Sleeping with your little bundle of joy right inside you is a skill that you need to develop in order to survive the period of pregnancy and welcome your little sunshine into the world. At times, it may seem like good night’s sleep when pregnant is almost impossible, but there’s still hope.
There are women who keep complaining about not being able to find a comfortable position for sleeping during this time. Though the body undergoes phenomenal changes during pregnancy, most often it is just adjusting with the new belly which takes time and has to be learnt in order to put an end to your sleeping owes.
You may read a lot about the things that you can do to get a good night’s sleep when pregnant, but you should always prefer those that make you feel comfortable. Here are some tips that will help you to sleep in peace. But remember to embrace just those that ease and comfort you.
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Things To Do To Get A Good Night’s Sleep When Pregnant:
Skip the Naps
In the first trimester, daytime sleepiness encourages every woman to sleep. But the daytime naps make it impossible to sleep at night as they take some of the sleep pressure away that is built up over the day. It is just like having snacks. It is similar to the way even a little amount of snacking before the meal can take a toll on your appetite.
Stay Active Even If You Don’t Feel Like
Work out! Although it is quite tough during this time but even a little walking can help to enhance the circulation of blood and do away with the night-time cramps in the leg that keep you awake. Active women are seen to sleep more soundly than those who lead a lazy life. Just make it a point not to exercise too close to bedtime and wrap up with the workout at least a couple of hours before. This is because exercise releases the adrenaline that can make it very hard to doze off and can keep you awake at night.
Manage Anxiety and Stress
There is a direct relationship between the length and complications of pregnancy and sleep. Stress and anxiety both have physiological components. Stress and anxiety are capable of keeping women from sleeping leading to enhanced labour and delivery complications. You should keep it in mind that worrying is not going to help you. So you should find a professional or a friend who can help you if there have issues in your life that make you feel upset. You can also start writing diaries or maintaining a notebook where you can jot down your unresolved stresses. This will help you to vent out your worries and get a peaceful good night’s sleep when pregnant.
Sleeping Positions and Pillow Talk
It is generally advised that you should alter your sleeping position frequently when you are pregnant and always prefer to be on the left side in this case. This enhances the flow of blood to the foetus as well as your kidneys and uterus. Try to sleep on the back during this time. This can be a bit hard for you, but you can try using pillows for supporting you – one under the knee and the other under the belly. You can also build regular pillow walls and throw a leg on one of them after rolling over to one side.
Get into a Healthy Bedtime Routine
You will be able to have a more easily if you establish a soothing evening routine. Although it is a must that you keep yourself hydrated throughout the day you can drink a cup of warm milk with honey or go for a caffeine-free drink. With skim milk you can also try a few crackers or a handful of peanuts or whole-grain cereals. These combinations of tryptophan and carbs are sleep-promoters. You should take a shower and can also read a chapter of a pleasing book. Apart from that, you can also opt for shoulder massage and gentle hair brushing so that you can drift off to sleep soon.
The above are some of the tips that you should keep in mind for grabbing a good night’s sleep during pregnancy. If all these don’t work and you have the problem of snoring to enhance your sleeping issues you should consult with a reputed sleep doctor and opt for oral sleep appliance that will help you to sleep peacefully and prepare you to welcome the new born with a smile.