By Regina of momdiscuss.com
Many mothers expect to have sleepless nights after delivery, and so they are in most cases not prepared for the sleepless nights that come with pregnancy. The body goes through many changes during pregnancy, and the hormonal imbalances may make it hard for ladies to sleep. Stress and anxiety are almost inevitable for pregnant women also make it difficult for them to get any sleep. However, even with all these challenges, it is still possible to sleep well, and here are some tips to help you out.
Deal With the Stress and Anxiety
It is true there are many things to worry about when pregnant, and so stress and anxiety are almost impossible to avoid. The hormonal changes also make things worse for a woman, but you have to deal with them if you want to sleep well. There are numerous ways for expectant ladies to deal with stress, and what works for one mother might not work for the other, so you should determine what method will be best for you. Meditation, yoga, exercises, and praying seem to work for most ladies, and in some cases, sharing your concerns with those close to you can also be very helpful.
Stay Hydrated, but Don’t Drink a Lot Late in the Day
Your body requires a lot of fluid during pregnancy, and so it is important to ensure that you drink enough water. However, you should cut down your water intake in the evening and at night if you want to sleep well. The growing belly tends to squeeze your bladder a lot, and so it cannot hold as much liquid as it would on other days. And so if you take a lot of water in the evening and night, you will have to wake up several times to make trips to the bathroom, which are bad for sleep. The many bathroom visits will interfere with your sleep cycles, make it hard for you to fall asleep again, and also lead to sleep fragmentation.
Maintain a Sleep Schedule
Keeping a consistent sleep routine is vital if you want to snooze well and this does not change when you are pregnant. The body’s internal clock uses light to regulate the sleep and wake cycle, and it relies on consistency for maximum effectiveness. Sleeping and awakening at the same time every day will ensure that you get maximum benefit from the sleep that you get and this is regardless of the number of hours that you are in bed.
Keep the Room Dark
Pregnant women are more sensitive to things like light and noise, which means even a small ray of light from an alarm or phone can prevent you from sleeping. To make sure that there are no distractions, you should make the room as dark as possible by switching off the light as you go to bed and covering any gaps in doors and windows that may let light into the sleep chamber. However, a night light is still a good idea as it will not only help to soothe you to sleep but will also eliminate the need to switch on the bright lights if you wake at night.
Give the Body Adequate Support
It is hard for a pregnant woman to sleep well if she does not get into a comfortable position. Experts recommend sleeping on the side during pregnancy, but you still need to support your body and stomach for a good night’s sleep. For this, you will need to invest in a good pregnancy pillow. And with the many types available in the market, you should not have any difficulties finding something that supports your body well. It is also vital to know that sometimes you might need to have many pillows in the bed to get adequate support as you sleep.
Keep Heartburn in Check
Heartburn is one of the common reasons why pregnant ladies find it hard to fall asleep. And so it is vital to find ways to deal with it so that it does not interfere with your sleep. To prevent heartburn, you should avoid going to bed for at least a couple of hours after your dinner and also avoid eating foods with a lot of fat, spices, and acid. Elevating your head when sleeping can help you deal with heartburn.
You need enough sleep during pregnancy because it helps in the development of the fetus and it is also critical for the health of a woman’s body and mind. Although it can be hard to snooze during the nine months, the six tips above will be very helpful, and there are also some other things that you can do such as exercising during the day and taking a warm bath before bed.
Author Bio: I am Regina, a blogger at momdiscuss.com. I love providing many useful tips and guides for all parents or to-be parents on pregnancy stages and baby care.