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How to Improve Your Quality of Sleep During Pregnancy

sleep during pregnancy

You are not alone if you are a future mother who cannot sleep. It is estimated that at least half of pregnant women suffer from insomnia while carrying a child. There are various reasons why you can’t seem to get a good night’s sleep these days. For one thing, your body is changing and it can be difficult to find a comfortable place to rest. Other pregnant women will stay awake at night, worried about the future and what life will be like with a child. However, you don’t have to get a good night’s sleep for the next nine months. Here are our top recommendations for getting a good night’s sleep during your pregnancy and possibly beyond.

Stay Cool

How did you know you were having a baby? There are a plethora of signals that pregnant women notice that a baby is on the way. A key indicator is a visible change in your hormones, and we’re not just talking about mood swings here.

The body temperature of many expectant mothers can rise due to fluctuations in their hormones. If this has happened to you, you understand how hard it is to sleep when you are hot and sweating.

As a result, establish a cooler sleeping environment so that you can receive the rest you need. Wear loose clothing made from natural fibres that make it easier for your skin to breathe. If it’s hot outside, take a cool shower before bed to keep your body temperature at a comfortable level.

You can also turn down the heating in your room. If it’s colder outside, turn on a fan or open a window so you can sleep peacefully.

Soothe Restless Legs

One-third of pregnant women suffer from Restless Leg Syndrome (RLS). Although the name suggests that RLS causes your limbs to move constantly, it can also cause an itchy or burning sensation. RLS can also make you feel like something is crawling on your legs at night.

Experts aren’t sure why so many pregnant women suffer from RLS, but they have a few suggestions. This could be due to a deficiency of dopamine in the brain, which keeps the body in a pleasant state of stagnation. RLS can also be caused by fluctuating estrogen levels or a lack of folic acid.

Whatever the reason for RLS, one thing is for sure: you need the feeling of falling asleep soundly. Therefore, incorporate proven soothing techniques into your sleep routine. For example, before going to bed, you might want to take a warm bath to help relax your limbs.

For a similar effect, you can stretch before going to bed. Book a prenatal massage if you want to do it all. Your massage therapist will help you release tension and relax.

Quell Heartburn

You are looking for a variety of foods due to your pregnancy cravings. Perhaps you have developed a taste for strong flavours due to the changes in your taste buds. On the other hand, spicy or strongly flavoured foods can cause an unpleasant side effect: heartburn.

Even if you don’t eat hot food around the clock, you may experience indigestion and heartburn during your pregnancy. This is completely normal, simply because your body is changing. Concretely, while you are carrying a child, the valve that prevents stomach acid from coming out relaxes.

Avoid eating heavy meals before bed to relieve heartburn. Instead, eat smaller portions more frequently to keep your digestive system nourished but not overloaded.

Additionally, you can try sleeping with a wedge-shaped pillow or raising your bed a few millimetres. Maintaining this position allows you to physically close the valve, allowing you to sleep without being disturbed by your stomach.

Eat and Drink Healthily

On that note, you need to be aware of what you are consuming during your pregnancy to make sure that it doesn’t interfere with your sleep. Usually, this means avoiding coffee, as well as any other food or drink that makes you uncomfortable.

A diet rich in fruits and vegetables allows most pregnant women to feel nourished without causing trouble sleeping. Substitute coffee with ginger or mint tea, which anecdotal data shows may help calm an upset stomach.

Making good food a priority can also help you avoid the heartburn discussed above. You’ll get cravings, we’re not saying you should ignore them. However, for a more peaceful and peaceful pregnancy, you should try to make neutral and healthy foods the staple of your diet.

Ease Your Mind

Physical discomfort is not the only reason for sleeping problems during pregnancy. Perhaps you are awake at all hours of the night wondering about the future.

It is essential to remember that you are not alone: more than one in ten mothers will experience anxiety before childbirth. So if you are worried about what to expect, you are no different from other parents.

There are a multitude of strategies to relax your thoughts and relax you during your pregnancy. Regular baby scans can make sure your child is healthy and developing normally.

Pre-baby classes at your local hospital or birthing centre can help calm your nerves even more. You can learn about the basics of infant care, what to expect during labour, how to relax during childbirth, and more. Just talking about these scary and difficult issues can help make them less scary and upsetting.

Finally, there are many strategies for reducing general anxiety that will also work for concerns related to pregnancy. You can sign up for a prenatal yoga class or a newspaper before nightfall to get rid of your worries and put them on paper. Meditation before bed can also help you sleep better and wake up more calmly.

Pad With Pillows

Now, you may not have a troubled mind as much as a tired body. Your mattress isn’t as comfortable as it used to be and your pregnant belly needs even more padding.

A pregnancy pillow can help you sleep better if you roll over and over. Rather than piling them up and producing stress, these cushions are designed to support your stomach and legs, with the pillow taking most of the pressure. If you don’t have a pregnancy pillow, try placing a standard pillow between your legs or under your belly to achieve the same effect.

However, don’t be afraid to invest in a pregnancy pillow. While breastfeeding, many mothers rely on the uniquely shaped pillow for help. Others find it so relaxing that they sleep with it even after their children arrive.

Get Moving

You monitored your health before you became pregnant. You may have even had healthy women’s checks to make sure that you and your body were physically able to bear a child.

Depending on how rigorous your pre-pregnancy routine is, it can be difficult, if not impossible, to maintain. However, because you haven’t used up all of your energy, you can be restless at night. Additional activity during the day may be enough to relax you.

So, over the next nine months, try to include light exercise in your daily routine. It can be as easy as a daily pregnant yoga session or a walk around your neighbourhood. Getting your body moving during the day can help you feel more sleepy at night, which will help you get the much-needed rest.

Sleep When You Can

As you may know, your hormones fluctuate throughout the day due to your pregnancy. As a result, you may feel awake at night but drowsy throughout the day.

Listen to your body when it’s exhausted if you have the freedom. You don’t want to drastically change your sleep routine, but it’s okay to take a nap when you’re tired. Listening to your body during your pregnancy is crucial, and it won’t hurt to get some sleep throughout the day if it asks you to.

Sleep peacefully throughout your pregnancy

These are just a few suggestions for getting a good night’s sleep while you wait. So, try one or all of them and get the rest you need to stay healthy and happy for the next nine months with your child.

Regular baby scan and checkups can help calm your nerves even more. Make an appointment now at our Bump2Baby Scans clinic to get the mental peace you need to sleep peacefully at night.

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