Some women experience difficulties getting sleep during pregnancy. Fatigue is one factor that makes sleep hard to come by during pregnancy. It can only be relieved through rest. However, pregnancy symptoms such as anxiety, shortness of breath, back pain, vomiting and nausea, and abdominal discomfort among others can disturb your sleep. The following are some of the tips that you can use to get sleep while pregnant.
1. Know How to Relax
Taking thirty to sixty minute naps during the day sharpens memory, makes the pregnant woman more alert, and reduces any feelings of fatigue that the woman may have. However, pregnant women should control their naps, because napping for too long, or late during the day can affect their sleep during the night.
2. Reduce Anxiety and Stress
Anxiety and stress are factors that can prevent sleep during pregnancy. Therefore, pregnant women should reduce these factors by talking about their problems and stopping worrying. If you experience problems, it is advisable to look for a friend or a professional who can listen and assist you in dealing with the issues that are making you upset or worried. Doing that can ensure that you have a peaceful mind, and it will not be difficult to get sleep.
3. Stop Working Out Late in the Day
A pregnant woman should do her exercises early in the day so that she can give her body enough time to wind down. Working out close bedtime hours can give you energy that can interfere with the natural sleeping cycle. Finishing your exercises three to four hours before bedtime can make it easier for you to get sleep while pregnant.
4. Maintain a Healthy Diet
Stay away from alcohol and caffeine because they can contribute to insomnia. In addition, if you have nausea problems, eat bland snacks, such as crackers throughout the day. Making sure that your stomach is slightly full can prevent nausea. A balanced diet improves your health, and that of your unborn baby.
5. Keep Yourself Familiar with Relaxation Techniques
It is essential for a pregnant woman to learn about techniques that are good at inducing sleep. Some of the techniques that are good at inducing sleep include progressive muscle relaxation, guided imagery, and deep breathing.
6. Taking Fluids
During pregnancy, it is important for a woman to take plenty of fluids. However, that should be limited to day time, because doing so before bedtime can increase night time urination, which interferes with sleep.
7. Register for Classes
Pregnancy can cause anxiety related to breastfeeding, delivery and labor, as well as baby care. Registering for classes that deal with such issues can help in keeping your mind at ease, leading to healthy sleep patterns.
8. Use Pillows
Pillows are good when it comes to supporting both the back and the stomach. In addition, putting a pillow between the legs can support the lower back, and make it easier to sleep while pregnant.
Pregnancy comes with physical discomforts and hormonal changes, which can affect sleep quality. Therefore, if you are a pregnant woman, make use of the above tips, and you will experience good sleep during your pregnancy. Pregnant women like sharing tips, share these tips with your friends.