Sleep is crucial for your health and your baby’s health when you are pregnant. However, the modifications in your body can make it harder than it should be to get a good night’s rest. Your body releases progesterone during the first trimester, a hormone which can function as a natural sedative. This can cause you to feel groggy throughout the day and interfere with the natural night’s sleep rhythms of your body. The changes in your body start to get more pronounced during the second and third trimesters. You have to cope with itchy skin, cramps, back pain, and stress in addition to a increasing tummy. Here are some tips to sleep better during pregnancy.
Tips To Sleep Better During Pregnancy
1. Head to bed when you feel sleepy
When you’re pregnant, your body goes through a lot of modifications. One of these changes is the amount of sleep you need. If earlier than usual you find yourself nodding off, don’t worry. It is natural to feel sleepy during pregnancy earlier in the evening. Listening to your body while you are pregnant is essential, so adjust your bedtime according to how you feel. Nothing weird or incorrect about going to sleep at 7:00 or 8:00 p.m. If your body requires that.
2. Have a routine for bedtime
Begin every night with ten minutes where you wind down from the activities of the day. In this routine, you can include your nighttime brushing. Start drinking warm milk that has been proven to make you fall asleep more quickly. You can stretch it for up to 30 minutes once you’re comfortable taking time for yourself. Include a massage for the best outcomes in this routine.
3. After lunch, avoid caffeine
Caffeine is a stimulant that can affect your sleep patterns in a number of ways. First, after your normal bedtime, it can keep you awake. Second, it can cause you to wake up frequently throughout the night once you fall asleep. Third, even small quantities of caffeine can keep your baby awake and move around in the morning’s wee hours. Any of these outcomes can have a deep impact on the quality and duration of your night’s sleep.
The best choice is to remove caffeine from your diet entirely, but we understand that during the day you may need a pick-me-up. Therefore, after lunch, we suggest avoiding caffeine. Limiting your consumption of caffeine to the morning will give your body time out of your system to process the stimulant.
4. Drink water
During your pregnancy, consuming enough water is of paramount significance. Take care during the daytime to drink water. Slow down as the night approaches as you can prevent waking up to urinate at night.
5. Left Side
You should sleep on your left side by the moment you reach the 20th week to ensure optimal blood flow to the developing fetus. It is best that from the moment your pregnancy is verified, you make it a habit. You have to prevent going to sleep on your back. Place on your side a few pillows to prevent turning over.
6. Make your room dark
During the day you need light, but not at night. Make your space as dark as possible to assist your body to achieve profound sleep. Place heavy curtains on the windows and get rid of all light sources in your space. Switch off any glowing digital clocks or electronics.
Even night light can inhibit melatonin’s secretion. This melatonin will help you sleep. The absence of it, after your periodic bedtime, can keep you awake. Even if you doze off, your brain will record that little quantity of light through your eyelids and you’re not going to get the profound sleep you need.
7. Avoid Heartburn
The best way to prevent heartburn is not to lie down or recline after eating a meal for up to two hours. Keep your head elevated when you sleep. Avoid fried, spicy and acidic foods. This should make it easier for you to experience any heartburn.
8. Be active during the day
Exercise your body during the day is a wonderful way to enhance your sleep while you are pregnant. For secure pregnancy workouts, there are numerous choices. We suggest activities such as swimming, walking or yoga to maintain your body fit and active. Take at least three hours before bedtime to finish your physical exercise to relax.
9. Eat lightly if you eat before bed
Too much food that is too near to lights can interfere with your sleep. It raises body temperature and forces the digestion of your stomach when you want to slow down. On the other side, too little food can trigger hunger pains in the center of the night to wake you up. To keep your cravings under control, eat a healthy dinner. If needed, eat a little snack two or three hours before bed like a piece of fruit or a handful of nuts. This provides your body time to digest while giving sufficient calories to get you through the night.
10. Keep off your smartphone
Any backlight screen tricks your brain into believing it’s still daytime. It’s best to prevent all displays for an hour before bedtime, including your mobile. Read something light like a novel or a magazine before sleep if you feel like it.
So, these are some tips to sleep better during pregnancy.
The last thing you’d think a pregnant woman needs to worry about is falling asleep and getting adequate rest. However, your body’s changes can keep you up all night and take some much-needed rest away from you. To ensure a good night’s rest, follow the tips above to sleep better during pregnancy.
Also Read: Breathing Exercises For Better Sleep
DISCLAIMER: These tips may not show results to the people having medical conditions. Results may vary from person to person.