadgets Before Bedtime
Using smartphones at night can trick your brain into thinking that it is still day time. So, it is best to avoid using gadgets at night. Keep your phone away at least an hour before bedtime. You can read a book or magazine, before going to bed.
10. Seek Help
If insomnia persists even after trying all the possible remedies, then you must seek help. Discuss the various options with your doctor and follow a plan that will work for you the best!
Falling asleep and getting adequate rest might be the last thing you would think a pregnant woman needs to worry about. However, the changes in your body can keep you up all night and rob you of some much-needed rest. If you’re having sleep issues during pregnancy, then follow the above tips to sleep better.