How To Get Better Rest At Night When Pregnant
1. Drink lots of fluids
Make sure and drink lots of fluids throughout your day. However, try to reduce how much you drink before bed so that you don’t need to urinate too often at night.
2. Get enough exercise
Even if you don’t want to, it is important to get enough exercise every day. Even if it is just a walk, it can greatly help to improve your circulation and reduce cramping at night. Also, women who are active typically sleep much better than those who are stationary for most of the day.
However, avoid exercising or being too active at least 2 hours before its time for bed. This is necessary since activity actually causes your body to release adrenaline which will make it very difficult for you to fall asleep.
3. Clear your head before bed
Unfortunately, anxiety and stress typically leads to poor sleep. So, make sure to reduce the stress in your life and talking to a professional or even a close friend can greatly help. This will help you to process your emotions and help reduce your stress and anxiety.
Before you go to bed, you should have a notebook next to your bed so that you can write down all of the things that are stressing or worrying you. Many pregnant women have insomnia due to the stresses they have about life and their new baby such as balancing work and home, being a good mother etc.
4. Create a consistent bedtime routine
By creating an evening routine, this can greatly help you to fall asleep a lot easier. There are many different routines and rituals that you can try such as:
– Eating a very small and healthy snack before bed such as some cereal and milk, almonds etc. Carbohydrates and tryptophan are very effective at inducing sleep.
– Drinking a cup of herbal tea or even a cup of milk
– Reading a few pages of a relaxing book
– Brushing your hair or getting a massage
5. Use your pillows
After 20 weeks of pregnancy, most doctors suggest that you sleep on the left side of your body so that the fetus as well as your kidneys and uterus can enjoy the best possible blood flow. As a result, getting comfortable in bed is quite difficult.
In order to help you get more comfortable, be sure to use as many pillows as you need for support. You can place a pillow under your stomach and even place another pillow under your knee. If the regular pillows aren’t working, you should get a long pillow or even a pregnancy body pillow. Alternatively, you can use a couple of regular pillows and line them up so that they form a wall that you can rest your arms and legs on. If you are sleeping on a mattress that is older than 8 years it is recommended that you replace it, take a look at these Therapedic mattress reviews and enjoy the support and comfort you need for a great night’s sleep.
6. Prevent heartburn
In order to avoid getting heartburn, you should avoid laying down for at least 1 or 2 hours after you’ve eaten. If it is still an issue, you should sleep with your head on your pillows for some extra elevation. It is best to avoid foods that are acidic, spicy, contain tomato, fried etc since these will make heartburn even worse.
7. Take naps
In the event that you are not getting sufficient amounts of sleep at night, then you should try taking naps during the day to help combat fatigue. This can be as simple as 20 or 30-minute naps during the day or weekends. However, you should avoid napping for longer than 30 minutes since you’ll likely feel even more exhausted when you wake up.
8. Track your food
You should pay attention to what you eat and the reaction of your baby. So, if your baby becomes more active after you eat foods with lots of sugar or spices, then make sure to not eat these types of foods for dinner. If you do, your baby will likely keep you up.
You should also avoid consuming caffeine, especially if you have problems sleeping. If you suffer from nausea, then you can try eating a couple of simple or bland foods during the day such as plain crackers. By avoiding an empty stomach, this can greatly help to reduce nausea. You should also eat well-balanced meals every day for your own health and your baby’s health. By eating a balanced diet, it will ensure that both you and your baby get all of the nutrients necessary which will also positively impact your sleep.