If you are having trouble sleeping while pregnant it can be extremely uncomfortable and exhausting. These tips will help you to have a safe and comfortable nights sleep during your pregnancy.
It Can Be Difficult To Get To Sleep While Pregnant
Problems with sleep during pregnancy are normal. Most women will experience issues with sleep while they are pregnant. Especially in the first and third trimesters.
During the first trimester progesterone, the pregnancy hormone will be started to flow through your body and although it can cause fatigue it can also disturb your sleep. There’s also a good chance it will make you want to go to the bathroom more, which means you will be up and down during the night.
After a brief respite in the second trimester which is when your sleep is at its best during pregnancy, the discomfort of the third trimester will hit.
Your bump will make it difficult to get comfortable at night and baby will be pressing on your bladder resulting in more trips to the bathroom. You are also likely to suffer from heartburn, cramps, and restless leg syndrome in the third trimester.
The good news is, there are things you can do when you have trouble sleeping while pregnant to help improve the quantity and quality of your sleep during your pregnancy.
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You can create a free baby registry at Amazon.com. The registry is universal so you can add items from other sites if you wish.
When you sign up you will receive a free baby gift box filled with items for both mom and baby and you get free returns for 90 days for anything bought from your registry.
As well as giving your friends and family gift ideas, having a registry is a great way to keep track of what you need for baby.
What To Do When You Have Trouble Sleeping While Pregnant
Ensure You Are In A Safe Position
It is recommended that you do not sleep on your back in the third trimester to decrease the risk of stillbirth. Sleeping on your back can put pressure on the main blood vessels that supply the uterus which could deprive the baby of oxygen.
However the last thing I want to do is make you anxious about this. If your pregnancy is healthy your chances of a stillbirth are extremely low.
If you are not used to sleeping on your side I would try to start doing this as early as possible. Then it will have become the norm by the time you reach 28 weeks. Try putting a pillow between your knees and behind your back for comfort and to prevent rolling.
Invest In A Good Pillow
A good firm pillow behind your upper body will help prop you up and ease the pressure on your diaphragm.
Once you are sleeping on your side you will need a pillow behind your back to keep you on your side and one in front of you to support your belly.
There are lots of pregnancy pillows available. I found that a full body pillow was the best way to get all the support I needed. It was firm, comfortable, and I only needed to buy one pillow instead of 4!
Keep Your Bedroom Cool
During pregnancy your temperature is naturally a few degrees higher. It will be easy for you to overheat in a warm room which will affect your ability to sleep.
Try to keep your bedroom as cool as possible, it make take some experimenting to find a temperature that’s comfortable for you. If you are having particularly hot weather an electric fan may help to cool down the room before sleep.
Cut Out Snacks Before Bedtime
As tempting as it is, try not to eat anything within a couple of hours of bedtime. There’s a big chance it could cause heartburn and acid reflux which will cause pain and discomfort and could keep you awake all night.
It would also help if you could limit your drinks before bedtime. Drinks containing caffeine will of course keep you awake at night but any fluids before bed will increase the chances of you waking up multiple times for the bathroom, disturbing your sleep.
Keep Your Stress Levels Low
High levels of stress can affect your sleep. You could find yourself lying awake worrying for hours. It is normal to feel anxious about what is ahead of you.
If you find you are worrying about giving birth and becoming a parent a prenatal class will help to alleviate your fears.
Try to relax as much as possible throughout the day. Breathing exercises and meditation before you go to sleep may also be beneficial. There are many techniques and music for relaxation that can help you wind down before bedtime.
Try To Reduce Naps
Pregnancy can be exhausting so it may be impossible to completely avoid taking a nap during the day. Just don’t overdo it. Try to sleep for no longer than 30 minutes at a time to avoid going into a deep sleep.
Sleeping deeply during the day will reduce the chances of you sleeping well at night.
Falling into a deep sleep in the daytime may also leaving you feeling groggy and sluggish and will not help your energy levels. You can take several shorter naps throughout the day but try not to sleep after 4pm to avoid being wide awake at night.
Have A Bubble Bath
A nice warm bath will help to relax and calm you before you go to bed. Take you time and indulge yourself, try a relaxing bath foam with lavender to help you sleep.
When you get out of the bath your body temperature will drop slightly keeping you nice and cool for sleep. Don’t have the water too hot though as this could could increase your temperature to a point that will interfere with your ability to sleep.
Avoid Strenuous Exercise Before Bed
Exercise during pregnancy is always recommended. It can boost your energy through the day, help you to sleep at night and can also help with back pain.
Gentle exercise like walking, swimming, prenatal yoga, or a prenatal exercise routine will help keep you health during your pregnancy.
However it is not a good idea to exercise after late afternoon as this could negatively affect your natural sleep cycle, leaving you wide awake until the early hours.
Don’t Just Lie There
If you have been trying to get to sleep for a while it may not help to just stay there tossing and turning. Lying in bed unable to sleep may be uncomfortable, miserable, and can stress you out.
Try getting back up for a short time. Walk around the house, do some light household tasks, or maybe sit and read for a while. In half an hour or so you can go back to bed and try again.
If you are having trouble sleeping while pregnant please let me know if these tips help.
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