Health Insider: Promising Sleeping Tips for Pregnant Mothers
Posted on 11 August 2017
Are you expecting a child and having trouble sleeping at night? Worry not, because you'll be able to doze off comfortably with these sleeping tips for pregnancy mothers. Our bedtime solutions will have you feeling better in no time.
Having a baby is one of the greatest things in the world. It's a moment of pure joy, as you welcome a new member of your family. But during pregnancy, many women experience sleep disturbances which are common, and this can result in restless nights and tiresome mornings.
In fact, a study by the National Sleep Foundation reveals that 78% of women experience issues with sleep while they are pregnant. The reason for these sleep disorders are things like hormonal fluctuations and physical discomfort.
As your pregnancy progresses, your baby bump gets bigger, leading to difficulty in finding the perfect sleeping position. Or you may have to get up a couple of times during the night and run to the bathroom to urinate. These things keep you from having a good night's sleep, and it's a miracle when you catch any solid shut-eye. Carol Ash, M.D., says, “They're the reason women, in general, have a harder time sleeping than men do."
Luckily, you don't have to look elsewhere to find tips on sleeping better while pregnant, especially through the final months of pregnancy. If you want to know promising sleep tips for pregnant women, then read on.
Sleep in a Comfortable Bed
An important factor in sleeping well is sleeping on a mattress that is comfortable for your body. The bed you sleep in should support your growing belly. If you doze off on mattresses that aren't comfortable, you might wake up more frequently because of the aches and pains. So invest in a cozy bed that can ensure you'll have the best rest possible.
Put pillows under your knees or back to support your legs and abdomen to achieve a better sleep. Remember, your pregnancy lasts 40 weeks, so don't settle for a bed and pillows that aren't comfortable. It'll make the whole nine months of pregnancy a hassle.
Stick to a Bedtime Routine
Setting up a bedtime routine can help your body can wind down with greater ease. Head to bed at the same time and perform the same rituals each night so that your internal clock knows it's time to sleep. Things like brushing your teeth, washing your face, and maybe reading a few chapters of your favorite book can help. As much as possible, avoid using electronic devices an hour or two before sleeping. The light that these devices emit can trick your brain into thinking that it’s morning, making it hard to sleep. So bid those texts and games goodbye during the night.
Watch Your Diet and Get Enough Fluids
Eat foods like fruits and vegetables that are rich in vitamins and minerals to help in the development of your baby. In addition, leafy greens can also provide iron and folate which helps in lessening restless leg syndrome episodes and leg cramps.
To avoid heart burn, cut out acidic foods like chocolate and coffee because these can trigger heartburn that can interfere with your sleep. Give your stomach ample time to digest the food that you ate because it can also contribute to heart burn.
According to the Institute of Medicine, pregnant women should consume at least 12 or 13 eight-ounces glasses of water every day to keep hydrated. But you should remember to space out your sips to avoid running to the bathroom in the middle of the night. For this reason, taper off your fluids a couple of hours before going to bed. It'll be easier for you to sleep that way.
Make sure that you have light snacks on the nightstand before sleeping. Some women may experience nausea at night or wake up with a growling stomach. Snack like crackers and biscuits can help you with this problem, eliminating the need to get up and wander through the kitchen. Besides, it'll be harder for you to return to sleep once you get up, turn on the lights, and walk around.
A study by Lee, et. al, reveals that pregnant women who slept less than 6 hours per night were more likely to undergo longer labors and were 4.5 times more likely to require cesarean deliveries. So don't compromise your sleep for the sake of other things, because in the end, you might have suffer more than you are currently. Try your best to get a good night's sleep and always make sure to live a healthy lifestyle to eliminate any complications in the future.
Author bio: Leslie Wyman is a freelance blogger and a mother to two lovely children. She likes to share her knowledge and experiences through the articles that she writes. Leslie recommends keeping tabs of sites like Beds Online to find beds that will suit your needs. As a mother, she spends ample time with her daughters by taking them to amusement parks and malls.