How to Sleep Better at Night During Pregnancy: 5 Practical Tips
Every individual needs proper sleep to stay healthy and happy, and this becomes more important when a woman is pregnant. But this is not an easy target to achieve, especially in the later duration of Pregnancy.
The baby grows quickly in the last few weeks, which makes sleeping uneasy. But there is no way that you should compromise on the rest since sleep lets you regain strength and stay active throughout the day.
If you do not have a regular sleep regime, it may not only lead to small health issues that may lead to complications later on but also make you feel lethargic during the day. Already, the hormonal balance has gone for a toss during Pregnancy, and if you are deprived of sleep, it will further make the situation complicated.
Lack of sleep is related to issues like gestational diabetes and high blood pressure causing difficulties in the last trimester and delivery process. Thus, in this blog post, we will inclusively share some useful tips to sleep better during pregnancy that are simple to practice yet effective.
Understanding the Challenges of Sleep during Pregnancy
Before we list the solutions, let us look at the challenges that make sleeping during Pregnancy a problem. The reasons vary from one individual to another since every woman has a different body structure and state of physical wellness.
Thus, if you are able to identify the reasons that are specifically affecting you, it will become easier to apply the solutions and attain a peaceful sleep routine. Below are some major reasons that you need to ponder:
1. Hormonal Changes
There is a drastic change in hormone levels, which affects the body, brain, mood, and metabolism. This has a direct impact on the sleep pattern, in which Melatonin and Estrogen have a crucial role to play.
Estrogen leads to larger blood vessels that cause swelling of the legs and feet. This discomfort interferes with sleep. Experts believe that higher levels of melatonin and prolactin lead to a slow sleep cycle, which means you find it difficult to doze off as soon as you go to bed.
2. Frequent Urination
Better sleep during Pregnancy becomes a dream because you need to wake up frequently for urination. The baby exerts extra pressure on the bladder, which makes you feel the need to use the toilet.
3. Physical Discomfort and Restlessness
As your tummy expands, managing the weight becomes a challenge, especially if you were comfortable sleeping straight on the back before the Pregnancy. This aspect will definitely interfere with your sleep.
4. Influence of Higher Progesterone Levels
Progesterone leads to issues like nasal congestion, heartburn, and frequent urination, which disrupts sleep frequently.
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Pregnancy Sleep Guide: 5 Ways to Improve Your Night's Rest by Dr Alok Taunk
Tip 1: Establish a Bedtime Routine
The first and most important tip on how to sleep better at night during Pregnancy is to establish a routine. A consistent routine allows your body to relax and promotes the release of good hormones. Make sure you sleep for at least eight hours, and if you set up a routine, your body will adapt to it.
The right approach to establishing a bedtime routine is to eat early and go to bed on time. You may not fall asleep immediately, but eventually, if you continue the practice, you will be able to achieve the goal. Regular sleep patterns have several benefits, of which normal blood pressure and muscle relaxation are few.
Another way of establishing a bedtime routine is to switch off the television and keep the mobile phones away as soon as you plan to go to bed. Instead, you can listen to soothing music or read an interesting book that will let your mind stay calm.
Once you are done with the activity, dim down the lights so that the mind gets a clear signal that it’s time to doze off. We understand that such practices take time to show the outcomes, and hence, we urge you to be patient and consistent to attain the best outcomes.
Tip 2: Stay Hydrated Throughout the Day
Hydration has a vital role in Pregnancy, which only a few people are aware of, and thus, it becomes important that one understands the benefits and monitors the water consumption patterns. Below are some advantages of drinking an adequate amount of water during the day:
- If you drink ample water throughout the day, the amniotic fluid levels will stay accurate, and this supports the baby’s kidney function in the third trimester.
- Hydration promotes the uninterrupted flow of nutrients to the fetus, which plays a crucial role in its development and growth.
- During Pregnancy, the body becomes ultra-sensitive, and hence, there are fluctuations in the body's temperature. Drinking ample water helps regulate the temperature and evades overheating during summers or any physical activity.
- Hydration also plays a vital role in your body’s digestive system, keeping constipation at bay. Constipation is a common issue among pregnant women, but if you consume a sufficient amount of water daily, you can avoid such uneasy situations.
- Regular water drinking habit is a boon for women who are susceptible to UTI since the bacteria that causes the problem is flushed out regularly.
Dehydration can negatively impact the sleep cycle, which can cause problems in the long run. You should monitor your water intake and consume food items that contain some water. Also, we recommend that you avoid drinking water before bed since it will lead to frequent urination, failing the goal.
Also Read: How to be Active in Pregnancy and Modify Workouts Safely?
