You anticipated when you got pregnant that sleepless night would soon be a part of your life for years to come. But you didn’t realize it would start happening long before the baby was actually born.
It is very normal to have sleep disturbances during pregnancy and these are most probably due to bladder cramps, baby kicking, hormonal instabilities and of course anxiety and stress. As days goes by the baby bump also gets larger which also leads to discomfort. It gets difficult to find the right position to sleep and even if you find one the back pain and sore feet might not let you have a sound sleep. Well, all these are part of pregnancy and nothing unusual, but with proper care of yourself you can overcome most of these problems.
Here are some sleep tips for pregnant women.
- Drink a lot of water during day time. But don’t drink too much after evening so as to reduce the frequent visits to the toilet at night-time.
- Taking short naps during day time is important but avoid taking long naps. Taking long naps during daytime can lead to sleeplessness at night.
- Exercising must be a priority. Not only is it good for your own but also for the child’s growth as well. Exercise helps with healthy blood circulation with reduces leg cramps at night giving you a better sleep.
- Take a short walk before sleeping. It helps you get rid of that extra adrenaline that can keep you awake at night.
- Establish a healthy routine. Fix a time at which you would get up and sleep. Also have your meal in a routinely manner. It can help you a lot with having a proper sleep. If you have a healthy routine, you wouldn’t find it hard trying to sleep.
- Avoid eating fried, spicy or acidic food. It can cause heartburn that can be very irritating at night time. Sleeping with a pillow that is elevated can help with heartburns.
- Try to relax before going to the bed. You can try yoga or take a warm shower before heading to the bed. It will make you feel light.
- Try sleeping positions. As the bump gets bigger it gets more difficult getting the right sleeping position. Try sleeping on your sides at a foetal position. It might help. And avoid sleeping on your back as it is bad for the baby.
- Read a book while on bed. Reading a book is a great way of inducing sleep quickly.
- Avoid using mobiles and laptops before going to bed or on the bed. They can seriously hamper your sleep.
- Completely avoid alcohol and caffeine. Not only are they bad for the baby’s healthy growth but also leads to insomnia. Instead try drinking green tea that is very healthy for body and help with a healthy sleep as well.
- Avoid nausea by taking snacks at regular intervals. Eat a well-balanced diet.
Follow these tips and get a good night’s sleep. If the insomnia persists for too long, you must consult your doctor for help.