You have probably heard of new mothers struggling to catch a goodnight sleep. But the sleepless nights could start a while before the baby starts crying in the crib.
As your belly grows, you will experience heartburns and aches during the night that might stand in between you and a well rested night. Nonetheless, it is extremely important for a pregnant woman to get her share of sleep.
Affect of pregnancy in sleep
Getting a good night’s sleep during pregnancy ensures a healthy immune system for you that supports the growth of your baby.
If a pregnant mother doesn’t get proper sleep, it could result in the following risk:
- Gestational diabetes
- High blood pressure
- Higher risk of Cesarean section
- Affect the weight of the baby
- Longer labor
Tips to get better sleep during pregnancy
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Best sleeping position during pregnancy
The best position to sleep during your pregnancy is on your left side as it facilitates proper breathing, blood flow which avoids swelling of your hands and feet. Experts suggest that you may choose to sleep on either of your sides during the second and third trimester of pregnancy, preferable on the left. But choose whichever side is the most comfortable to you. If sleeping on your sides gets achy and painful, you can decide to sleep in a half sitting position with your back elevated.
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Use pregnancy pillows
Use pillows to give you support while you sleep. You can use multiple pillows to support your legs, back and chest. There are even pregnancy pillows that are specifically designed to give you utmost comfort. If you can get a hold of them, they can really elevate the quality of your sleep.
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Shift positions throughout the night
It might not be practical to choose and stick to one position throughout the night. You can shift from one side to another when you feel like you need to change.
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Exercise and food
Keeping your body active throughout the day will also help you fall asleep better during the night. Make sure that you get your daily workout so that you can fall asleep at command. However, do not exercise too close to your bedtime as it can make your brain more active resulting in sleeplessness. Simultaneously, ensure that you are eating the recommended amount of food everyday. Eating the right amount of food is also important to improve your sleep quality.
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Sleep environment
Needless to say the level of comfort in the bed and the room also ensures the quality of your sleep. Make sure that your bedroom isn’t noisy or has too much light coming in as it can disrupt your sleep. It is equally important to stop using your electronic devices like your phone, tablets or laptops 30 minutes to an hour prior to your bedtime. Your sleep environment must feel dark, quiet and cool for a good sleep.
Tips to fall asleep faster
- Read a book for about 30 minutes to reduce stress and take your mind off to calm down.
- Listen to an audiobook to wind down after a long day.
- You can take help of meditation right before sleeping to fall asleep faster.
- If you practice breathing meditation before sleep it may help you calm down.
- Play soothing music to relax.
- Take a warm relaxing bath before bed.
- Use scented pillows
What not to do:
- Avoid sleeping on your back because it can cause swelling and trouble breathing while you sleep.
- Avoid sleeping on your stomach especially after your belly starts to grow in the second trimester.
- Avoid drinking caffeine or caffeinated beverages during the late afternoon or the evenings.
- Avoid eating too close to your bedtime.
References:
- Get a Good Night’s Sleep During Pregnancy: https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy
- Pregnancy week by week: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/basics/healthy-pregnancy/hlv-20049471
- Insomnia During Pregnancy: https://www.whattoexpect.com/pregnancy/symptoms-and-solutions/insomnia.aspx
- Sleeping Positions During Pregnancy: https://www.whattoexpect.com/pregnancy/sleep-solutions/pregnancy-sleep-positions/
- Sleep Tips for Pregnant Women: https://www.sleepfoundation.org/pregnancy/tips-for-better-sleep
