Sleeping Like A Baby When Pregnant; What’s the Trick?
You need sleep, but your burgeoning belly didn’t get the memo. If you are fighting pregnancy insomnia, you’re not alone. Sleeping is necessary.Follow these tips for better sleep.
- Skip naps. Naps make it more difficult to sleep at night because they take away some of the sleep pressure that builds up over the day.
- No late night snacking either. We know baby’s hungry, but seriously, don’t consume anything—we’re talking about food and drink—less than two hours before bedtime. “There’s the likelihood that it will cause reflux or heartburn.
- Prop your body comfortably. Get a firm pillow, and use it to prop your head and upper body up a few inches. This position allows gravity to put less pressure on your diaphragm and help you breathe easier.
- Learn to sleep on your left side. It’ll reduce the amount of pressure on your uterus and help you breathe better. Plus, the position will help relieve backaches.
- A comfortable bed is key. Since your spine feels more pressure than normal, get different size pillows and rearrange them to elevate your body or relieve back pain. Also, if you’re not getting enough support from your mattress because you’re finding that you have a lot of back pain or sore muscles, you might need to add a mattress pad.
- Keep your room cooler. Your body heat increases during pregnancy. You might be feeling hot all the time, and if your room is too stuffy, you might have trouble sleeping.
- Learn to unwind. A few minutes before you go to sleep, stay away from any external stimulation — that means books, smartphones, newspapers, television or any potential source of noise or light. Also, you should stay away from doing any strenuous activities like late-night workouts or working on setting up the baby’s nursery—they’ll keep you wired.
- Get Support. Maternity bands support a growing belly. Wearing one during the day takes stress off your back, groin, and middle so you’re less achy at bedtime.
- Soothe aches before bedtime. Because tired and sore muscles will make it harder for you to fall off to sleep. Reach for a heating pad and let it loosen out your sore muscles. Just remember to not go off to sleep while still on it!
Try aromatherapy. Sprinkle a few drops of lavender essential oil on your pillowcase and let its calming, refreshing scent help you drift off to la-la land.