Are you fighting pregnancy insomnia? You are not alone. According to a survey by the National Sleep Foundation about women and sleep, 78% of the respondents reported having difficulty falling asleep during pregnancy. A pregnant woman’s body goes through a lot of hormonal and physical changes that affect their quality of sleep. Although getting optimal sleep during pregnancy is difficult, it is not impossible. Here are five tips to help you sleep better during pregnancy.
Sleep On Your Side
You probably know that you should sleep on your side as much as possible while pregnant. Sleeping in this posture helps you to breathe better as well as reduce the amount of pressure on your uterus. According to the American Pregnancy Foundation, sleeping on your left side also helps to increase the amount of blood and nutrients flowing to your baby.
Quit Tossing and Turning
Although it may seem counterintuitive, do not just lie in bed miserably if you are unable to sleep. Get out of the bed and do something else. Engage in some boring house chores like folding the laundry, reading a book or just walking around your house until you start feeling drowsy. Go back to bed and see if you will fall asleep.
Make Your Bed Comfortable
When pregnant, having a comfortable bed is the key to restful sleep. Remember, during pregnancy, your spine feels more pressure than normal. For this reason, consider investing in the best pregnancy pillow alongside other sized pillows and arrange them in a way that they will help ease your back pain. If your mattress is not firm enough to support your back and leaves you with sore muscles and a lot of back pain, consider adding a mattress pad.
Watch What You Eat Before Bedtime
Avoid eating big meals or spicy and acidic food in the evening since they promote indigestion and heartburn when you lie down. It is advisable to have a light snack before your bedtime. Also, eliminate caffeine and alcohol from your diet completely to prevent insomnia. Eat a well-balanced diet to nourish your baby with the necessary nutrients and keep you feeling satisfied to promote restful sleep.
Skip The Naps
Daytime naps, especially in the first trimester are extremely tempting. However, taking a nap during the day makes it more difficult for you to sleep at night. These rests takes away all the sleep pressure that builds up throughout the day, leaving you with pregnancy insomnia.
Get Into A Routine
Establishing a regular, comforting and soothing evening routine helps you to relax and fall asleep quickly. As your bedtime approaches, engage in a few relaxing rituals like drinking hot milk, taking a warm shower, reading your favorite book, or getting feet or shoulder massage.
Sleep is an essential aspect of the health of all people, even more so during pregnancy. The weight of your baby puts a lot of strain on your body during pregnancy. Hence, you need to get plenty of sleep to refuel and keep going. It is crucial that you get as much sleep and rest before your due date. If you continue to experience trouble sleeping, consult your health professional for assistance.