8 Tips to Help You Sleep Well During PregnancyJanuary 5, 2019
Pregnancy is one of the greatest boons of life and it is a magical time for any woman. Afterall, your home and your heart will soon be welcoming a new guest whom you have created. Though this phase can be very exciting and joyful, it can also be tiring.
With all the changes in the body, it is essential that you get your rest. A good night’s sleep is crucial at this time. But with the hormonal and the physical changes in the body, a full night’s sleep is almost impossible.
The constant discomfort, nausea, insomnia and a cramped bladder can all make pregnancy a very uncomfortable time. Here are certain tips on how to sleep when you are pregnant. Just read on.
- Skip the Naps – The daytime sleepiness in the first trimester makes any woman crave for more sleep. But the daytime naps can make it more difficult to sleep at night. This is because the daytime naps take away the sleep that is built over the day. It is more or less just like snacking. Even a small amount of snack before your meal can take away the appetite. So it is best if you avoid taking naps in the daytime.
- Stay Hydrated – Consuming sufficient amount of water is of paramount significance during the pregnancy. You should take care to drink water during the day time. You should decrease the amount as the night advances as you may have to wake up at night for urinating.
- Avoid the Spicy and Heavy Meals before Bedtime – Dishes like the acidic foods like tomatoes and the chillies should be avoided too close to the bedtime. If you suffer from heartburn, then you should opt for lighter meals and eat them before it’s too late. You should give yourself at least 2-3 hours to digest the food prior to retreating to bed.
- Work Out – Even when you are pregnant, it is important that you get your daily workout for optimum health. You should consult with your doctor in this regard to understand the kind of exercise that you can engage in. But avoid exercising at night as it secretes the adrenaline hormone that can make it difficult for you to sleep.
- Sleep on the Side – You can be a back-sleeper. But during pregnancy if you sleep on your back, you may get light-headed. The doctors recommend sleeping on the left side during pregnancy. This improves the blood flow and therefore helps the nutrients reach the placenta. It also assists the kidneys to get rid of the waste fluids or products from the body. This helps to reduce the swelling in the feet, ankles and hands. Lying on the right side is not going to have adverse effects on you or your baby. But it is not so beneficial like lying on the left. A firm pillow can help you to achieve this position further.
- Practise Relaxation – Pregnancy happens to be a very vulnerable time for the mother-to-be and she experiences thoughts that can be worrying her. But you should not take such thoughts take a toll on the sleep. You should put them out of the mind. You can put to use the sleep-inducing techniques like deep breathing, guided imagery or progressive relaxation of muscles to keep calm.
- Soothe the Aches – You should try to take a warm bath with a few lavender drops or drops of ylang ylang for soothing the body cramps and aches. This is specifically effective for backpain and abdominal pain. You can try the pain-relieving sprays, creams and gels. But try to avoid the ibuprofen. For severe aches, pains, cramps and aches you should always take advice from your doctor before using any kind of lotion.
- Keep Your Smartphone Off – Any screen that comes with backlight tricks the brain into thinking that it is still daytime. It is best to avoid all the screens including the phone for an hour before the bedtime. If you feel like it then you can read something light like a magazine or novel before going to bed.
The above are some of the things that you should keep in mind in order to grab a good night’s sleep when you are pregnant. Apart from the above, if you are a heavy snorer, then you should also make it a point to opt for snoring solutionsafter consulting with your doctor so that you are not kept from achieving a proper rest at night especially when your bundle of joy is on the way and you need to take care of your health in the most superior way possible.
Infographic provided by Beyond The Box Nutrition
Author Bio –
Neer Tiwari is a digital marketing aficionado who has worked closely with the dental industry and renowned sleep specialist in Long Island Ny since many years now. He is also a prolific blogger, apart from being a professional and experienced digital marketing expert, who has written extensively on various topics including dentistry to help out the readers with reliable information about the dental and sleep disorder treatments so that they can take an informed decision when the need arises.