Sleep is a basic requirement for our bodies but it becomes even more important during pregnancy as a lack of sleep can cause a lot of complications and is unhealthy for the baby and the mother. However, sleep during pregnancy can be a major challenge, and as more and more quality sleep is important for a healthy pregnancy, it becomes increasingly difficult to sleep peacefully without any disturbances as the months pass. This discomfort while sleeping is mainly due to a growing belly, hormonal changes, anxiety, cramps, nausea and other sleeping disorders.
Some of the common sleeping disorders during pregnancy are heartburn, Insomnia, sleep apnea, restless leg syndrome, nasal congestion, higher body temperature and the frequent need to urinate. These disorders make sleeping even more problematic.
However, there are a few methods with which you can improve your sleep and wake up fresh the next morning.
Maintain a sleep routine
Try to sleep and wakeup at the same time every day and even on the weekends. This way the mind will get a signal every day that it is time to sleep and consequently, it will be easier to fall asleep at night.
Try to relax before bed
Indulge in a soothing night time routine to reduce stress and relax your mind and body. Try to make your bedroom very comfortable by having a dark, quite and cool ambiance. Also, take a hot shower, read a book, meditate, stretch and think about all the positive things in your life. Using relaxing fragrances like lavender and listening to calming melodies can also help you relax.
Exercise and sleep are highly correlated with each other so try to exercise daily as this will keep your body mobile and will help in circulating the blood throughout the body. Also, exercise is very beneficial for both your mental and physical well-being which will therefore help you sleep better at night.
However, avoid difficult exercises and exercising later in the evening.
Avoid fluid intake at night
It is absolutely necessary to stay hydrated during the pregnancy but try to drink as much water as possible during the day and limit fluid intake at night so that the chances of waking up in the middle of night to urinate are significantly reduced.
Adjust your sleeping position
Try different positions to sleep in order to find the most comfortable one. However, sleeping on your back should be avoided as it restricts oxygen supply and blood flow to the baby and the other organs. Instead get used to sleeping on your left side.
Heartburn is one the main concerns for pregnant women so try to take a light walk after a meal and before going to bed or try sleeping with the head slightly raised. Also, reduce the intake of spicy, oily and acidic foods.
Avoid heavy meals before sleeping and if you feel hungry late in the night, then opt for light foods such as a cereal or a banana.
Have body support while sleeping
Try to use special pregnancy pillows or normal pillows to support your body while sleeping. These pillows can be placed behind the back or between the knees to ensure maximum comfort.
Take a short nap
Take a quick power nap of no more than thirty minutes during the day to cover up for the lack of sleep during the night but avoid taking a nap in the later half of the day as it will make it difficult to fall asleep at night.
Try to avoid the intake of tea and coffee, especially five hours before bedtime as caffeine will interfere with your quality sleep.
Choose the right bedding
Choose the most comfortable bedding that is available in the market as your bedding plays a huge role in determining how well you sleep. Try a bedding that is soft and the one that is breathable as the body temperature tends to rise while sleeping during pregnancy.
Try using the eucalyptus bedsheets by Sweave as these are insanely soft and breathable, these sheets maintain the body temperature by regulating the moisture and keeps you cool at night.
Don't forget to consult your doctor if the sleeping problem persists.