How to achieve sound sleep in pregnancy
For different women, pregnancy comes with a lot of changes and development, which could be rightly addressed under proper guidance. One of those developments that occur in pregnancy is change in sleeping pattern, as a result of hormonal changes and the foetal growth. However, a study by the National Sleep Foundation found that more than half of pregnant women take at least one nap during the workweek, and 60 percent take at least one weekend nap.
In order to overcome these sleep disturbances, including nausea, heartburn, leg cramps, and snoring in pregnant women, the following tips are essential:
- Sleep positions during pregnancy: Pillows can be used to support both the tummy and back. A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific types of pillows include the wedge-shaped pillow and the full-length body pillow. Also, many women find that sleeping on their side is the most conducive to sleep
- Exercise: Regular exercise during pregnancy promotes physical and mental health. Exercise also can help you sleep more deeply. However, vigorous exercise within four hours of bedtime should be avoided.
- Take naps
If you find it hard to get enough sleep at night, it’s OK to nap during the day! You need enough sleep during pregnancy more than ever, so don’t feel guilty about sleeping during the day time – even if it’s only a half-hour catnap, you will feel much better for it than if you deprive yourself of sleep.
- Cut down on caffeine
Cut down on drinks and food that contains caffeine, such as coffee, tea, soda, and chocolate. Avoid them entirely in the afternoon and evening.
- Drink less in the late afternoon and evening
Drink more fluids early in the day and less in the evening. This helps reduce bathroom breaks in the middle of the night.
- Avoid heavy meals and spicy foods before bedtime
Spicy foods such as chili and acidic foods such as tomatoes can cause heartburn and indigestion. So can eating a big meal too close to bedtime?
- Don’t let your “worry list” worry you
Keeping paper and pen next to your bed may help relieve middle-of-the-night anxieties. When you wake up thinking about all the things you need to do the next day, write them down.
If writing down your thoughts makes you worry even more, finish making your list of questions, concerns, and things to do at least an hour before bedtime. Then try to put it out of your mind until morning.