Sleep during pregnancy is hard. There are many joys to being pregnant, but there are a few nuances that no mama to be will ever appreciate. One of those nuances is not being able to sleep and not being able to sleep comfortable. We have been there and understand the struggle. So, we are providing the ultimate guide to sleep during pregnancy. Here are the causes, the dos and the don’ts and tips to get the sleep you need when you are pregnant.
Here are some tips to get decent sleep while you are pregnant if you do nothing else:
- Avoid caffeine if not limit the caffeine intake.
- Take naps, but keep them short.
- Eat protein before bed.
- Limit using devices close to bedtime.
Talk to you doctor and check out this infographic and more tips and recommendations below.
Recommendations to Get Better Sleep
- Restrict fluids after 6pm. This reduces the night time bathroom breaks. Complete your water intake more in the morning and less at night to get your daily water intake.
- Workout early. Exercise helps everyone sleep better. Working out in the morning, afternoon and early evening will promote better sleep. Working out in the evening will have the opposite effect.
- Sleep on your side. Preferably your left side. This increases your circulation to your placenta, which provides all the nutrients to your baby. Having back pain? Try placing a pillow under the right side of your hip to elevate your hip & put pillows between your knees as well. Suffering from heartburn? Place pillows behind your head to prop your head up and under the right side of your hips or invest in a great pregnancy pillow (recommendation below).
- Heartburn still an issue? It smaller & more frequent meals. Avoid spicy or acidic foods. Talk to your doctor about medications.
- Create a relaxing bedtime routine. It works for kids and it works for adults. Go to bed at the same time every night. Your routine may also include a warm bath, reading a book, or getting a foot massage from your significant other. Whatever your routine, stick to it.
- Avoid restless leg syndrome by eating foods rich in iron and folate. Folate also helps prevent neutral tube defects and anemia. Avoid caffeine because it inhibits absorption of iron and folate.
- Turn do the temperature. You are probably more warm than usually when you are pregnant. It is said that pregnant women can run 1-2 degrees higher than normal. Then you sleep with blankets and sheets, right? Turn down the temperature to get back to comfortable temperature for better rest.
Product Recommendations for Better Sleep
Sometimes the switch is simple as getting a new bed. Your body is changing and needs the rest. If you spending less than 7+ hours sleeping comfortably you are getting the rest your body needs. This is mattress we recommend and so do other mamas.
Pregnancy pillows can be a lifesaver when you are expecting. They can provide support and keep you comfortable when you experience your bump growing in the second and third trimester. And they can help after pregnancy as well as your body adjust to your new postpartum life. There are tons on the market and choosing one can be overwhelming so these are the most recommended pillows on the market.
- Leachco Snoogle Total Body Pillow
- Boppy Pregnancy Wedge
- Premium Contoured Body Pregnancy Maternity Pillow
Sometimes it is hard to shut down the mind when you are in the bed. Listening to something to relax you gets you to sleep faster. Having sleep headphones help you fall asleep faster in your own way without disturbing your partner. Plus, you can use for other purposes as relaxing for travel, exercising and so on.
Get to sleep with the sounds of a podcast that helps you relax to get your zzz’s. Let this boring, free podcast help you.
Also remember to sleep on your left side. Why is this important? Sleeping on your left side improves circulation to the heart and allows for the best blood flow to the fetus, uterus, and kidneys. When you lie on your back on the latter half of your pregnancy, the uterus and its contents compress the heart veins against the spine. This compression decreases the amount of blood returned to the heart and can cause your blood pressure to fall. You will experience dizziness and light headless and pale skin. Also, heart is physically pushed up and to the left need to the growing fetus. The recommendation of lying on your left side is prevention of all these and for better circulation.
Like what you read? Here are some other articles to check out:
- 8 Must Things to Add to Your Pregnancy List
- Postpartum Care for the First Six Weeks
- Postpartum Essentials
Wife and mother of twins. Founder of Pride & Joy Baby Planners and The Expecting Mamas Network.