Having sleep troubles lately? Know how to get the good night’s sleep you and your baby need with these helpful tips!Congratulations on the newest blessing on its way! You’ve been sharing the good news with your family and friends, filled with excited energy and life as your first few months of pregnancy are going by. Your system is working extra hard and your heart is pumping blood even faster to protect your body and keep the baby healthy.
This could be the main reason why you’ve been experiencing fatigue and sleepiness during your first trimester. In effect, fatigue during the day may have been making your naps and nighttime sleeps easier and more relaxed so far.
However, this may not be the case anymore once your second and third trimesters begin. Have you been suffering from a lack of sleep due to restless nights? Can’t seem to find a comfortable sleeping position because of your growing belly?
Do sudden leg cramps and bathroom breaks wake you up in the middle of the night? Pregnancy sleep can get very difficult but luckily, there are tips on how to better get the rest you and your baby need every night.
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The first thing you should do as you lay down on your bed is to find a position you’re most comfortable in. Why not try sleeping on your side? This position will help relieve any discomfort from the baby's weight—especially on your back. If possible, try sleeping on your left side; it helps improve circulation and will keep your uterus from applying pressure to your liver, which is on your right side.
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If your abdomen needs support, try snuggling with a pillow. Place it under your stomach and place another one between your knees to take away some back stress and pressure. If your sinuses are acting up (which do for most pregnant women), relieve nasal congestion with saline nasal sprays and humidifiers.
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Once sleep arrives, how do you prevent a wake-up from disturbing your rests? If leg cramps start keeping you up, kick the cramps! Do calf stretches before bed, make sure you’re drinking enough water, and exercise regularly. Preliminary research suggests that magnesium may help in prevention, but stick with natural food sources such as whole grains and beans. Don't take a magnesium supplement without your doctor's approval.
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Frequent bathroom breaks during the night can be bothersome too. Prevent them by drinking your fluids early in the day, and then cut back towards the end of the night.
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You might also be feeling a constant need to move your legs. That's called the Restless Leg Syndrome, and it is quite common in pregnant women due to low levels of iron and/or folic acid. Calm your legs by getting enough iron in your diet (try lean meat and fish) and the proper nutrients from a prenatal supplement such as milk.
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When sleep can't seem to come, watch out for heartburn triggers, which affect many pregnant women, especially at night. Try eating smaller meals and avoid fried or spicy foods, citrus juice, and carbonated drinks. Elevating your head (with a pillow or by slightly raising the head of your bed) can also help.
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If you start waking up with anxiety, rest your worries. Try attending a birth, parenting or prenatal yoga class. Be proactive in easing your worries by sharing your anxieties with other moms-to-be and doing activities you can feel more in control in.
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Once you've finally enjoyed a good night’s sleep, try forming more good habits to encourage more restful nights! Get into a nightly routine to get your body used to a schedule. Take naps earlier in the day, and go to bed and wake up the same time each day.
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During the day, exercise! Physical exercise is a good way to keep your weight gain on track (excessive weight gain can affect sleep comfort), reduce stress, and improve circulation (which helps with leg cramps). For most women, it's best to keep exercise earlier in the day—it can have an energizing effect that you don't need before bedtime.
