Pregnancy causes a lot of changes in your body and lifestyle. It also dramatically affects your sleep schedule. Many pregnant women complain of insomnia, irregular sleeping patterns, and much more. If you are one among them, here is how you fix this problem.
Firstly, understand why pregnancy affects your sleep
Pregnancy causes a lot of changes to happen in your body which in itself takes a toll on your health. Apart from that, when you are pregnant, the level of progesterone in your body increases and it results in a high metabolism rate. It is what makes you feel tired throughout the day (and, why you sometimes sleep the entire day).
Also, some of the symptoms that you face during pregnancy cause you to feel even more tired and exhausted. Nausea, frequent urination, cramps, heartburn, and other issues compound the fatigue that you experience during pregnancy.
Now that you understand the reason behind the sleep problems that you are experiencing during this period, you can take active steps to ease it as much as possible. One of the best ways is to simply ensure that you rest and don’t get exhausted. If you can simply ease the symptoms and stress that you are experiencing, you will be able to sleep much better throughout your pregnancy.
Tips to Sleep Well During Pregnancy
Here are a few things that you can do to sleep well during pregnancy:
- Sometimes we can’t sleep because there is too much distraction around us. Try to create an ideal atmosphere in your bedroom at least an hour before your bedtime. Remove your phone and other distracting elements from the room. Switch off the lights and ensure the room is pleasant enough, not too cold or too hot.
- If you are experiencing high-stress levels and are unable to sleep, then try to remain active throughout the day. Do something or the other now and then so that you can easily fall asleep at night. However, avoid doing anything that will cause you to get exhausted or pose a risk to you or your baby.
- Often many mums are not able to sleep well because of the heartburn they experience at night. This is primarily a result of your food choices. Avoid such a situation by eating small, frequent meals throughout the day. Also, try to eat fresh food and avoid eating highly processed foods.
- You can also practice a few relaxation techniques to destress and enjoy a good quality sleep at night. There are lots of breathing exercises and meditation practices that can help you relax and unwind within no time.
Bonus Tip – Sleep position also makes a big difference
Yes, the way you sleep can also affect the quality and duration of your sleep. When you are pregnant, you should sleep on your side.
Sleeping on the stomach should be completely avoided as it adds pressure on your uterus which can have disastrous consequences. Additionally, avoid sleeping on your back as well since it puts the weight of the uterus on your back and spine, causing back and neck pain.
You can also use pillows to find a comfortable position to sleep in; this will also help to improve the quality of your sleep.