4 Tips for Improving Sleep During Pregnancy

Getting enough high-quality sleep when pregnant can be challenging because a lot of things change. As the pregnancy progresses, your belly will grow, your baby will start kicking harder, and you will feel like you have to use the bathroom every 20 minutes. Getting enough sleep is important for a mom’s energy and mood. In this article, we will look at some things moms can do to get enough, comfortable sleep when pregnant so they get the rest their minds and bodies need.

Stay Hydrated and Exercise

Staying hydrated and exercising is very important for reducing cramps when you sleep or are stationary for too long. However, pregnant moms should cut down on their fluid intake as bedtime nears to avoid waking up in the middle of the night to use the bathroom.

It is tough to exercise when pregnant, but it is great for improving circulation. Pregnant moms who do light exercises often sleep better than those who do not. As with hydrating, do not exercise too close to bedtime (have two hours between exercise and sleep). Exercise releases adrenaline which can keep you awake and make it harder to get the sleep you crave and require.

Get Enough Support

During pregnancy, moms require all the support they can get while they sleep. This support will come from the pillows and the mattress they use. Moms should get a good mattress as soon as their baby bump starts growing, and this mattress should be able to support all their weight and ensure there is no undue pressure on sensitive parts of the body. These include the hips and shoulders as they sleep on their side.

Memory foam mattresses are recommended because they contour to the body, allowing more support to these parts that need it the most. There are various options to choose from, ranging in price, support, and firmness. Moms can go through a list of memory foam mattresses to find the best mattress for the money, and one that provides the comfort and support they require for a good night’s rest.

Pillows are recommended to provide support after 20 weeks of pregnancy when moms are advised to sleep on their left sides. This sleeping position is thought to support blood flow to their kidneys and livers as well as their baby. Pillows should be placed one under the knee and one under the belly. Moms can also invest in extra-long pregnancy pillows that are created specifically to provide the support they need during the second half of their pregnancy.

Establish a Bedtime Routine

Our bodies get into routines if we work at establishing them. Pregnant moms should establish a soothing, comforting, and consistent routine before bed. Once you get used to it, you will find yourself getting sleepy as bedtime approaches and as you get into the routine.

Some soothing rituals you could try include having a warm cup of milk or caffeine-free tea as bedtime approaches, having a small snack, reading a book, getting a massage, or taking a warm shower.

Control Heartburn

While you may not feel it while you sleep unless it is severe, heartburn can reduce the quality of sleep you get. Avoid reclining one to two hours before bedtime to ensure proper digestion. Also, avoid spicy, acidic and fried foods and use a pillow under your head if heartburn is an issue.

You can also talk to your doctor to see if they can recommend an antacid or intervention that would not harm the baby.

Getting enough sleep when pregnant is important, as is getting quality sleep. If you have trouble sleeping, the tips above should help. As with everything else pregnancy-related, talk to your doctor if you still have issues getting enough sleep after trying the tips above.