7 Tips For Better Sleep During Pregnancy
It is likely that you will have difficulty sleeping during your first trimester of pregnancy. It can be due to stress, anxiety, hormonal changes. There are several actions that you take to sleep better including:
- Creating a Nightly Routine Before Sleeping
- Keeping a Proper Pregnancy Diet
- Drinking Water
- Minimize Stress and Worries
- Making Yourself Comfortable at Night
- Taking Naps During the Day
What causes sleepless nights during early pregnancy?
As your baby bump grows, you will probably feel physical discomfort and worry about your proper sleeping position. You will also likely wake up during the night to needing to go the bathroom, and it is sure to give you troubles having that good night’s sleep.
Create a Nightly Routine Before Sleeping
Having a consistent nightly routine before going to bed, has been shown to help people drift off to sleep during the night. As you prepare yourself for bed, you can try doing some relaxing pre-sleep rituals.
For instance, you can read a good book, have a soothing shower, sip a cup of tea, or indulge yourself in a relaxing massage. Your body will come to expect this routine and get it primed for sleeping.
You can Go to sleep with relaxing background sounds as part of your routine. Make sure to lower the brightness on your screen and enable blue light filter (nighttime mode) on your phone or PC.
Eat A Balanced Pregnancy Diet
Yes, your diet will affect your sleep patterns during pregnancy. That is why it is crucial that you always observe a healthy, balanced diet. For instance, you should always decrease your caffeine intake during pregnancy. Not only is it dangerous for your baby’s development, but it can also cause you sleep deprivation by keeping you up at night.
If pregnancy nausea strikes during your sleeping time, you should try munching bland foods like crackers throughout the day. It is essential that you keep something in your stomach to prevent those nasty nausea attacks.
Also, do not forget to eat a balanced diet of fruits and vegetables for your baby to get the essential nutrients for good health.
Drink Water During the Day
Keeping a significant amount of water intake during the day is essential to staying hydrated. Water is also soothing to the mind and the body which is ideal to give you that good sleep at night. Try infusing your water with fruit to help it go down easier. These fruit-infusing water bottles are on sale for just $10!
However, you should keep in mind that you minimize your water intake before going to sleep to avoid frequent urination during your sleeping hours.
Do Not Forget to Exercise
Being pregnant doesn’t mean that you should stop doing physical exercises. Working out during the day is ideal to helping you have a healthy pregnancy. It improves blood circulation as well as reduces your risk of getting body cramps at night. If you have a good blood circulation, you will doze off more easily when night time comes. Try these pregnancy-specific workouts to help get you started!
Minimize Stress and Worries
Stress and anxiety are the leading causes why you have trouble falling asleep at night. Thus, you should make sure that you avoid keeping your worries and problems to yourself. You should have an outlet for them. Look for a friend or a family member to talk about and unburden your worries. Also try meditation or mindfulness to help calm your mind before bed.
Make Yourself Comfortable at Night
For you to be comfortable sleeping at night, you should get yourself comfy pillows and a suitable mattress to optimize your sleep. There are body pillows and mattresses specially designed for pregnant women to provide them excellent body support when they are sleeping.
It is also important that you do a left side sleeping position to have a good circulation of blood throughout your body.
Take Naps During the Day
If it is difficult for you to sleep at night, it is advisable that you take naps during daytime to minimize the stress and fatigue caused by nighttime sleep deprivation. Look for a pleasant place where you can relax and have your daytime siesta.
For most pregnant women, sleeping can be a difficult thing to do. That is why it is essential for them to know about the various ways on how to drift off easily into sleep at night. You can take some cues of the ways mentioned above for this purpose and to have a happy, healthy pregnancy.
Author Bio: Lisa Jones is a freelance blogger and mother of two beautiful children. She writes stuff about women’s health and lifestyle as well as excellent topics about home improvement. Lisa also love to browse products at Black Mango for her health and lifestyle and home improvement articles.