Pregnancy is an interesting time where your body goes through many changes. When you’re pregnant, it is good to maintain good healthy practices when you’re pregnant. One of the most important health routines is getting adequate sleep throughout your entire pregnancy. Most expectant mothers often have a challenge sleeping which can trigger discomfort, stress, depression and anxiety. The good news is you can still enjoy good sleep when you’re expectant. When you sleep well, your unborn baby will be happy. If you want to have good sleep and wake up feeling fresh and ready for the day, the following tips will be helpful.
Staying hydrated by taking enough fluids is a good way to get enough sleep. However, don’t take too much water to avoid frequent urination at night.
You need to exercise regularly during the day as walking helps to boost blood circulation and lower nighttime leg cramps. Women who’re active tend to sleep better than those who do nothing the entire day. However, don’t work out too near sleeping time.
Go to Bed Clear Headed
Stress and anxiety can make you not have a goodnight sleep. Worrying when you’re pregnant won’t help you. To sleep well, you need unload all your worries and free your mind. Many women who experience insomnia do so because of unresolved stress.
Adopt a New Bedtime Routine
Ensure you go to bed at the same time every day as this will help you to drift to sleep easily. In addition, you can introduce a new routine such as taking a warm shower before sleeping, have a shoulder massage or read a chapter from your favorite food.
Once you’ve reached 20 weeks of your pregnancy, doctors recommend sleeping on your left side to improve blood flow to the fetus, uterus and kidneys. Doing this can greatly interfere with your comfort whole sleeping. Using pillows for support makes you more comfortable allowing good sleep. Place one pillow under your belly and one under your knees for extra comfort. Alternatively, investing in long pregnancy body pillows is a brilliant idea.
Heartburns are uncomfortable and can interfere with your sleep. Sit upright at least for an hour or two after you’ve eaten. In addition, elevate your head on raised pillows if you feel heartburn when you go to sleep. Stay away from fried, spicy and acidic foods including tomato products are they can worsen the heartburn.
Take Daytime Naps
If you’re not sleeping well at night, it’s nice to take a nap to lower your fatigue. You can sneak in a short nap should you arrive early from work but don’t make it too long. Long naps will leave you more fatigued and tired.
Have a Food Journal
Eating the right foods is crucial in determining how well you will sleep at night. If your baby becomes active at night after you eat sugary or spicy foods at night, it’s best to avoid them to avoid being woken up at night. Do not take caffeine in the evening to avoid insomnia. Make sure to eat a balanced diet as it is not only good for you and your baby, it will boost good sleep since you have all the required nutrients in their right portions.
Lower Room Temperature
Expectant women tend to feel hot which disrupts sleep. If your room is hot, lower the temperature by switching on the room cooling system to a comfortable temperature.
When sticking to your pregnancy schedule, make sure having good sleep is not left out. Sleeping soundly at night helps both you as well as the baby’s development.