Getting a good night’s sleep during pregnancy can be hard when you’re a mom-to-be. There’s a lot of factors that can lead to disrupting your sleeping patterns during your pregnancy, especially when you’re in the later stages like the third trimester.
Pregnant women usually sleep more than usual during the first trimester of their pregnancy as their bodies are just getting used to the pregnancy and feeling tired is a normal effect. However, it is during the later stages of the pregnancy and mostly in the third semester that it becomes really hard to get proper sleep during pregnancy. To know more, you can read what happens in Third Trimester?
There are many reasons why expecting mothers often suffer from a lack of sleep including increased heart rate, shortness of breath, leg cramps and backaches. Also a lot of expecting mothers often try sleeping on back while pregnant which is not healthy.
In this blog, we’re going to cover the top 6 tips to sleep during pregnancy comfortably and find out how should a pregnant woman sleep in order to make her life easier.
#1 – Develop a Sleep Routine
Pregnancy will bring a lot of changes to your body (Pregnancy: A Time For Hormones And Change) and it can all get overwhelming for expecting mothers. Developing a sleeping routine can increase the quality and quantity of your sleep while pregnant. A fixed sleeping routine allows your body to start preparing for sleep which can lead to increasing the quality of your sleep.
A good sleep routine does not need to be complicated or anything that becomes a chore. The entire point of having a sleep routine is to simplify your life instead of complicating it. Here are some ideas to help you develop a sleep routine to help you sleep while pregnant:
- Take a break from all electronics for a while before you sleep. The light emitted from our devices can cause us to stay awake more than we would like.
- Take a shower before sleeping.
- Do something that relaxes you like knitting, reading a book, or listening to calming music.
#2 – Exercise Regularly
While exercise may be the last thing on your mind, doctors believe that moderate exercise can help in improving your health, reduce excess weight gain and back pain, make the delivery easier, and also help you to sleep while pregnant!
Of course, moderation is the key when it comes to exercising when you’re pregnant. Remember to not overdo it and avoid doing it in the evening as it can lead to too much adrenaline in your body that can keep you awake at night.
Brisk walking, swimming, yoga or stationary cycling are good exercising options for mothers-to-be. You can also check out our 10 Hacks To An Easy Pregnancy.
#3 – Proper Pillows and Sleeping Position
One of the main problems for finding sleep while pregnant is the size of the fetus as it can be hard to find a good sleeping position that is comfortable. Doctors get asked a lot how should a pregnant woman sleep and the universal answer is that sleeping on back when pregnant is not a good position.
The best position for sleeping is actually sleeping on your left side instead of sleeping on back while pregnant. There are a number of reasons why sleeping on your left side is better when you’re pregnant including:
- The fetus is kept off the liver which is located on the right side of your body.
- It further improves blood circulation to the fetus, the kidneys, and uterus.
One of the side effects of sleeping on your left side is that it can hurt your hips. Using proper pillows when you’re sleeping help in mitigating that pain and allowing you to sleep in the most healthy position. It is advised to put a pillow between your knees as it will level your hips decreasing the ache. You can experiment with different pillows until you find the right match for you but it is important to try not to sleep on back when pregnant.
#4 – Pay attention to your diet
One of the most important aspects of our lives is our diet. What we eat determines our overall health and for an expecting mother, it is massively important to pay attention to your diet. Eating clean and healthy will not only allow you to sleep better but certain fruits like bananas and apples can also help in reducing the feelings of morning sickness.
Avoiding foods that have high carbohydrates helps in increasing the quality of your sleep, and eating in small and mild meals can help to prevent feelings of fullness that can become annoying. Protein-rich snacks ensure your blood sugar levels are high which decreases headaches, hot flashes, and bad dreams.
#5 – Take care of your heartburn
Heartburn is one of the major problems expecting mothers have trouble with, especially in the second and third trimester. It can occur due to many reasons such as changing hormone levels. Heartburn can also make it hard to sleep when pregnant. Here are some tips to watch your heartburn and take care of it:
- Eat slowly and eat small meals throughout the day instead of three large ones.
- Avoid foods which are spicy, fried, or rich.
- Do not lie down directly after eating.
- Sleep with your head elevated on a pillow.
- Avoid sleeping on back when pregnant.
#6 – Take Short Naps Throughout the Day
Most expecting mothers feel increased tiredness during their pregnancy so complimenting your natural sleeping hours with a few naps during the day can help in increasing the total quality and quantity of sleep you receive through the day.
Of course, ensure your naps are not too long though as it can actually lessen the actual amount of sleep you get but as long as your naps are quick, you can take a few throughout the day to refresh your body and give it the rest, it totally deserves.
As a mother-to-be, getting the right amount of rest is absolutely critical to a healthy pregnancy but unfortunately, most expecting mothers experience troubles sleeping. Even though there is no clear cut answer on how should a pregnant woman sleep as every woman is different, we hope this article has provided some solutions for the problem.