A good night’s sleep is essential for everyone, but it’s especially important during pregnancy. Lack of sleep can lead to all sorts of problems, including fatigue, mood swings, and even gestational diabetes.
*Post may contain affiliate links. Full disclosure can be viewed here.
There are a few different reasons you may have trouble sleeping during pregnancy. Pregnancy hormones can cause you to feel more alert and awake than usual, and your growing baby bump can make it difficult to find a comfortable position to sleep in. Additionally, nighttime trips to the bathroom may disrupt your sleep schedule.
Why am I waking up at night?
There are a few common causes of nighttime awakenings during pregnancy. Common culprits include discomfort from the growing baby bump, heartburn and acid reflux, leg cramps, and frequent urination.
Pregnancy can be a time of excitement and anticipation, but it can also be a time of fatigue and disrupted sleep. However, after giving birth to the child, you can take the steps necessary to ensure that baby has a comfy environment so that you and your baby can both sleep well. For this, you may consider sweet dreamers for comfy baby beds and toys.
So, how can you get a good night’s sleep during pregnancy?
Here are ten helpful tips to help you get a better night’s sleep.
Get regular exercise.
Exercise releases tension and helps you to feel more relaxed. Try to get at least 30 minutes of exercise per day, whether walking, swimming, or prenatal yoga.
Avoid caffeine and alcohol close to bedtime.
Caffeine and alcohol can both interfere with your ability to get a good night’s sleep. Try to avoid drinking caffeinated beverages after lunchtime, and avoid alcohol altogether, especially in the later stages of pregnancy.
Establish a bedtime routine and stick to it.
A regular bedtime routine helps your body wind down and prepare for sleep. Include some calming activities such as reading, relaxing, stretching, or aromatherapy in your routine.
Create a restful environment for sleep.
Make your bedroom dark, quiet, and relaxed for the best chance at a good night’s sleep. Remove any distractions such as televisions or computers from the room.
Get support from loved ones.
If you’re having trouble sleeping, don’t be afraid to ask your partner or family members for help. They can keep noise and light levels down in the evening and give you a shoulder to lean on when you’re feeling overwhelmed.
Establish a regular sleep schedule.
Try to go to bed and wake up at the same time each day. It will help regulate your body’s natural sleep rhythm.
Avoid working or using electronic devices in bed.
Working on your laptop or playing video games in bed can keep your mind active and make it harder to fall asleep. Similarly, looking at bright screens before bed can disrupt your sleeping patterns. Try reading a book instead of using a mellow screen like an e-reader.
Avoid eating big meals before bedtime.
Eating a large meal before bed can make you feel uncomfortable and may keep you up at night. Try to eat dinner earlier in the evening and avoid snacking in bed.
Use relaxation techniques before bed.
Many different relaxation techniques can help you fall asleep, such as deep breathing exercises, visualization exercises, or yoga. Experiment until you find one that works best for you.
Consider using a sleep aid.
If you’re having trouble sleeping, talk to your doctor about whether it’s safe to use a sleep aid. There are many different types available over the counter or by prescription.
Wrapping Up!
If you’re having trouble sleeping during pregnancy, try following these ten tips to help you get a better night’s sleep.
By establishing a regular sleep schedule, avoiding caffeine and alcohol, and avoiding working or using electronic devices in bed, you can help your body relax and prepare for sleep. You may also want to try using a relaxation technique before bed or consider using a sleep aid.
If you’re struggling with anxiety or depression, talk to your doctor about treatment options that can help improve your sleeping patterns. Finally, seek out support from other pregnant women to help you feel less alone. Pregnancy can be challenging, but you can get the rest you need for a healthy pregnancy with these tips.
That’s all for now! We hope this article has helped provide some background information on why pregnant women often have trouble sleeping and some tips on how to get a better night’s sleep. For more tips and advice, talk to your healthcare provider.
Sleep well!. Please let us know if you have any questions or comments in the comments section below. Thanks for reading!
Briana Marie is a mental health and financial literacy advocate, and founder of Major League Mommy. In her spare time, Briana enjoys yoga, travel, and spending time with her Husband and two daughters.
