Sleep disorders are quite common during pregnancy. One of the common problems experienced during the first trimester are the changes, which occur in sleep patterns of pregnant women. They feel tired and sleepy during the whole day, which eventually affects duration of bed rest. So, it changes both the quality and quantity of a good night sleep.
Pregnant women feel uncomfortable, while they’re trying to take some rest due to increased hormone levels along with some other factors such as diabetes, obesity, nausea, headaches and swelling of their belly. It’s important for you to adapt healthy sleeping habits right from the start.In order to help you get a good night sleep, you can follow the below mentioned tips before going to bed.
1. Sleep on the Left Side
In third trimester, you can try sleeping on the left side of your body which will allow better blood flow to the fetus, uterus and kidneys. Always avoid lying on your back for a long period of time.
2. Use of Fluids
Drink plenty of water and ingest as many fluids as possible during the whole day. However, you should never drink anything before going to bed, since you’ll need to wake up and go to the bathroom for urination.
3. Acid Reflux (Heartburn)
In order to prevent heartburn, you should avoid eating spicy foods, fried foods and acidic foods. If you’ve this chronic problem then its best keep your head elevated on the pillows while you are sleeping.
4. Regular Exercise
Do regular exercise in order to improve blood circulation, reducing cramps, bloating and getting rid of the back pain. Swimming is one of the highly recommended exercises during pregnancy.
Try eating some snacks like crackers, nuts, and fruits in your daily routine. It will help to prevent nausea by keeping your stomach full.
Use pregnancy pillows and mattresses specifically designed for pregnant women. These may help you to sleep better. You can also use regular pillows to support your body. If you are using multiple pillows, then you can place one pillow between your legs and the second one behind your back for complete support.
Naps are highly recommended during pregnancy. If you can’t take naps much frequently than you can at least avail them on weekends.
Learn to relax with breathing and relaxation techniques such as yoga. It will also help you, when you will experience contractions.
9. Warm Bath
A hot bath or shower before going to bed can be helpful for pregnant women.
Talk to your doctor, if you develop persistent insomnia problems.
11. Electrical Devices
Avoid using electronic devices such as computers and cell phones for long hours before going to bed.
Massages are also quite effective for relaxation. They are usually recommended after each bath or shower.
It is important to keep sleep as one of the main priorities during pregnancy. Once your baby is born, your sleep will be interrupted with more frequency. Since pregnant women frequently wake up at night, it’s best for them to take some sleep with their babies.