Getting a good night’s rest during pregnancy can be tricky at the best of times…
You are just about to doze off and all of a sudden, you need to pee… again! Or you experience aches and pains and just can’t find a comfortable position to lie in. You experience heartburn, nausea, nasal congestion, you’ve started snoring, and you seem to always have cramps in your legs. Certainly not fun under normal conditions, but especially when you’re trying to sleep. Therefore, we’ve put together eight top tips to ensure you catch as many Z’s as possible throughout your pregnancy:
- Stay hydrated
It’s important for you to drink a lot throughout the day, but remember to cut down your fluid intake before bed to help reduce the need to urinate frequently throughout the night.
2. Reduce stress
Aside from hormone fluctuations and the changes to your body, sometimes sleep problems can be associated with stress. Try to keep a handle on it by speaking to friends, family, or your partner; ask your partner (nicely) for a massage or take a nice warm bath to help you relax.
3. Keeping cool
Of course keeping cool can be a huge benefit to remaining comfortable while pregnant. It’s worth investing in good, cooling linen, as well as a mattress and pillows that are designed to be cooling and disperse heat. For sheets, pillows, and mattress options, be sure to take a look here so you’ll have an idea of what great items are available to help you sleep better.
4. Keep a healthy routine
This goes for everyone – not just when you’re pregnant – but establishing a relaxing routine before bed can help to prepare your body for sleep. Try to make this routine as relaxing as possible.
To soothe your aching body body aches, it can help significantly to reduce aches and discomfort if you exercise throughout the day. Don’t exercise too close to bedtime, but earlier in the day instead. This will not only help you stay fit and healthy, but also body circulation, which in turn helps to reduce the all-too-common leg cramping.
6. Finding the right position
This is always difficult. After 20 weeks it is advised to sleep on your left side instead of your back, as this helps to increase the blood flow to your uterus and kidneys, and of course to the foetus. Pregnancy body pillows also help to support your body.
7. Combating heartburn
For heartburn sufferers, it’s advised that you sit upright for at least two hours after eating to aid the digestion process. Do not eat too close to bedtime, and avoid spicy food, as well as anything fried or acidic. And, if you can, keep your head elevated on pillows when sleeping.
8. Napping is ok
And of course if you just aren’t getting enough sleep, take the time to nap during the day. Even if it is only for 20 minutes, taking the time to wind down and curb your fatigue is necessary.