While it’s common for pregnant women to have trouble sleeping, it’s crucial to get adequate rest during the 9 months that you’re carrying your baby inside you. Pregnancy brings a number of sleep and health challenges, especially because there’s a greater risk of heartburn, anxiety, and stress.
It’s a good thing that there are now adjustable bed frames that can help you sleep better. In addition to this, experts have put together a list of useful sleep tips to help you have a more relaxing slumber.
Tip #1: Avoid Heartburn by Elevating Your Head
Acid reflux and heartburn are actually not unique to pregnant women, but the urge to hit the hay right away after a hearty meal is stronger when you just ate for two. It’s also best to avoid acidic, spicy, and fried foods, if possible. If you really need to get off your feet, make sure your head remains elevated. This can be done by propping pillows up or through an adjustable bed and mattress.
Tip #2: Drink Plenty of Water
A good night’s rest is more achievable if you drink plenty of fluids during the day. A well-hydrated body is able to function and rest more optimally. Yes, drinking more water means more trips to the bathroom, but your body will thank you for it. Just make sure to minimize water consumption a couple of hours before bedtime so that you won’t have to get up as often to take another bathroom trip.
Tip #3: Exercise
Experts discovered that pregnant women who are more active tend to sleep better. Moving around without carrying another human being inside you can already be challenging—much more so now that you’re pregnant. However, exercise remains a critical requirement of having a healthier pregnancy and sleep cycle.
Just make sure to not work out a couple of hours before bedtime because your body may still remain active and prevent you from relaxing.
Tip #4: Don’t Go to Bed Anxious or Stressed
Anyone who’s filled with stress and anxiety will find it hard to fall asleep, and pregnant women certainly have more than a handful of worries. You may be worried about whether the delivery of your baby will be successful or not, how you can become a better mother, how you can balance working and taking care of your baby, etc.).
These are all valid concerns, but constantly worrying about them—especially right before you sleep—will get rid of any amount of sleepiness left in your body. Consider talking to a close friend or keeping a journal to pen your thoughts down.
Tip #5: Consider a New Bedtime Routine
Sometimes, change is the best way to resolve sleeping difficulties. It may take a while, but you should try establishing a consistent and calming evening routine. These activities may allow you drift off into dreamland more easily:
1. Reading a feel-good book.
2. Taking a warm shower.
3. Getting a relaxing massage.
4. Drinking caffeine-free tea or a warm cup of milk with a dash of honey.