Simple Ways to Get a Better Night’s Sleep During Pregnancy
It is common to find yourself tossing and turning in bed to find a comfortable sleeping posture during pregnancy, it even gets worse sometimes during the third trimester when the fetus has grown and is already pressing on bladder, spine, and other body joints. Peaceful and quality sleep at night not only translates to a good and happy pregnancy period but also takes care of the baby inside of you, keeping it healthy.
That said, being pregnant presents enough challengers, so you shouldn’t have to worry about changing your entire daily routine just to get a good night’s sleep. Don’t worry! Below, we’ve listed out a few easy bedtime modifications that may help you get your best night’s sleep during your pregnancy.
Go to Bed when you are Sleepy
During pregnancy, your body goes through a lot of changes which may start affecting your daily routine. One of these changes is the amount of sleep you require while pregnant. Dozing off on the chair earlier than your standard sleeping time should not surprise or worry you, head to the bedroom and get yourself some sleep. It is good to listen to your body when nursing a pregnancy, therefore, try to adjust your bedtime and wind down routine depending on how you feel.
Don’t Drink Fluids after 7PM
Going to the bathroom again? Frequent bathroom runs go hand in hand with pregnancy but can often disturb your sleep. While it’s important to drink plenty of water, aim to drink most of it during the day and not after 7:00 at night. Avoiding diuretics like coffee, tea, and soda will also help with this.
Sleep on your Left Side
If you’re a stomach sleeper, it’s time to shift sleeping positions. Expectant mothers should sleep on their left side during the third trimester of sleep. Practicing this will increase the flow of blood and nutrients to the uterus, fetus, and kidneys. Pregnancy pillows are a great way to keep this form comfortable, and your baby supported.
Improve Your Sleep Hygiene
Sleep hygiene has to do with your bedtime routine and sleep environment. In a sleep guide for pregnant women, sleep experts listed out a few tips for improving sleep hygiene, below:
· Take time to unwind for thirty minutes or so before you try to sleep. Take a warm bath, meditate, do prenatal yoga, or read a book.
· Block any light sources and use a dim nightlight in the bathroom.
· Make sure your mattress is in good shape and provides ample support.
· Avoid any screen time before bed.
· After the first trimester, use an essential oil diffuser to help calm you to sleep. Be sure to avoid oils that can cause contractions.
Bask When the Sun Comes Out
Morning sickness, cramps, fatigue, are all good excuses to stay in bed watching HGTV, however it’s important to maintain healthy exposure to sunlight. Getting enough sunlight ensures your body secretes melatonin, which is responsible for signaling the body to sleep. Failure to have enough sunlight may disrupt secretion of melatonin. As a pregnant woman, your body needs roughly twenty to thirty minutes of sunlight exposure per day.
Make your Room as Dark as Possible
Making your room as dark as possible will enable you to attain deep sleep. You can achieve this by using dark covers and shutting off any sources of light. The smallest light in your room can hinder secretion of melatonin that is responsible for falling asleep. Lack of melatonin can keep you awake for so long hence not achieving the maximum required amount of sleep for pregnant women.
Exercising helps improve sleep for pregnant women. Unless your doctor advises against it, you should exercise at least 30 minutes every day. Regular exercise will help drain pent up energy in your body hence increasing circulation, improving your mood, and helping you fall asleep easily at night. Ensure to only consider safe pregnancy workouts like swimming, walking and running, or yoga to keep your body fit and active. Ensure you finish your physical exercise at least three hours before your bedtime to give your body enough time to unwind.
Sleepless nights start long before your baby arrives, that is why finding out ways to have good night rest is the only solution to maintain a healthy body, fetus and energized. Lack of sleep is of great inconvenience; researchers show that women who do not get enough sleep during pregnancy might have higher risks of developing pregnancy related complications including. For more information or helpful tips for mothers, click here.