Sleep Tips while Pregnant

12th August 2022 Off By Marketing

Here are some pregnancy sleep tips to give you a more comfortable night’s sleep, and get the rest your body and mind need during this time.

 

Drink up

Make sure to drink plenty of fluids during the day, and start drinking less before bedtime, this will minimize those frequent night-time bathroom visits.

 

Keep Moving

Try and get some exercise, even if it is just a walk. Exercise can improve circulation and help reduce leg cramps at night. Don’t exercise too close to bedtime as it releases adrenaline that can make it harder to go to sleep. Exercise in the morning or make sure you are done at least 2 hours before bedtime.

 

Clear Head

It is a known fact that stress and anxiety can prevent you from having a good night’s sleep. Worrying will not help you, but it will help if you talk about your problems. Talk to a professional or a friend about the issues in your life that are causing you to worry or feel upset.

 

Bedtime Routine

Establishing a consistent, soothing, and comforting bedtime routine will enable you to relax and drift off to sleep easily. The following may help, drink a cup of camomile tea or warm milk with honey, or a small snack like a handful of peanuts or a few crackers. The combination of carbs and tryptophan is known to promote sleep.

 

Pillows

When you reach 20 weeks, doctors recommend sleeping on your left side as this will allow the best blood flow to the foetus, uterus, and kidneys. Use support pillows, one under your knee and one under your belly, or invest in a special pregnancy body pillow.

 

Heartburn

Recline for an hour or two after a meal to prevent heartburn. If you struggle with heartburn, try and sleep with your head elevated on pillows. Try and avoid fried, spicy, or acidic foods as they can worsen the symptoms.

 

Napping

If you don’t get enough rest at night, try, and take a nap during the day to help reduce fatigue. A 20 to 30-minute nap is more than enough, longer naps can make you feel more tired.

 

Food Journal

Keeping a food journal will give you an idea of how your baby reacts to spicy or sugary foods. If your baby becomes more active when consuming sugar, don’t eat it at dinner time. Eliminate caffeine completely to prevent insomnia. For nausea, eat bland snacks like crackers throughout the day. Eating a well-balanced diet is crucial for you and your baby’s health.

 

Chill Out

Your body temperature is higher when you are pregnant, lowering the temperature in your bedroom will help you sleep better at night.

 

Quiet Time

When you wake up and can’t fall back to sleep, practice some deep breathing, hold your hands over your belly and imagine your baby sleeping inside you. Singing a lullaby might do the trick as well, your baby can hear you now and by singing him to sleep, you might become drowsy too.