8 Useful Tips for Sleeping When Pregnant
Pregnancy is physically demanding for women. Their bodies go through a lot of changes to accommodate their unborn child and provide all required nutrients to the baby. As a result, they face a myriad of physical issues including cramps, morning sickness, nausea and sleep disruption which often leads to sleep disorders. Expecting mothers should take special care of the amount of sleep they are getting and make sure that their sleeping posture is maintained to avoid severe health issues.
For many moms-to-be, sleeping troubles can be fixed by following a few simple tips. Some of those useful sleeping tips are mentioned in this blog post. Let’s take a look.
1) Maintain a Regular Sleep and Wake Cycle
To get proper sleep during pregnancy, expecting mothers must prioritize sleep. Make sure that you have a regular sleep and wake cycle by going to bed and waking up at the same time every day. Working mothers already follow this, but it should also be maintained on weekends. This will help in getting proper sleep and avoid sleeplessness.
2) Avoid Fluid Intake at Night
Frequent urination is common in pregnant women, especially during the first trimester. The increased bathroom visits are itself a big reason for sleep disruption at night, let alone the result of consuming fluids when going to bed. That’s why pregnant women must consume plenty of fluids during the day to keep themselves hydrated, but cut down before bedtime. It will help reduce late night trips to the bathroom and ensure that you get a peaceful sleep.
3) Keep Yourself Active
Nighttime leg cramps, usually in the calf, become worse in the third trimester, thus keeping you awake in the wee hours. To avoid painful leg cramps, exercising regularly definitely helps (unless your doctor advises against it). Exercise at least 30 minutes a day, even walking can improve blood circulation that significantly reduces leg pain. Swimming, stretching, brisk walking, indoor cycling and aerobics are some of the activities that can help during pregnancy.
4) Sleep on an Organic Mattress
Organic mattresses are healthier alternatives to synthetic mattresses. They are soft, supportive and hypoallergenic, thus providing a comfortable sleeping environment for the mom-to-be. Many women develop allergic symptoms during their pregnancy that can be triggered because of off-gassing from the chemically-treated synthetic mattresses. Sleeping on a hypoallergic organic mattress made of natural materials such as wool or latex will help maintain a comfortable body temperature of the expecting mother and avoid allergic reactions caused by chemical fumes.
5) Sleep on Your Left Side
It is advisable for pregnant women to sleep on their left side during their third trimester. It helps in giving proper blood flow to the fetus, uterus and kidneys. It also ensures that more nutrients are given to your placenta. That said, because your liver is on the right side of your abdomen, sleeping on your left side keeps your uterus away from that large organ and reduces the pressure the baby puts on your organs, thus helping with heartburn issues. If sleeping on left is uncomfortable, try using pillows, one under your knee and another under your belly for a comfortable sleeping posture.
6) Nap During the Day
If you’re not getting enough sleep at night, you should make sure that your body is being rested. Improper sleep at night can make you feel tired throughout the day. Consider taking 20 to 30 minutes nap during the day to reduce fatigue. But, don’t snooze for more than that as long naps can make you feel even more tired.
7) Relax and Clear Your Mind
Having a baby is a big decision which comes with several life changes, thus leading to anxiousness in women as the pregnancy progresses. From worrying about getting back in shape to managing finances, these thoughts certainly interfere with your good night’s sleep. To keep these thoughts from hampering your sleep, clear your mind and try to relax when going to bed. Meditation, yoga, soaking in the warm bath and other relaxation technique can help you ease out the stress and avoid anxiety-riddled dreams.
8) Say ‘No’ to Alcohol and Caffeine
Alcohol is a big no for expecting mothers. It is detrimental to healthy sleep even for non-pregnant women, let alone for pregnant women. Alcohol does help people sleep faster, but it can sabotage your sleep quality by reducing rapid eye movement (REM) phase of sleep. Make sure that you avoid alcohol during the pregnancy and even coffee and tea before going to bed. Caffeine can stay in your system for a long time and disturb your sleep. To know how alcohol sabotages your sleep, read our blog post on the topic.
The above-mentioned tips are really effective for pregnant ladies who are having trouble sleeping. However, if the problem of sleeplessness or disturbed sleep continues, it is advisable to talk to your doctor about other alternatives. At Dormio Organic Beds, we’ll be happy to help the expecting mothers get good quality sleep with our high-quality organic wool mattresses, buckwheat pillows and natural cotton sheets. Visit our showroom to buy the best organic mattress in Canada.