One of the things that all pregnant women complain about is lack of sleep. The bodily changes that happen during pregnancy is to blame for extreme sleep deprivation. When one is deprived of sleep, it’s only natural that one gets irritated, lethargic and extremely tired. Add to it the problems associated with heartburn, muscle cramps and a pressured bladder, and the picture of an extremely distressed pregnant woman becomes complete! How do we gain better sleep during pregnancy? This is something all pregnant women would surely be interested in finding out, especially when you think that more sleepless days are on the anvil once your move on to the phase of motherhood. Here are some great ways to get some all needed peaceful sleep at night.
Tips for Sound Sleep During Pregnancy
Get Sleep By Exercising Your Body Adequately
The minute your pregnancy is announced to the world, the congratulatory messages pour in, so do all the cautionary words from well wishes and elders, preventing you from doing even normal household chores. Women of today are only too happy to oblige! Women, please do wake up and understand the importance of exercise during pregnancy. We all know that pregnancy is a stressful period when you have worries about the health of your baby, the impending labour and delivery, the aftermath…The best way to tackle all these problems is to keep yourself busy during the time you are awake. If you are a working woman, walk to the bus stop instead of waiting for your spouse to escort you safely to the office. Enrol for yoga classes or let the practitioner come home to give you some basic lessons. Do whatever you are comfortable with, but do exercise for better sleep!
A Warm Bath Makes You Sleep Like a Baby
So you have been forced awake due to severe leg cramps, heart burn and great strain on the back. We know that these symptoms surface way too often for you to ignore them completely. How about a soothing warm bath? Before you head off to sleep, lower yourself down the tub filled with warm water. This heavenly bath is indeed all that you need to relieve all your aches and pains. A warm bath helps in relieving your muscle strain and leg cramps and also prevents the occurrence of swelling in the ankles and legs.
Prepone Your Dinner Time to Sleep Well
During pregnancy, eating early is of utmost importance in order to prevent a number of annoying ailments. Heartburn is a major problem that leaves you burning and totally restless. In order to avoid heartburn, avoid spicy food before sleep. Dinner must be had at least 3-4 hours before sleep. Having dinner early will give enough time to digest what you have eaten and prevent heartburn. Acidic food too can give you trouble during the diet. Avoid acidic food or at least keep away from them to sleep uninterruptedly during pregnancy.
Change Sleep Positions to Sleep Soundly
As your belly grows, you might have to change your comfort positions to something that will be comfortable and less uncomfortable for you and your foetus. Sleeping on your back could put great strain on your back causing back ache. There is another more important reason why you must avoid sleeping on your back. It will result in decreased amount of blood reaching the foetus and also increase the chances of haemorrhoids especially if you are overweight. The best position to sleep during pregnancy is to sleep on the side. Sleeping on the left side is much more convenient and beneficial for the baby as it allows more blood flow to the foetus. Sleeping on the side will also help in reducing the pressure on the spine and the weight of the womb is not directly on the spine when you sleep on the side.
Use Body Pillows for Sound Sleeps
Body pillows make a pregnant woman’s sleep much more comfortably and reduce pain on the knees and hip joint. Keeping a pillow in between your knees will help the hip joints to remain perfectly aligned and the knees from exerting pressure on each other while you sleep. There are also specially shaped pregnancy pillows that can be used for supporting the abdomen, back, arms and legs. Special body pillows come in very curious shapes, but offer superb comfort for your body. Body pillows that also support your head and neck are better options and as they take care of the whole body. Invest in a good one for complete support of your body and prevent aches and pains during pregnancy and in the coming years of motherhood. Above all, use body pillows for that perfect sleep!
Comfortable Clothing for Sound Sleep
Just as important as sleeping on your side and using a body pillow is the clothes that you wear during pregnancy. Clothes worn during pregnancy must be comfortable for you and the baby as well. Avoid tight clothes when you sleep as they are bound to make you feel claustrophobic and suffocated. Loose fitting cotton clothes are good during pregnancy as they help in ease of movement and space for air circulation. Tight lingerie must be avoided during sleep as they too can disrupt your sleep and cause breathing difficulties. Clothes with elastic waists too could be avoided as they could cause irritation on the skin and leave your skin panting for blood. Long robes and gowns are a good option while you sleep. They also provide enough room for expansion and hence suitable for using throughout your pregnant months.
Maternity Belts for Sleeping Better
If it is your hurting back that prevents you from sleeping better, you might want to consider wearing a maternity belt while sleeping. Maternity belts give support to the back, relieving back pain and also preventing back damage due to the weight of the womb. Hot bags too can be used while sleeping to relieve back pain. If none of these changes facilitate good sleep for you, you can consult your gynaecologist about sleep aids and medications that can be safely consumed during pregnancy.