Monday, October 22, 2018

10 Lesser-Known Tips for a Better Sleep When You're Pregnant

If there ever was a time that your body required ample sleep, it would be during your pregnancy. Of course, this hardly ever goes according to plan. There are those unfamiliar hormones swirling through your brain, those worrying thoughts about your baby’s future, that increasingly heavy pressure upon your bladder, the leg cramps, the heartburn, and many other issues which force your eyes open at night.

Unfortunately, some loss of sleep is unavoidable, but by making several small alterations to your approach, you may catch a few extra hours to help you face the next day. Here are 10 of the lesser-known tips to keep you snoring:

1. Stop Hydrating in Your Evenings
During your busy day, you may forget to stock up on your water levels and then compensate by downing a few glasses once you get home. This approach is backwards especially when it comes to late night bathroom visits. Rather, keep a bottle of water by your side all day to sufficiently hydrate in the earlier hours, then cut back substantially in the evening.

2. Snack on Crackers

Many bouts of a pregnancy insomnia are a result of a nighttime heartburn. If this sounds familiar, then reevaluate your diet by eliminating any spicy and acidic foods while allowing two hours of digesting time before you go to sleep. To avoid a plummet in your blood sugar levels, a pre-bed nibble on some dry crackers should be a safe bet to satisfy your stomach and curb any nausea.

3. Follow a Ritual
A great way to make friends with your body clock is to build a routine which will train your brain into recognizing when sleep is approaching. This means climbing into bed at the same time every night, including the weekends. You can also incorporate other regular activities into the mix, such as drinking warm milk, taking a shower, or convincing your partner to give you a massage if you’re lucky enough.

4. Set the Room Temperature
According to, the ideal temperature for a good night’s sleep is somewhere between 60 and 67 degrees Fahrenheit. Experiment with layers of blankets, opening a window or fiddling with the thermostat until you find the numbers which best suit you. You should also look at keeping the room as dark as possible.

5. Use a Body Pillow
Once you’ve hit the sack, comfort should be your main priority. A soft but firm mattress is an essential start, but you should also position different sized pillows all around your body to elevate and relieve pressure. For even better results, invest in a specifically designed pregnancy pillow that supports your hips and spine.

6. Sleep on Your Left Side

The pressure of your expanding uterus may cause some discomfort to your liver, hence why many people prefer to sleep on their left side (doctors recommend it too), shifting the weight away from this organ. That said, don’t force this position if it does not come naturally to you, as sleeping on your right side won’t do any harm either. However, you must avoid sleeping on your back at all costs, otherwise, you could cause severe problems for your baby.

7. Try Some Pre-sleep Yoga

Whether your sleeping troubles stem from physical cramps or an anxious state of mind, you should benefit from a quick stretch while exhaling your stressful thoughts away. If yoga doesn’t interest you, then why not explore other healthy options such as meditation, swimming, or pilates. Speak to your doctor if you’re worried about any physical limitations.

8. Nap Very Carefully

There is a debate about napping during pregnancy. Some argue that it’s better to skip the naps altogether and rather push through the day, opting to go to bed an hour earlier if need be. Others believe that a maximum of 30 minutes shouldn’t negatively affect your routine sleep especially if you’ve had a rough night previously. But regardless of your choice, please remember that less than six hours of nightly sleep can substantially increase the chances of a cesarean birth, according to the UCSF School of Nursing.

9. Keep the Bedroom Sacred

As the name “bedroom” suggests, this area of your house should be used exclusively for bed activities alone. This means no electronic devices, no work-related tasks, and no stressful parenting books. Rather spend an hour before bedtime winding yourself down by reading a fiction novel or filling in a crossword, and then tuck yourself in.

10. Don’t Suffer Alone
Has insomnia become a regular problem in your life? Then go visit a medical professional immediately. They have seen it all before and together you can find the safest solution to fit your exact circumstances. Simply ask for help.

This is a gust blog entry.

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