Trying and failing to get a good night’s sleep when you are pregnant is a common complaint among women. It’s hard to get comfortable, you can’t sleep on your stomach, you need to get up to go to that bathroom several times a night, restless legs can be annoying, and many pregnant women suffer from stuffy noses. Sleep escapes you when you need it most. There are things that you can do, however, to help you get a good night’s sleep when pregnant.
Stay Active During the Day
While you might find comfort in lounging out all day, the key to avoiding restless legs and nighttime leg cramps is to ensure that you are moving enough during the day to improve circulation. While it may seem like a good idea to exercise right before going to bed, to reduce the chance of leg cramps overnight, try and avoid this. When you exercise, your body releases adrenaline. This can make it hard to fall asleep, because your body is stimulated.
Pillows Can be Your Best Friend
As your baby gets bigger, doctors recommend that you sleep on your left side. This is because a main artery that travels to your uterus is on your right side. After around 20 weeks, the weight of the baby can start to compress it, if you lay on your right side. To avoid this, you want to only sleep on your left side. You also should not sleep on your back, for the same reasons and obviously cannot sleep on your stomach. This makes finding a comfortable position challenging, to say the least.
To maximize the chances of getting comfortable, use pillows all around you. Put one between your legs to reduce hip pain and one under your baby belly for support. You may find that putting a pillow behind your back will help to keep you from rolling onto your back, as well.
Humidifiers are Good
If you tend to get a stuffy nose, try a humidifier in your bedroom at night. You want to try and avoid over the counter nose sprays or medications during pregnancy, so this all-natural method may help you get some relief.
Staying hydrated during the day will not only help reduce the chance of leg cramps but will also help to flush out toxins. About two hours before bed, cut off the water so that you are not getting up every hour to use the bathroom.
Keep Your Bedroom Cool
Pregnant women tend to be warm all the time. Between the added blood volume in the body and hormones, it’s for good reason. But being too warm can make sleeping a challenge. Try to keep your bedroom temperature cool. If it’s summer, a fan or air conditioner can help. In the winter, keep the thermostat down; your spouse can always use an extra blanket if it means you stay cooler and more comfortable.
Avoid Spicy Foods
Heartburn can make sleeping impossible. Every time you lay down, the acid starts to come up. Keep an eye on your diet and be sure to eliminate acid-triggering foods. Spicy and sugary foods can also get your baby more active. If you want to avoid getting kicked all night long, it’s also best to avoid these foods.
Instead of laying on your mattress worrying about everything under the sun, try to establish a relaxation routine before bed so that you can sleep with a clear head. As a mom-to-be it is easy, and normal, to have worries and fears about your unborn child, but a well-rested mama is best.
Sleeping while pregnant can be a challenge, but with these tips for getting a good night sleep while pregnant, you can improve your chances of waking up well rested.
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