Tips For Sleeping Well During Pregnancy
One of the most complicated things during pregnancy is being able to fall asleep. Sleeping well at this stage can be quite challenging, as sometimes we find ourselves moving around all night in order to find a position that makes us feel comfortable.
It is also normal for pregnancy symptoms to prevent you from sleeping well. Waking up frequently because of nausea, anxiety, insomnia, or heat can make rest a challenge.
So we want to give you some tips to help you sleep well during pregnancy.
Tips For Sleeping Well During Pregnancy
- Experts recommend sleeping on your left side. This position helps blood and nutrients to flow into your uterus. Your kidney will also be able to remove waste and fluids more easily.
- Watch what you eat and drink. You should reduce your consumption of coffee, chocolates, sodas, and teas, mainly in the afternoon and evening. That way, you will not need go to the bathroom early in the morning.
- Avoid very heavy and seasoned foods. It is important that you avoid these, especially before you go to bed, because they can cause indigestion.
- Try to take some naps during the day. Try taking at least 30-minute naps, as this improves memory and also reduces fatigue.
- Don’t exercise in the evening or at night. Be sure to exercise early in the morning so that your body has time to relax. Exercise could leave you too exhausted and prevent you from sleeping deeply.
- Practice some relaxation techniques that can help you relieve your stress. Learn about meditation and yoga as these activities will also help you to relax your mind.
- Establish a routine to help you sleep properly at night. It could be taking a bath, listening to music or reading a book before bedtime, this will cause you to form a habit and your body will become accustomed to it.
- Make sure your bedroom is a comfortable and cool environment. Block out excess light and noise that may prevent you from sleeping well.
- Use your bed only for sleep. We often write or watch television while we are lying down; It is important to use your bed just as a place to sleep and that your body gets used to this.
- If you can’t sleep, try to use music to relax. You can listen to songs that help you relax.
Best Positions for Sleeping Well During Pregnancy
There are certain sleeping positions that help us feel more comfortable and sleep better. Here are a few of them:
- Sleep sideways with a pillow between your legs. This is a highly recommended position to sleep in. This is because it keeps your spine straight and avoids putting the weight of one leg on the other. It is even better to use a long pillow as this will also support your belly.
- Prop up your legs on some cushions. During pregnancy, it is common to suffer from cramps and leg aches. If this is happening to you, you can try placing a pillow under your feet. This will help with blood flow and prevent the appearance of varicose veins, as well as cramps.
- If you have stomach problems, you could try sleeping in a semi-seated position. This is one of the most recommended sleeping positions if you have acid reflux or other stomach problems. You need to be very careful of what you eat before you go to sleep so that this does not happen.
- The mattress you sleep on is also important. According to OB/GYN Agustín Conde-Agudelo, it is important to have a mattress that does not hurt your spine. He claims that “a very hard mattress, like the floor or a table, is just as damaging as an extremely soft mattress which will not support your spine.” A good mattress should support your entire spine.
A baby is something you carry inside you for nine months, in your arms for three years, and in your heart until the day you die.
These tips will be very helpful if you have trouble falling asleep during your pregnancy.
You should be very careful not to force yourself to sleep in positions that can harm you or your baby. And consult your doctor whenever you are unsure about any of the above information.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Bazalakova, M. (2017). Sleep Disorders in Pregnancy. Seminars in Neurology. https://doi.org/10.1055/s-0037-1608843
- Mindell, J. A., Cook, R. A., & Nikolovski, J. (2015). Sleep patterns and sleep disturbances across pregnancy. Sleep Medicine. https://doi.org/10.1016/j.sleep.2014.12.006
- Pien, G. W., & Schwab, R. J. (2004). Sleep disorders during pregnancy. Sleep. https://doi.org/10.1093/sleep/27.7.1405