Do you need more sleep in pregnancy?
How to get more sleep during pregnancy
Amidst the joy of discovering you’re pregnant comes the reality that life will never be the same again. And as you begin this epic journey, take note; sleep will become a precious commodity! Sleep in pregnancy is something many women struggle with especially during the 3rd trimester.
And we’re not just talking about after the baby is born. As your baby bump grows, you’ll probably find it increasingly hard to get comfortable at night. I know I am!
Here are some tips to help you get a good night’s sleep.
Drink Up, Then Down
Disturbed sleep when you’re pregnant is caused by many factors, including anxiety, hormones, physical discomfort and, most common of all, a constant urge to go to the bathroom.
Whilst it’s important to drink plenty of fluids every day, it’s a good idea to drink less during the afternoon and evening.
Your body is already anxious so filling it with caffeine and spicy foods will only make matters worse. Restrict tea, coffee, chocolate, and fizzy drinks to just one or two a day, and only in the morning.
Watch Those Spicy Foods
Pregnancy changes your entire metabolism so whereas once you could eat chili, curry, and other spicy dishes with no side effects, you may have to forego them for a while.
Pregnancy can make you very prone to indigestion and heartburn. If this is the case, try eating lighter meals, and allow yourself two to three hours to digest before going to bed.
Stick To A Routine
We know, you hate routine, but while you’re pregnant, it may contribute to a better night’s sleep. It will also prepare you for after the baby’s born.
Discuss a suitable exercise regime with your doctor. It’s good for you and the baby to keep moving, in order to boost circulation, maintain a good weight and avoid those night-time cramps that keep you awake.
But don’t leave it too late in the day. Whilst exercise releases endorphins that make you feel good, it also releases adrenalin, which can ruin a good night’s sleep in pregnancy.
Get A Pregnancy Pillow
One of the biggest sleep problems when you’re pregnant is not being able to find a comfortable position. Because there’s a big baby bump in the way!
Sleeping on your tummy will get progressively more uncomfortable, and many moms fear they will crush their baby.
Sleeping on your back is not recommended, as it puts pressure on your organs, and on one of the body’s major veins. And even if you start out on your side, habit is likely to force you back into your usual sleeping position.
Luckily, there is now a way you can sleep comfortably on your tummy, throughout your pregnancy, with no harm to baby. And that’s a pregnancy pillow. Ok so its still hard to sleep on your tummy even with a maternity pillow, but many provide support for you ever growing bump and your aching back.
The pregnancy pillow is a major step forward from the old style maternity pillows, for comfort, safety, and practicality. It is the perfect way to ensure a good night’s sleep or a refreshing daytime nap.
It can also be used to lay outside in the sun and top up that essential Vitamin D, or while enjoying a massage. Best of all, it’s a great way of alleviating back pain, because it takes the pressure off your spine.