Tips for getting better sleep during pregnancy

sleep

1. Fresh air and exercise

When you get fresh air and do moderate exercise provided you are comfortable is going to help you get quality sleep. There are many other benefits you are going to get through this.

There was a study done that found out that exercising 3-4 times a week for about 35-90 minutes during pregnancy increases the chances of vaginal birth and lowered the chances of high blood pressure and gestational diabetes.

2. Relaxation

Meditations such as yoga are good before going to bed because they can help with lower anxiety and fewer awakenings.

Classes like Yoga for Pregnancy can help some pregnant mums to get gentle exercise and learn relaxation techniques. You can ask your partner to give you a massage because it relaxes your body – this is also a good way of practicing techniques that you might have to employ during labor.

3. Cutting caffeine

Cut out or cut down on your caffeine, especially later in the day. There are many drinks and food that have caffeine. Some of them include chocolate, energy drinks, soft drinks, tea, and some medicine like flu and cold remedies.

4. No alcohol

Alcohol has been shown to disrupt sleep, which is why it is a good idea to cut out or cut down your alcohol consumption during pregnancy.

5. Healthy eating

Your diet should be rich in veg and fresh fruit. Herbal tea can be great for unwinding in the evening. Try doing some research before sipping the tea. While peppermint and ginger are good for easing morning sickness, green tea can contain the same amount of caffeine as normal tea.

6. Sleep comfortably: investing in a pregnancy pillow

If you can’t get a pregnancy pillow, just get an extra regular pillow because it is going to help you. They provide your legs or hump with support and you will feel comfier as your tummy gets bigger. You can use the pillow when relaxing on the sofa watching TV or reading.

You might love the big maternity pillows so much that you decide to use them after you give birth to your baby. These pillows are great because they can be used as breastfeeding support cushions too. If using the pillow doesn’t leave much room for your partner, then it might be better if they slept in a different room so you can get a good night’s sleep.

Now is a good time to invest in a supportive mattress find the best Brooklyn Bedding mattress with these reviews.

7. Helping the heartburn

Those who have never suffered from indigestion usually get surprised when they start getting them badly during their pregnancy. This is the result of the valve between the stomach and tube that leads to it relaxing during pregnancy. This happens because of the hormonal changes during pregnancy. The stomach acid passes into the tube and that is why you get the burning feeling. During the later stages of your pregnancy, the situation can become even worse because the growing uterus presses on your stomach.

The heartburn might come before you go to bed, or even wake up in the middle of the night. There are some who notice an improvement when they avoid eating too much at one meal and avoiding spicy food. You should limit how much you eat before bedtime. The best thing to do in the later stages of your pregnancy is to eat little and often. Try not to eat in a rush.

Raise your head by 10 to 15cm because it can help. You can also prop up on lots of pillows. If you try all that but the problem doesn’t go away, go to a GP or midwife for advice. Medication might not completely relieve your heartburn but the doctor or midwife can prescribe an antiacid that is safe for pregnant women.

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