Sleepless nights begin long before the baby arrives. People warn you often about killing your sleep once the baby arrives, but this unusual sleep pattern and difficulty in having sound sleep begins with pregnancy and continues throughout.
The most difficult sleep pattern is in the third trimester, where factors like back pain, baby kicks, leg cramps, frequent urination urges, substantial weight gain, etc, can deteriorate the quality of sleep.
What are the Reasons Causing Sleep Disorders during Pregnancy?
- GERD or Heartburn.
- Sleep Apnea.
- Restless leg syndrome.
- Stress associated with delivery and motherhood.
- Urinating at night in frequent intervals.
- The constantly growing belly.
Top Pregnancy Sleeping Tips
How do you deal with pregnancy and this unusual sleep pattern with ease? Is it possible to have a good sleep with the correct sleeping position during pregnancy and with the practice of a few routine activities?
Set a Regular Routine for Sleep-Wake Cycle
You need to have a fixed timetable to tug in and out of bed. The pattern has to be maintained so that you feel sleepy at the right time. Don’t delay your sleep for any other reason as it can disrupt your cycle of sleep.
Sleep on your left side
This needs to reverberate in your mind that you need to stick to the left. Sleeping on your left helps the right nutrients to reach your baby. It is the most comfortable position that is accepted by all expecting women.
Pillows are the greatest comfort during pregnancy. Use a lot of pillows. You can also opt for pregnancy pillows which come in C-shaped form to rest your back and belly in perfect comfort. However, the pillows that we use daily can also be utilized in every way. Use a pillow in between your knees, under your abdomen and behind your back.
You can also elevate your legs to reduce swelling and have a good night’s sleep. The use of the right pillows can be relaxing to have a sound sleep.
Heavy Meals and Spicy Food should be avoided
Pregnancy comes with a license to eat what you want. You are free to follow your craving and be carefree about gaining weight. But studies have proved that spicy food and heavy meal before going to bed would leave you with gassiness, acid reflux, and heartburn. This will be a high problem that disrupts your sleep.
Try eating a light snack before bedtime as pregnancy naturally makes your digestion process to slow down. Sleeping issues can start arising from the 19th week of pregnancy.
Cut down fluids at night
Fluids are very important during pregnancy to keep the amniotic fluid in balance. Though staying hydrated has various benefits during pregnancy, yet the intake has to be limited at night.
Frequent urination at night will lead to sleep disruption and it gets difficult to go back to sleep again after the wee. Always empty your bladder before you go to sleep.
Walking or Mild Exercise
If your doctor gives you a green signal, then its healthy to take a 30mins walk or you can even follow simple exercises to keep your body in good circulation. Vigorous exercises should be avoided but keeping your body physically active would help you with sleep.
Cutting the Caffeine
Caffeine is present in tea, coffee, chocolate, soft drinks, and many cold and flu medicines. You should cut down on it to get better sleep, especially in the latter part of the day.
Use loose and comfortable fabric while going to bed
It is natural to feel the heat more when you have a huge belly to take care of. You won’t be able to sleep if your clothes are uncomfortable, so it is always easy to have a good sleep when you wear light and comfortable clothes. These are more absorbent and breathable than synthetic fibers. Always try to keep your room cool and comfortable.
You should include fresh fruits and veggies in your diet, consume a lot of fiber-rich food, sip some ginger and peppermint tea in the morning to have a soothing effect. You can take some herbal tea after consulting your doctor. A healthy diet keeps your system right in place and you can have a good sleep. This also helps in preventing constipation during pregnancy.
Reduce activity before sleep
Do not follow a rigorous tough schedule before you sleep at night. Eat your meal 2 to 3 hours before going to bed and do not get involved in anything that drains you physically. Avoid screen time and especially social media and games as it makes you excited.
If you are exhausted, then it gets difficult to sleep. Relax and keep your mind and body calm before going to bed.
Frequently Asked Questions (FAQs) on Sleeping During Pregnancy
1. Which sleeping position should be avoided in pregnancy?
In the third trimester, it is advised not to sleep on your back as it increases the risk of miscarriage and stillbirth. Turning to your left is a wise option.
2. What is an easy but effective tip to fall easily asleep during pregnancy?
Get some sun during the day and make the room as dark as possible while going to sleep. Cover the windows with heavy curtains.
3. How to get rid of heartburn that disrupts sleep at night?
Eat frequently but not heavily. Take light snacks and keep munching but not anything too heavy for digestion. Don’t keep your stomach empty before going to sleep and don’t overeat.
It is very essential to have a good sleep to keep your body healthy during pregnancy. Studies have suggested that you should quit smoking and avoid alcohol to have a healthy body and relaxed sleep at night.
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Mother of Two children. I’m a former teacher with a background in child development and a passion for Good parenting. I understand child development and know how to develop activities to help children learn and grow. Spare time, I enjoy spending time with my family, reading, and volunteering in my community.