While being pregnant is one of the most special and exciting times of your life, it can also be one of the most challenging. Whether you have been pregnant before or this is your first time, each pregnancy is unique and there are different challenges you will be faced with. However, one of the most common issues women face is sleep issues during pregnancy.
Just in case fetal movement, nausea, back pain, and constant trips to the bathroom were not enough to keep you awake at night, the hormonal changes caused by pregnancy can make getting a good night’s sleep impossible. Therefore, we have put together these four tips on how to deal with sleep issues during your pregnancy.
Stick to a Sleep Routine
Firstly, we recommend that you make your sleep a priority throughout your pregnancy, as it is essential for both you and your baby. Without sleep, you will notice a dramatic decline in your mood, and you could be more susceptible to other health problems. Therefore, we suggest that you try to go to bed and get up in the morning around the same time. This will help keep your body’s natural body clock stimulated and you are more likely to fall asleep when you get into bed at night.
Some women make the mistake of assuming they are unable to engage in regular exercise during pregnancy, but this is far from the truth. Unless you are told otherwise by your medical professional, you should try to exercise for at least 30 minutes a day. This will help to boost your mood, increase circulation, and also make your body tired and more likely to fall asleep at night.
However, we suggest that you do not engage in vigorous exercise too close to your bedtime, as this will likely make your body and mind feel more active. If you like to exercise during the evening, then light yoga exercises are a good option.
Invest in a New Mattress
Carrying a growing baby inside you puts a lot of extra strain onto your body, which is why you can often experience muscle and joint pain throughout your pregnancy. Therefore, you should look into getting a new mattress that offers your body more support and comfort throughout your pregnancy.
Getting to sleep is difficult enough when you are pregnant, but it will start to feel impossible if you do not have a comfortable mattress. You may also look at getting a bigger mattress that offers you more room, like this one for example. A queen bed is a perfect size for a restful night’s sleep with plenty of room to get comfortable.
Avoid Heavy Meals and Spicy Food Before Bed
While we should all be avoiding eating heavy meals before bed, this is even more important when you are pregnant, as it can make heartburn even more uncomfortable throughout the night. Eating heavy meals late at night forces your body to work harder at digesting your food while you are sleeping, which means that it cannot focus on getting the rest it needs to feel rejuvenated by morning. However, if you do find yourself feeling hungry before bedtime, then be sure to have a light snack to keep you satisfied until morning. Trying to get to sleep while you are hungry will make any sleep issues you are struggling with even worse.
Getting to sleep when you are pregnant is not always easy, and you can start to feel frustrated when all you want is a good night’s rest. But by following our tips, you should help to ease any sleep issues you are having.
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