Pregnancy brings different types of discomforts and health issues. Sleeplessness, snoring, nausea, morning sickness, leg cramps, heartburn etc. are some common problems that afflict almost all pregnant women. Due to lack of sleep, most expectant mothers suffer from fatigue, feeling low etc. As pregnancy progresses, women find it difficult to sleep due to uncomfortable sleeping positions. Each trimester brings different types of sleep problems.
Some factors that can cause sleep problems during pregnancy:
- Hormonal fluctuations
- Physical discomforts
- Frequent urination
- Leg cramps
Proper sleep is very essential for expectant mothers to pass the day feeling fresh and full of energy. In case, the sleep problems are severe, it would be best to consult your obstetrician.
Follow these tips for proper sleep at night.
- Minimize fluid intake before bedtime: It is very essential for a pregnant woman to remain hydrated. So, drink plenty of water during the day and cut down your fluid intake before going to bed. This will minimize frequent urinations during the night.
- Exercise regularly: To improve circulation of blood, it is very essential to keep moving. You can do pregnancy exercises, as well. Proper circulation of blood will reduce leg cramps letting you sleep well at night. Exercising regularly also helps in improving mental health.
- Drink warm milk: Drinking a glass of milk before going to bed provides good sleep.
- Have nutritious food: Foods rich in carbohydrates like crackers, bread etc. help in promoting sleep. Eat a healthy and well balanced diet throughout your pregnancy.
- Avoid heavy meal: Before going to bed, avoid having a heavy meal. During the day, have small meals but frequently.
- Avoid caffeinated drinks: During pregnancy, it would be best to avoid caffeinated drinks, alcohol etc. Besides ensuring better sleep it will also be good for your baby’s health.
- Take a warm bath: Before going to bed, have a warm bath. It will help you feel refreshed and sleep properly.
- Relaxation techniques: Use relaxation techniques at home or join yoga or birthing classes to learn other relaxation techniques to improve your sleep.
- Follow a routine: Adopt a routine like having a glass of milk or caffeine free tea before going to bed. Fix a time for going to bed and waking up in the morning; it will help you to have a good sleep.
- Use pillows: You can use pregnancy pillows while sleeping.
- Sleep in comfortable positions: Try to sleep comfortably and after the 20th week of pregnancy, sleep on the left side to ensure proper circulation of blood.