Tip 3: Create a Cosy and Supportive Sleep Environment
When it comes to creating a cosy sleep environment, you may think of a noiseless room with dim lights, but wait, there is more to it. When you are pregnant, you can elevate the aura of the room by following small steps like using relaxing candles for a calming touch or a humidifier in case you live in an area with dry conditions.
Apart from this, you can use some extra pillows between the knees to reduce the strain on the body and align the spine in the right position.
There are pregnancy sleeping pillows specially designed for this purpose, and you can definitely consider investing in them if you are suffering from sleep issues. These are called wedge pillows and render ample support and let you sleep peacefully.
Tip 4: Practice Relaxation Techniques
You deserve to relax and stay happy during pregnancy, as this will have a positive impact on your growing child. However, you need to make a few efforts to achieve this through practices that promote mindfulness and breathing awareness. If you aren’t aware of the technique, you better read about it or discuss the details with your doctor or an expert.
Your healthcare expert will talk about body scans and activating the parasympathetic nervous system, and if you are successful in doing so, you will enjoy numerous benefits since it assures physical and mental wellness.
If you love body massages, go ahead with it before bedtime, as this relaxes your muscles and induces sleep. Make sure you do not overdo it and concentrate on areas like your legs and back for a relaxing effect. Another approach is to practice prenatal yoga under the guidance of an expert who would guide you and help your body recover once you hit the bed.
There are special meditation and yoga courses for pregnant women in different trimesters, so it is a great idea to join such sessions as you would meet women who are sailing in the same boat as you. This opens a window for informative discussions and finding simple solutions, as every woman would have input to share that may be useful for another.
During Pregnancy, support from your partner and family members also plays a vital role since you are pampered well, and this keeps you mentally calm and happy. Thus, whenever you face any issue or are not able to sleep well, discuss the problem with the ones around you instead of stressing about it.
Tip 5: Avoid Heavy Meals and Caffeine Before Bedtime
If you are wondering how to get better sleep during Pregnancy by altering your diet and eliminating the foods that may interfere with sleep quality, you need to research and analyze the diet patterns carefully. You may be astonished to see that you are consuming some items daily and have not really realized their impact.
Experts recommend cutting off caffeine consumption during Pregnancy as it not only intervenes with sleep but also causes high blood pressure. Here, we are sharing some healthy eating habits and items to incorporate and eliminate from the diet, as suggested by healthcare experts.
- Your dinner should be a light meal that does not exert extra pressure on your digestive system during the night. This eliminates issues like acidity, constipation, and restlessness when it is time to sleep. Also, it would help if you eat early since late dinners will again interfere with your sleep.
- We understand that you often feel hungry during Pregnancy; hence, introduce a nutritious evening snack before dinner.
- Say goodbye to spicy food for dinner. You may still have it for breakfast or lunch, but a spicy dinner is an absolute no due to issues like heartburn, digestion, and gas.
- Discuss your eating habits with your doctor and plan a diet that includes frequent, small meals rather than focusing on heavy meals with longer-duration gaps.
- Avoid sleeping just after dinner, as this can lead to problems during the night. Take your meal at least two hours before bedtime, and if you can go for a short walk after dinner, that would be great.
Foods you can include into your meals
- Whole grains and multigrain breads according to your body’s acceptance.
- Low-fat and nutrient-rich protein diet containing different items based on your food preferences.
- Fruits like berries and apples, along with veggies like spinach, carrots, etc.
- Use unsaturated cooking oils like sunflower, olive, and canola.
Foods to avoid during pregnancy
- Undercooked seafood, meat, fish, and poultry items.
- Unpasteurized milk and dairy products.
- Processed or packaged foods that are readily available in the market but aren’t really healthy options for pregnant women.
- Fried food items that are high in fat content lead to delayed digestion.
- Raw sprouts as they have bacteria that may cause digestive problems.
- Packaged juices and foods with high sugar content to eliminate chances of gestational diabetes.
The choice of food items makes a huge difference in the long run, and hence, you should not neglect the importance of planning your meals in advance. Also, remember that alcohol and smoking have adverse effects on your health and affect your sleep routine, so we suggest you completely avoid them for at least a few months if you want your child to be born healthy.
Also Read: Prepare for Labour with these 3 Ball Exercises for Moms-to-be
Key Takeaways
Changes in lifestyle and daily routine can significantly impact your sleep cycle during Pregnancy. Hence, it is wise to make the essential changes and take care of your diet and hydration. Nighttime sleep and a short nap during the day will make you healthy and happy, which will promote good health and the growth of the fetus.
If you are confused about the sleeping techniques and practices as new mothers, you can search for information on the R for Rabbit website. The R for Rabbit team has been working hard to help moms and pregnant women get valuable information with the least effort. Stay happy and have an amazing pregnancy experience that will let you connect with your baby well and prepare you for motherhood post-childbirth.
