Being pregnant can bring all sorts of sleep related problems, ranging from heartburn to snoring and just generally being uncomfortable.
Here are some of our top tips for getting a better night’s sleep during your pregnancy!
Watch what you eat and drink
It is important to keep a healthy diet during your pregnancy and following these simple suggestions can help you to get a good night’s sleep.
Firstly, avoid eating heavy or spicy meals before bedtime because this can cause heartburn or indigestion which can impact on your ability to have a good night’s sleep. However, if you suffer from morning sickness, or are often kept awake because of nausea, then try eating a small bland snack, such as a cracker, before bedtime. This will help to prevent your stomach from becoming empty and those feelings of nausea to rise up again.
When it comes to what to drink and when. It is a good idea to cut down on caffeine, such as tea, coffee and soda, you drink, especially in the afternoon and the evenings. This will help reduce the amount of times you need to use the toilet during the night meaning you will get a much more restful sleep.
Have good sleep ‘hygiene’
It is important to make sure that your bedroom is a safe haven for sleep. Try limiting what you do in the bedroom, to just sleeping and sex – as tempting as it is to stay in bed all day watching Netflix and eating chocolate! This will help to trick yourself into falling asleep when you get into bed. Making a sleep schedule can also help to make sure that you get enough sleep. This doesn’t just mean making sure you go to sleep and wake up at the same time, but also incorporates establishing a relaxing and regular bedtime routine. Whether this is having a relaxing bubble bath, adding lavender essential oil can help to make it even more relaxing, or just making sure you read a chapter of your book before you go to sleep, it will make a difference to your sleep.
It is also a good idea to make sure that you sleep on your left hand side. Not only will this position help nutrients and blood flow to your little one but will be much more comfortable for you once your belly starts to grow!
Find time to relax
This almost goes without saying, but it is important to make sure that you find enough time to relax during the day, as this will help you to sleep better on a night. Try practising sleep-inducing techniques, such as deep breathing or guided imagery, to help you relax on an evening and into the night. Activities such as mindfulness or meditation can help you from becoming worried about things during the day and even overnight.
If you find that you regularly wake up worrying about something or other, try keeping a notepad and pen by the bed and jotting it down to think about in the morning. This will help you to focus on sleep during the night whilst knowing that you will go back to settle your concerns and anxieties in the morning.
Lastly, don’t be afraid to take a nap or two during the day. Although this does sounds quite counter-productive, napping for short periods of time during the day (30-60 minutes) can help make you feel more alert and can help to lessen the feeling of fatigue. Though, it is important to make sure that you don’t nap too close to when you would usually go to bed as this can impact on your sleeping pattern.
