During your pregnancy, your body may experience many changes affecting your daily routine, including your sleep. As a result, you may feel even more stressed and tired than usual. Statistics reveal that about 50% of pregnant women experience discomfort, especially at night, disrupting their sleep patterns. However, there are some tips you can try to help improve the quality of your sleep, including those listed below.
- Find a position that works for you
Finding a comfortable sleeping position as you progress in your pregnancy can be a whole task on its own! Medical experts advise against sleeping on your back as it could affect you and your baby. However, don’t panic if you fall into that position from time to time, as it’s normal. It’s better to sleep on your side, especially the left, to improve blood circulation. To give you some relief, you can place a pregnancy pillow between your legs and hug your knees to help you sleep better on your side. If you’re more likely to fall asleep on your back, you can also wedge a pillow behind you to tilt you a bit to reduce any effects of sleeping in that position.
- Be mindful of what you eat
What and how you eat at night could make it even more difficult for you to fall asleep due to heartburn and indigestion. Not to mention the number of times you may have to visit the toilet during the night! Making some changes to your diet could prove helpful. You can start by reducing your intake of caffeine and carbonated drinks. It would help if you tried not to eat or at least not too heavily if you can’t ignore your cravings; about two to four hours to bedtime.
- Relax your feet
Some pregnant women experience restless feet and legs at night, causing some discomfort during bedtime. Finding ways to soothe your feet can help relax you and help you fall asleep. Some practical ways to reduce the likelihood of your legs cramping at night are stretching your legs before bed, rolling your feet slowly from side to side, and being active during the day with some exercise. Health professionals also recommend eating foods rich in calcium to improve bone health and reduce leg cramps.
- Have a sleep routine
As challenging as this may sound during pregnancy, having a consistent sleep routine each day can significantly improve the quality of your sleep. You can start by making your room more comfortable with a firm mattress and some extra pillows. You can also reduce any clutter in your bedroom by avoiding too many activities in your sleeping space and keeping your bed as free from items as possible. Instead of having screen time before bed, you can engage in other relaxing activities such as reading a book, writing down your thoughts, or listening to music. Doing this will help set the tone for a restful night.
With all the anxiety and excitement pregnancy comes with, it’s essential to prioritise your sleep. Trying the above-listed practical tips will help improve your quality of sleep and help you feel more rested.