8 Basics of Good Sleep During Pregnancy

Good Sleep During Pregnancy

Sleep can be fundamental to pregnancy advice. But with the growing abdomen size and various bodily changes beyond your control, sound sleep can be one of the most challenging things to expect during pregnancy. Some women may find it practically unable to have a restful sleep during the last days of pregnancy.

Tiredness and fatigue can be inevitable during pregnancy. For all pregnancy issues, your doctor can serve in your best interest. Nonetheless, you can find some helpful tips here on pregnancy sleep basics to help you adopt good sleeping habits during this stage of your life.

Tips to Get a Good Sleep During Pregnancy

Has the countdown started, and you cannot wait to see your little one? Pregnancy is the most beautiful and yet anxious phase in the life of a woman. Mood swings, stress, anxiety, etc., are very common during pregnancy, and it is all about getting used to these feelings and moving on.

Many women also complain that they are not able to sleep properly during pregnancy. Again this is a result of hormonal imbalances and anxiety. Well, it is best to sleep how much ever you want to now as your baby will keep you up most of the time. Certain measures will surely help you get a good night’s sleep.

#Try Different Positions to Find Your Best One

Generalization may not essentially be applicable during pregnancy, and what may suit one woman may essentially not suit you. Usually, sleeping on your side (left may be preferred) may bring more comfort than sleeping on the back. Soft support (like a pillow) can also be used near your abdomen or between knees to provide some support and relief.

When the abdomen feels heavy enough, you might find it comforting to prop yourself up with pillows to make your position more like sitting than lying completely. You can also keep one at the back to avoid hurting yourself while changing positions. You may try different positions during sleep as one position may not be comforting throughout the night’s sleep.

#Count on Nap Hours than Extended Sleep Hours

Since pregnancy may not be the right time to enjoy long hours of continuous sleep (although you may crave it), take short rests or even try sleeping for a few hours whenever you get time or feel like it. This can make up a little for the loss caused to your night’s sleep.

The idea is to take a rest and relax to feel energized and refreshed. Sometimes, frequent urination may also interrupt an extended sleep. For this purpose, naps can serve well.

#Prepare Before Going to Bed

Before going to bed at night, prepare for your sleep to enable your body to relax and sleep in a better manner. Leave all anxiety and apprehensions away before going to bed. Do not bother harming your baby while sleeping or changing positions, and just be gradual in whatever you do to avoid any jerk.

Avoiding caffeine, tea, coffee, cola drinks, smoking, and alcohol can make it easier to sleep. If you have had some prenatal classes on sleeping better, implement them. Exercising or music can also help you sleep better.

Sleeplessness, when accompanied by other symptoms, can indicate depression. If you find it difficult to sleep and lose interest in doing things, talk to your doctor. They may provide medication if desired.

#Strange Dreams, Heartburn, and Shortness of Breath

Pregnancy may bring along nightmares or strange dreams about the baby, birth, or yourself. This can be pretty normal, but you can discuss the same with your partner to ease the discomfort. Try relaxation and breathing techniques to reduce anxiety and worry.

If you are experiencing heartburn at night, try propping your upper body with pillows while sleeping. Go to bed after 1-2 hours post-dinner. Avoid spicy, fried, and acidic food. Shortness of breath can also be experienced during late pregnancy, and you may try lying on your side or propped up with pillows.

#Follow a Routine to Sleep Better

Pregnancy is the time to have a routine and avoid sleeping late during the night. Have a consistent and favorable routine with sufficient relaxing techniques to sooth your body and mind.

Drinking warm milk before going to bed, reading your favorite book, taking a warm bath before sleeping, a light massage, brushing hair, etc., can provide some relaxation. Drink sufficient water throughout the day, but avoid excessive intake during the evening and night. This can reduce the urge to urinate frequently, which interferes while sleeping.

#Eat a Healthy Diet

Pregnancy might mark the beginning of several digestive issues like diarrhea, constipation, etc. To avoid these, you will have to fight your cravings for foods rich in spices, fats and sugars. It is best to have foods rich in fibers that are healthy as well as easily digestible.

It is best to have small meals more frequently instead of having 2-3 large meals. Choose to snack on nuts, crackers, fruits and vegetable salads, etc., instead of a pack of chips. Caffeine can trigger sleep disorders and hence minimize your intake of tea and coffee in excess. Having a few cups of green tea will soothe your mind and body and also help you sleep better.

#Wear Comfy Maternity Nightwear

Wear loose-fitting and comfortable maternity nighties before going to sleep. It is best to sleep on your left side for you and the baby, and you can also sleep on your right if you wish to change your position. Never sleep on your belly or your back. Keep pillows under and between the legs for better comfort. Listen to your favorite music as that will relax you and help you sleep fast.

#Indulge in Physical Activities

Instead of spending lazy days and nights, choose to go out for walks. Physical activities will tire your body and will make you sleep timely. However, make sure that you don’t overstrain yourself. Indulging in yoga and meditation also helps relax your body and hence enables you to sleep better. Follow these tips for a good sound sleep during pregnancy.

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