For new parents, sleep deprivation is an unavoidable reality. But sometimes, sleep issues can begin before a baby is even is born.
Hormonal shifts, changes in bodily systems, and stress can all have a distinct impact on sleep throughout pregnancy.
According to research, a majority of pregnant women wake up more often at night, with a considerable percentage experiencing insomnia, poor sleep quality, and excessive daytime drowsiness throughout all three trimesters.
Luckily, there are many pregnancy sleeping tips for mitigating sleep disruptors and getting the rest that you and your baby need.
As the unborn baby grows, it can be difficult for pregnant women to find a comfortable sleeping position.
Some doctors recommend that expectant mothers avoid lying flat, because doing so may compress the inferior vena cava and reduce oxygenation to the placenta.
Pregnant women usually sleep best on their side with their knees bent, which promotes good blood circulation.
Doctors may recommend lying on the left side to protect the liver and increase blood flow to the heart, fetus, uterus, and kidneys.
These methods can help you sleep on your side more comfortably:
- Place a cushion between your legs or behind your baby bulge.
- To reduce pressure, place a rolled-up blanket at the small of your back.
- To alleviate hip pain, use a foam or egg crate mattress pad.
- To support your body, use additional cushions or a body pillow.
Don’t be alarmed if you do find yourself sleeping on your back. It ‘s common for pregnant women to spend some time sleeping in this position.
If you are prone to this sleep position, consider sleeping on your side with a wedge cushion behind you. If you roll back, you’ll be at least tilted, which will decrease the effect of sleeping on your back.
Enhance Your Sleep Hygiene
Sleep hygiene is a set of routines and behaviors that support consistent, high-quality sleep. Sleep hygiene is crucial for everyone, but it is becomes especially important during pregnancy.
Use the following ways to improve your sleeping habits:
- Every day, go to bed and get up at the same hour.
- Only use your bed for sleeping.
- Do not exercise within three hours of going to bed.
- Keep gadgets out of the bedroom and turn screens off an hour before bedtime.
- If you can’t fall asleep after 30 minutes, get up and try something relaxing, such as reading.
Getting proper sleep while pregnant isn’t easy, but it’s worth making the effort to get the rest you need.
Remember, as hard as getting a good night’s sleep might be at times, it’s only temporary. Use an ultrasound calculator to determine your most accurate due date and look forward to nights of more comfortable sleep.
When in Doubt, Consult a Doctor
Don’t be afraid to seek professional help if you notice any changes in your sleeping patterns, no matter how little.
While sleeping problems can usually be handled at home, a medical specialist may be required to guide treatment or evaluate for anything more serious.
Staying healthy throughout pregnancy is very vital, and excellent health begins with a good night’s sleep. These pregnancy sleeping tips can help ensure that happens.