Sleeping during pregnancy can be difficult. Having a baby moving around can make it hard to get into a comfortable position. Also, nausea, heartburn, and frequent urination can keep you awake at night. If you have trouble sleeping during pregnancy, you can take the following steps to improve the quality of your sleep. You should try to find a good sleeping position each night. You should also form a bedtime routine to signal to your mind and body when it’s time to rest. Finally, make certain lifestyle changes, like exercising regularly and eating well, which promote good sleep.
find a good position
Sleep on your side. It is better to sleep on your side when you are pregnant. Research suggests this promotes blood flow to your baby. Sleeping on your side can be more comfortable than sleeping on your back when you’re pregnant. There is less pressure on your stomach when sleeping on your side.
For extra comfort, try bending one or both knees.
Use pillows for support. You can use a support pillow in a variety of ways. Use a firm, strong pillow that can support a lot of weight.
Try placing a pillow between your knees or tuck it under your abdomen. Also try to keep a pillow behind your back. This can increase sleeping comfort.
Consider buying a special pregnancy pillow. These are pillows specifically designed to support the bodies of pregnant women. A maternity pillow may work better for your needs than regular pillows.
Avoid sleeping on your back. It is not recommended that you sleep on your back during pregnancy. Your back will already be strained from the added weight. Sleeping on your back can cause more pressure and therefore more pain.
Although you may struggle to fall asleep on your side, unfortunately you can’t entirely prevent your body from shifting position while you sleep. You’ll likely roll onto your back at night, which can cause you to shift position. Try rolling onto your side again and go back to sleep.
You can also press a pillow behind your back to reduce the chance of rolling over in your sleep.
Raise your head. Heartburn is a common problem for pregnant women. You can reduce heartburn symptoms by elevating your head during sleep. Simply prop your head up on a pillow before you fall asleep.
Form a sleep routine
Get a sleep schedule. A solid sleep schedule is good for anyone’s sleep hygiene and can help improve sleep during pregnancy. You will fall asleep and wake up more easily if you establish a sleep schedule. This means going to bed and getting up at about the same time each day, even on the weekends. If your body has a regular sleep-wake cycle, you’ll be tired at night and energized in the morning.
Avoid heavy meals before going to sleep. Indigestion and nausea are common problems during pregnancy. You can aggravate these problems if you eat a heavy meal before going to bed. Try to limit yourself to light snacks before going to sleep.
This can help schedule your big meals around lunch and dinner. Eating a good breakfast and a hearty lunch can keep you from feeling hungry at night.
If you feel hungry or nauseous before you go to sleep, try having some crackers. These can fill your stomach and prevent nausea at night.
Limit fluid intake close to bedtime. When you’re pregnant, you’ll urinate more because of the pressure the baby puts on your bladder. It’s a good idea to cut out fluids in the hours before bedtime. The consumption of liquids throughout the day is important, so do not neglect water during the day. Simply suppress fluids when it’s close to bedtime.
Caffeinated beverages like tea and coffee are the main reasons why you stay awake at night. While you should limit your caffeine intake while you’re pregnant, it may be a good idea to cut out all caffeinated beverages during your pregnancy.
Practice relaxation techniques. If you have trouble sleeping, try relaxation exercises. These can take your mind off the stress of pregnancy and can also ease any bothersome physical symptoms.
You can try a breathing exercise. Inhale and exhale steadily and slowly. Focus on the air moving in and out of your lungs. If there is any tension in your body, release that tension as you breathe. If your mind begins to wander, bring it back to the breath.
Try guided imagery. Imagine a relaxing setting, like your childhood home or an ideal vacation. Take a mental vacation to that place and try to let go of other thoughts. Imagine every aspect of your imaginary vacation, including the sight, sound, touch, smell, and taste.
Make sure you have a strong sleeping environment. Where you sleep can have an impact on the quality of your sleep. If you’re having trouble sleeping during pregnancy, assess your bedroom and make any necessary changes.
Try dimming the lights in your room before you go to sleep. This will let your body know that it is time to sleep.
Make sure your bedroom environment is relaxing. A room should be quiet and peaceful. If your room is cluttered, this can make it hard to sleep.
Reduce any disturbing noise. If you live in a noisy neighborhood, use a fan or noise machine to block out unwanted sounds. Keep the windows closed at night to reduce noise from outside.
Make lifestyle changes
Do exercises. Exercising each day, especially around bedtime, can help regulate sleep. Do some physical exercise every day and relaxation routines (such as yoga) when it’s close to bedtime. This can have a positive impact on your sleep.
Exercise is safe for most pregnant women. However, talk to your doctor first if you have any health problems or have had difficult pregnancies in the past. You want to make sure that exercise is safe for you and your baby.
Eat a healthy diet. Since nausea and heartburn are the main causes of poor sleep during pregnancy, try to regulate your diet. If you feed your body healthy foods that are high in vitamins and nutrients, you will likely experience a reduction in nausea associated with pregnancy.
Avoid acidic and spicy foods as they can make heartburn worse.
Eat a balanced diet, rich in fruits and vegetables. Eat lean proteins and complex carbohydrates, such as whole-grain bread, rice, and pasta.
Eat soft snacks throughout the day. Make sure to snack throughout the day, but stick to bland foods like crackers. Such foods can reduce nausea, which often makes pregnant women sleepless at night.
However, watch your calories. It is healthy to gain weight during pregnancy, but only up to a certain amount. Many types of crackers and soft foods are high in empty calories, so pay attention to portion size to avoid overeating.
Take daytime naps from time to time. Naps are generally not recommended as they can make it difficult to sleep at night. However, if you are pregnant, naps can be beneficial. Even if you take the proper steps to improve your sleep, you will still have trouble sleeping some nights during pregnancy. Getting enough sleep is important for your health. Take daytime naps from time to time if you’re feeling particularly sleepy.