You probably expect to lose a little sleep when your baby arrives, but the pregnancy process can also make it hard for expecting mothers to fall asleep and stay asleep.
Healthy sleep is critical for pregnant mothers and their developing child, but achieving restful sleep is easier said than done given all the changes your body is going through. In today’s blog, we’re going to share some tips for improving your sleep quality during your pregnancy.
Getting Healthy Sleep While Pregnant
If you want to wake up feeling more rested and recharged, consider these sleep tips while pregnant.
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Make Your Bedroom The Ideal Sleep Environment – Because you may be more physically uncomfortable as the baby develops, and because hormones could affect your temperature more easily, you’re more prone to waking up in the middle of the night while pregnant. To combat this, try to make the bedroom an ideal sleep environment without other factors that could disturb your sleep. Keep your cell phone on silent and out of reach so you’re not tempted to stay up late scrolling your phone, turn off the television and do what you need to do to cool the temperature in the room so that you’re not waking up because you’re hot.
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Create A Relaxing Routine – Work to develop a pre-bed routine that helps you relax, as this will make it easier to fall asleep and stay asleep. Drink a warm chamomile tea or slip in bed and read a chapter of your favorite book. Find a way to help yourself wind down for the night before you lay down in bed.
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Stick To A Schedule – Your body and your circadian rhythm work best when they develop a regular schedule. We know that your sleep schedule will get thrown off a bit once the baby comes, but for the time being, try to go to bed and wake up around the same time each day. This regular sleep schedule will help you to feel more alert during the day and ready for bed when the time comes.
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Consider A Body Pillow – Many pregnant women find it easier to fall asleep and stay asleep by sleeping on their side with a pillow or a body pillow between their legs for added support. This pillow will help to align your spine, and your back can be a significant source of discomfort, especially late in your pregnancy. If you’re going to lay on one side, consider laying on your left side, as this will make it easier for your heart to pump healthy blood where it’s needed most.
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Mind Your Meals – This is another point that will be helpful for anyone trying to improve their sleep schedule, regardless of whether or not they are pregnant. Don’t eat late in the evening, as this can increase your risk of uncomfortable acid reflux, and avoid consuming sugary or caffeinated beverages that could make it harder to help your brain drift off to sleep.
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Be Active During The Day – Finally, it can be easier to fall asleep at night if we are more active and physically testing our bodies throughout the day. Of course, you’ll want to stay within any physical restrictions put forth by your OBGYN, but being more active during the day helps to tire your body out so that it is ready for sleep when the time comes.
If you keep these tips in mind, we’re confident that you will be able to improve your sleep quality throughout the duration of your pregnancy. If you’re still finding it hard to fall asleep, or you want to talk to a specialist about a different issue you’re experiencing during your pregnancy, reach out to the team at MetroPartners OBGYN today at (651) 770-3320.