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Now that you are pregnant, you will find that you have more difficulty sleeping than when you were not expecting your little bundle of joy. There are many reasons for this. One of the main causes of the lack of sleep during pregnancy is nausea. This is triggered by the hormonal changes going on in your body.
Apart from this, pregnant women also suffer from heartburn, restless legs, breathlessness, anxiety about the baby, and aches and pains related to pregnancy. Other medical conditions like a stuffy nose, snoring, and leg cramps could also keep you up at night.
Here are 10 sleeping tips for pregnant women that will make sure that you are well-rested every night.
Sleeping Tips During Pregnancy
1. Have A Sleep Schedule
One of the most efficient and successful methods to ensure that you get the sleep you require is to establish and stick to a sleep schedule. Each of us require different amounts of sleep, but most medical experts agree that individuals require between six to eight hours of sleep every day. Once you decide how much sleep you require, decide 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 Bed Time Routine
Start with ten minutes every night where you wind down from the day’s activities. You can include your night time brushing into this routine. Start with drinking warm milk which has been proven to make you fall asleep faster. Once you become comfortable with taking time for yourself, you can extend it up to 30 minutes. Include a massage in this routine for best results.
3. Use Your Bed Only For Sleep And Sex
While it might be tempting to bring the laptop into 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
Consuming enough water is of paramount importance during your 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. Left Side
By the time you hit the 20th week, 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.
7. Avoid 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 on an elevated level. Avoid food that is fried, spicy and acidic. This should ease any heartburn you may be experiencing.
Use relaxation techniques like meditation before going to bed. Aroma therapy with scented candles or essential oils has also been proven to relax your mind and body into a calm state. Leave all your worries outside your bedroom and let go of any stress you might be carrying.
9. Keep The Smartphone Off
Any screen that comes with a backlight tricks your brain into thinking that it is still day time. It is best to avoid all screens, including your phone, for an hour before bedtime. If you do feel like it, then read something light like a novel or a magazine before bed.
10. Get Help
If the insomnia persists, then you should get help for the same. Discuss the various options with your doctor and follow a plan that will suit you 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. Follow the above tips to ensure a good night’s rest.