There are staggering obvious ways to get a good night’s rest is difficult but getting a Good Night’s Sleep During Pregnancy can be exhausting.
Pregnancy is a completely natural process for your body, but if it’s your first time, it can take quite a lot of adjustment. And while it may be natural, it isn’t always the most comfortable experience. Between morning sickness, bloating, mood swings and all the other happy side effects of pregnancy can feel less like a miracle and more like a forty-week long trip to the dentist. One of those pearls of wisdom you’ll hear all the time when pregnant is that you should get as much rest as possible. But quality sleep is often hard to come by. Your belly swells, changing how you can comfortably lay down, your hormones are working overtime, and you’ve got to pee like a million times a day. So how are you supposed to sleep through the night? Here are five tips to help you get that important good night’s sleep when you’re pregnant.
First off, get your liquids out of the way in the first half of the day. Your doctor probably tells you all the time how important it is to drink a lot of fluids. Freshwater is one of the keys to a healthy pregnancy. But as your child grows he pushes right into your bladder, which could cause constant shuffles to and from the bathroom that keep you up all night. So do your best to hit your fluid requirement by mid-afternoon. Then only drink when you’re thirsty. You’ll cut down on the bathroom visits, which will help you sleep through the night. Make sure you also do your Kegel exercises every day. That will aid your efforts as well.
There’s a lot to think about when pregnant, and the stresses of the outside world are always in your face thanks to those gadgets we keep around all the time. Your tablet, smartphone, television, e-reader and an MP3 player may be irreplaceable as your pregnancy advances, and you spend more time resting. But that technology also keeps you awake. The light that your devices give off is read by the brain as similar to the light of the sun, so your body doesn’t produce as much melatonin as it would when experiencing the darkness that comes at the end of the day. Those gadgets also keep your mind going, and could cause undue stress. Make sure you unplug at least an hour before you plan on heading off to bed, and hopefully you’ll fall asleep faster.
Come up with a soothing regimen to get you ready for a good night’s sleep. If sleeping is a problem, help your body along. Deep breathing, yoga or simple stretching exercises are an excellent way to relax. You might also consider a warm shower or a relaxing bath. When you get out of the hot water, your body’s running temperature decreases, which is exactly what happens when you go to sleep. This trick can help prepare your mind to follow suit.
There has been a lot of debate about the safety of caffeine during pregnancy, and many people choose to abstain altogether. But doctors today say that you can safely have about three cups of tea or one-to-two cups of coffee a day without any adverse effects. Although you may rejoice that you don’t have to give this daily ritual up, did you know that coffee stays in your system quite a bit longer when you are pregnant than in other cases? Make sure you have that caffeine fix by early afternoon at the absolute latest to make sure you get a good night’s sleep.
If you regularly have trouble sleeping, chances are you’re familiar with that terrible feeling of lying awake in the dark, staring at the clock. Instead of lying there wondering if you chose the best name for a baby or simply thinking about how you can’t sleep, get up for a while. Laying there indefinitely can sometimes make it worse. Read a book, do some stretching, or even go for a short walk. Then try again in fifteen or twenty minutes. That break will often break the stress, and you should have better luck getting to sleep.