Pregnancy comes with many challenges. One of them is difficulty falling and staying asleep. The trouble gets even greater in the third trimester when the baby bump grows to its biggest form. Turning in bed is difficult, and making yourself comfortable can seem like the most daunting and difficult task of all. However, there’s no need for you to feel devastated. We know how to help you improve sleep and rest when expecting.
Spend time outside
Taking walks every day will help you fall asleep quicker. The walk can be 30 minutes or an hour-long, it doesn’t matter because it will be equally beneficial for you. As long as you spend time outside in the fresh air, you will feel tired enough to fall asleep the second your head touches the pillow. Consider yoga or Pilates for pregnant women to promote good sleep during the night. Do your active part of the day before evening to allow the adrenaline levels to subside before bedtime. Have you been active before you got pregnant and exercised every day? You can still continue your physical activities but adjust them to your current state. Consider pregnancy-friendly exercises like aerobics exercises and swimming.
Get a pregnancy body pillow
Sleeping on the side is the optimal sleeping position during pregnancy. To make yourself comfortable, use one pillow to take pressure off your hips by placing it between your legs. With another pillow under your stomach, you will keep your bump comfortable and prevent it from feeling too heavy. If you don’t feel comfortable manoeuvring two pillows, consider getting a pregnancy body pillow. The long pillow offers support to the belly, hips and head. You can wrap your entire body around it and enjoy your sleep night after night.
Don’t eat too late in the evening
Did you know that your food choices will also affect the quality of your sleep when expecting? That’s why you should adjust your diet to your current state. Namely, avoid having too much food too close to bedtime because it increases body temperature by driving your stomach to digest instead of making it calm so you can sleep. Don’t starve yourself either because you can risk experiencing hunger pains in the middle of the night. Practice a healthy diet that will include moderate dinner and keep cravings at bay. A piece of fruit or a handful of nuts several hours before you go to sleep will be enough to keep you satiated without disrupting your sleep.
Change your mattress
The choice of mattress is vital for a good night’s sleep. That’s especially true for pregnant women who can experience back and neck pain caused by a growing belly. If you’ve noticed that your old mattress isn’t good for your back anymore, it’s time to visit a top-rated mattress store and look for the nearest one that features high-quality mattresses. Try them out at the store and see which one would be the best option for your current needs.
Cut back on caffeine
The experts advise against caffeine in pregnancy. However, if you’ve been drinking coffee regularly before you got pregnant, you can allow yourself a cup of coffee a day. That will keep your caffeine intake without causing any harm to the baby and elevating your blood pressure. Don’t drink coffee or caffeinated tea too close to bedtime because they will keep you alert for longer than you’d like. On top of that, they will make the baby jumpy, which will be very disturbing for you. Instead, have a non-caffeinated tea or a glass of warm milk before going to sleep.
Limit the use of electronics before bed
The light electronics emit can disrupt your sleeping pattern by making the brain think it’s going to be alert for some time after you stop using the devices. That’s why you should avoid watching tv, binge-watching a tv series on your computer or using a smartphone before bed. Check your social media before you take a bath or shower, and go to bed with a calm mind. Read a book instead or spend some time chatting with your partner rather than relying on electronics.
If you’ve been experiencing sleep problems during pregnancy, those days will now be behind you. Take a good look at the tips we’ve listed, and you’ll quickly sleep like a baby. Control your cravings, get a more comfortable mattress, consider a pregnancy pillow and limit caffeine intake to promote better sleep.