There is nothing more joyful than being pregnant. Knowing that you are growing a life inside of you is a feeling unlike any other. But that doesn’t mean it can’t also be a tough and challenging time. Every woman is unique and will experience different symptoms throughout her pregnancy. But disturbances in sleep are by far the most common. Issues such as backache, leg cramps and heartburn are just a few things that can stop expectant Mothers from getting the rest they need. Having enough sleep is essential to us all but particularly when carrying a baby. It gives you energy for the day ahead and helps your baby grow and develop. Thankfully there are things you can do to improve your quality of sleep. Take a look at these fantastic tips and start experiencing a better night’s sleep in no time.
Comfortably sleep on your side
This is often cited as the most comfortable position for pregnant women to sleep in. Sleeping on your left-hand side is also said to increase the blood flow and nutrients taken to your placenta which can only be beneficial to your baby. It can also reduce swelling, heartburn and reduce any back or pelvic pain you may have been experiencing. While sleeping on your side has plenty of benefits, it’s not always very comfortable. To make it easier for you to nod off, place a pillow in between your knees and another one underneath your bump. There are specialist pregnancy pillows you can use that come in a range of shapes and sizes. You may need to ask your partner to help you to this when you are in the later stages of your pregnancy. You can also place a piece of foam or a spare duvet on top of your mattress which you can lie on to relieve any pain in your hip. Using these items will make this sleeping positions feel instantly more supportive and comfortable.
Drink less in the evenings
Frequent trips to the toilet are all part of the pregnancy process. But it can also cause havoc with your sleeping patterns. The moving of your body and bright bathroom lights can stimulate your brain making it harder for you to get back to sleep. The best way to try and reduce your late night bathroom trips is by drinking less in the evenings. So you need to start drinking more in the mornings and decreasing the amount you drink as the day progresses. Ideally, if you want to sleep through the night, your last drink should be an hour before you go to bed. That way you should feel hydrated, and it gives you a chance to go to the bathroom before you go to sleep. You should not be having any sugary or caffeinated drinks such as tea and soda before you sleep. Also try not to eat food with a high water content such as watermelon and cucumber before you go to bed as these too can make you need to go more regularly. It’s vital that you stay hydrated when pregnant but take more care and plan when you are going to drink. This should stop you having to go to the toilet as often and give you less disrupted sleep as a result.
Get the right mattress
If you find that you are experiencing pain in certain areas such as your shoulders or lower back, your mattress could be to blame. Mattresses should be changed every eight years to ensure they give you maximum comfort and support. So if you haven’t changed yours in a while, now might be the perfect time to do so. Start researching the differences between styles such as a luxury hybrid foam mattress and a pocket spring. Think about your requirements and see how each style compares. This should make it a lot easier to determine which style will work best for you. Many pregnant women choose memory foam mattresses as they offer support by contouring their bodies. But this does not mean that this work for you. It’s always beneficial to try before you buy and many suppliers will give you a set period where if you are not happy you can change it to something else. Remember to consider your partner when choosing a new mattress as they may have differing requirements to you. Also, consider buying a mattress cover which can protect the mattress from your night sweats and morning sickness. Now you have a more suitable mattress it should be much easier for you to drift off.
Find a positive outlet
Relaxing is the simplest way to drift off to sleep. But it can be difficult to do this when you’re anxious about the upcoming birth and becoming a parent. Having a child is a life changing experience and it’s perfectly natural to feel nervous about it. But too much worrying can stop you getting your eight hours rest each night which is not ideal. So find a positive outlet where you can let our your feelings and emotions. For example, you could write in a diary, draw or attend a pregnancy class. You could also try yoga, have regular spa trips or join an online forum. Doing this regularly will make you feel like a weight has been lifted off your shoulders and you won’t feel as anxious anymore. Another fantastic outlet is talking to your partner or doctor about any concerns you may have. They will be able to put your mind at ease and offer some additional support. So find something that makes you feel more relaxed, and you’ll soon find your sleep quality begins to improve.
As you can now see, there are a number of things you can try to help you get a better night’s sleep. It’s vital that you get as much rest as you can, especially in the weeks leading up to your baby’s birth. Not only will more sleep help you feel energized it will also improve your appearance and mood. Start using what you have learned and reap all of the benefits that sleep can bring to you and your baby.