When it comes to a good night’s sleep while pregnant—whether it’s the first trimester or the last—a comfortable night spent in bed may seem impossible. Whether it’s the physical issues surrounding pregnancy or mental, it’s not unusual to find sleep hard to come by. According to the National Sleep Foundation’s 1998 Women and Sleep poll, 78 percent of women reported experiencing more disturbed sleep during their pregnancy than at any other times.
Why is sleeping difficult during pregnancy?
During the first trimester, you might find sleep more difficult due to queasiness surrounding your morning sickness as well as anxiety in regard to your future baby. The second and third trimester bring on a host of more physical concerns due to a lack of space as your baby rapidly grows. It’s common to feel the need to constantly urinate as the baby presses down upon your bladder, as well as indigestion in the form of heartburn. Due to the additional weight and stress placed upon your joints and ligaments, you may also experience leg cramps, back pains and other body aches as well.
How can I get a good night’s sleep during the first trimester?
During your first trimester, you should try calming techniques to help achieve a good night’s rest if anxiety keeps you from your slumber. From prenatal yoga to taking a warm bath before bedtime, find a routine which helps soothe your frazzled nerves. If you find it impossible to sleep due to the morning sickness extending throughout the night, you should eat a snack high in carbohydrates like crackers or rice cakes before bedtime to help settle your stomach.
How can I get a good night’s sleep during the second and third trimester?
Comfort is imperative for the second and third trimester of pregnancy. A supportive body pillow can help relieve the common aches and pains of pregnancy and there’s a body pillow out there for everyone.
From the simple inexpensive ones that are basic pillows in a larger size, to body pillows which can cradle your entire body while supporting your growing belly, there are multiple options on the market today. Avoid sleeping on your back or stomach and make a point at sleeping on your side for optimal comfort and health.
If the heat at night is keeping you awake, you might try opening the window to let a breeze in or cranking up the air conditioning. Keeping a cooler environment will invite deeper sleep when carrying a baby. You should also ensure you stay hydrated during the day, but start decreasing your liquids a few hours before bedtime. This will help reduce the number of bathroom trips during the night. Pay particular attention to the foods that trigger your indigestion and attempt to avoid them. You should also skip heavy meals before bedtime as they often lead to heartburn. You can talk to your doctor about a prescription or over-the-counter antacids if your indigestion refuses to settle down. If you suffer from leg cramps, try taking a daily walk during the day as long as it’s okay with your obstetrician. You might also choose to stretch your legs and take a soothing bath before you climb into bed. Sleeping while pregnant may seem difficult, but following a few of these tips and tricks will help ensure you receive a good night’s sleep. A healthy pregnancy first revolves around a healthy mom and taking care of you is imperative during these crucial weeks of your baby’s development in the womb. Slumber may seem elusive at times, but using these tried and true methods will help you sleep like a baby.