Pregnancy is one of the greatest boons in the life of any woman. After all, she is going to welcome a new life and she leaves no stones unturned to take care of the bundle-of-joy even before they are born.
But as the body is undergoing a lot of physical and hormonal changes during this time, a full night’s sleep becomes almost impossible for the would-be-mothers.
With the progress of pregnancy, it can be a bit challenging to find a position that is comfortable and you may have to wake up several times at night to empty the bladder that gets increasingly cramped.
As the would-be-mother keeps tossing and turning in the bed, it becomes a rare phenomenon to grab a full night’s sleep. But do not worry, here are some of the tips that will help you to achieve a comfortable night’s sleep. Just read on.
Say No to Napping – During the first trimester this is one thing that is extremely tempting. After all your body is undergoing all these changes. But by napping the pressure that builds up over the day is taken away form the sleep. As a result, you stay awake throughout the night and suffer from insomnia.
Skip the Late-Night Snacking – Though you may feel that the baby is hungry, you should not have anything, less than a couple of hours prior to the bedtime. According to the doctor, this can give rise to heartburn and reflux. This will keep you uncomfortable and awake through the night.
Stay Mobile Even Though You Don’t Feel Like – Work out for some time. Even if you walk for few minutes your circulation can be improved and this helps to reduce the night-time leg cramps. As compared to the couch potatoes, the women who are active are said to sleep more soundly. Just make sure that you don’t exercise just before the bedtime as the workout releases adrenaline. This can make it harder for you to doze off and can keep you awake throughout the night. Wrap it up about a couple of hours before retiring to bed.
Control Your Stress and Anxiety – The pregnancy can stir up a lot of anxieties and worries. There is nothing abnormal to feel in that way. But this can actually make the muscles tired and it can also take a toll on the mind and the body. Talking to a professional or friend can help you. Even listening to your kind of music can come to your aid. Do whatever suits you. Keep it in mind that this is the time to take care of yourself in the best possible way. You can get a full night’s sleep once your stress level is reduced.
Get into Routine – You will be able to drift off to sleep more easily if you can establish a soothing and consistent evening routine. With the approach of the bedtime, you can try a few night-time rituals like reading a chapter of a good book, drinking a cup of caffeine-free hot milk and tea, taking a warm shower using an aromatic shower gel, gently brushing your hair or opting for a shoulder massage.
Drive Away Heart Burn – You should not recline for one or a couple of hours after meal for keeping heartburn at bay. You should also sleep with the head elevated with the pillows if the heartburn is a consistent problem. Apart from that, you should stay away from the acidic and spicy foods like the tomato products as your symptoms can get worsened because of that.
Keep Yourself Hydrated – During the day drink lots of water. But cut down on the fluid before bedtime for decreasing the night-time urination. Also, you should avoid all caffeine-related drinks during this time.
Take Help of the Pillows – You should start thinking about the pillows the moment you have discovered a comfortable sleep position. Especially in your third semester, you should get all the support that you need. You can place the pillows between the knees, behind your arms and head or under your belly. Go for whatever makes you comfortable.
Watch the Diet – For preventing insomnia you should eliminate the consumption of caffeine and alcohol completely. Try eating crackers and other bland snacks through the day if nausea is something that you experience often. You can keep nausea at bay by keeping the stomach full. Go for a well-balanced diet. This is not only required for your and your baby’s health, but it will also prevent the night-time snack cravings on your part that plays a major role in inducing insomnia and restlessness at night.
Visit the Doctor – Pregnancy is a time that you should devote to looking after yourself. So, if you are suffering from any kind of discomfort like sleep deprivation or back pain or anything else, no matter how minor it is, do not discard it. Take help of the professionals like your doctor or sleep apnea dentist so that you can be relieved soon.
The above are some of the tips that you should follow to grab a good night’s sleep during pregnancy.