8 Tips For Better Sleep During Pregnancy
A sound sleep is a dream for any pregnant woman. Various factors like hormonal changes and physical discomforts contribute to sleep disturbances. During the first trimester, extreme fatigue, frequent urination, morning sickness and emotional turmoil deprive you of sleep. Heartburn and nightmares are the culprits in the second trimester. As you near the due date, the growing belly adds to the discomfort. Moreover, pain around the pelvis and constant back pain haunt most women during the third trimester.
Thus, a vast majority of women never have a peaceful night by the end of pregnancy. Here are a few important do’s and don’ts about sleeping during pregnancy.
Make sure that you drink plenty of fluids during the day. However, reduce the amount of water prior to bedtime. Otherwise, you will end up visiting the restroom all night. Also, empty your bladder right before you sleep.
Avoid Caffeine And Sugar
This tip will break a few hearts. But, now that you are pregnant, you will have to cut down your caffeine and sugar consumption. Limit caffeine intake to 200 milligrams each day. Or else, among other things, it will result in a troublesome sleep.
Have Light Snacks
Eating light snacks will help you to get a restful night’s sleep. Good choices include cheese, whole grain muffins, and warm milk. In addition, foods high in carbohydrates such as bread or crackers are highly recommended.
Learn To Relax
Relaxation and breathing techniques will be helpful to get a peaceful sleep. A warm bath or shower can also be useful. Regular exercise will keep you healthy, improve your circulation and reduce leg cramps. 83% of women who exercise regularly reported to have a good sleep. However, ensure these exercises are safe when pregnant. Avoid long naps during the day. If you are constantly troubled by stress and anxiety, talk to a friend or professional about your worries.
Keep Heartburn At Bay
Heartburn is another irritation that stops you from a sound sleep. To avoid heartburn, avoid spicy, fried, or acidic foods. Do not lie down immediately after eating as it accelerates burning.
Use Pregnancy Pillows
One of the best ways to get a comfortable sleep is to use a special pregnancy body pillow. By supporting your body, it provides you the optimal sleeping position. It will also address pregnancy symptoms and health issues.
Get Your Position Right
Sleep on your left side. It enables maximum blood flow to the fetus, uterus and kidneys. Do not lay flat on your back. If you suffer from heartburn, sleep in a position that keeps your head and neck elevated.
Set The Ambiance
Right room temperature helps you to get into relax. During pregnancy, your body temperature will be slightly high. Set the bedroom to temperature lower than what you have normally, so that it will have a soothing effect. In addition, ask your partner for a massage. Another proven tip is to make love, provided both of you are in the mood.
Sleep disturbances are part of any pregnancy. And developing these habits may help you to overcome them. Do not use any medications including over-the-counter medicines or herbal products to sleep better. Talk to your medical team before you take any medicine.