Each trimester of pregnancy brings to the table different issues that may not allow you to get the restfulness you need for the upcoming event of birth. In the first and second trimester, you may experience increased needs at night to make bathroom trips as well as sleep disruptions due to the stress associated with pregnancy, especially if it is your first child. The third trimester is generally the hardest to get good sleep at night with a growing tummy, leg cramps, sinus congestion and heartburn along with a babysitting on your bladder. Luckily, there are some tips to help you sleep better before the big event occurs.
Additional Pillows or New Pillows
Most doctors recommend sleeping on your side during pregnancy to reduce pressure on your back from your growing baby bump. Side sleeping also increases the blood flow to your baby. You may find that using additional pillows to support your back and your stomach at the same time can help. Other mothers to be recommend putting a pillow between your knees when sleeping on your side.
You can try a new latex body pillow or a countour latex pillow that is especially made for side sleepers to get the most comfort possible when pregnant.
In the third trimester, try to sleep on your left side as it is shown to have the best flow of blood to the baby, your kidneys and your uterus as well as improve the flow of blood as it returns to your heart.
Practice Good Nutrition
For some people a warm glass of milk before bedtime can allow you to fall asleep quickly when pregnant. Nighttime snacks that are packed with carbohydrates such as crackers or bread can also help you to sleep soundly. Protein packed nighttime snacks are noted to keep your blood sugar levels up and to prevent headaches, hot flashes that occur during the late stages of pregnancy and even bad dreams.
Get Some Form of Exercise
Any type of exercise during the day can help you to fall asleep faster at night when pregnant and achieve a deeper level of sleep. Just walking for 15 to 30 minutes per day can help, but don’t exercise in the evenings within four hours of your bedtime or it will make it harder to go to sleep.
Elevate your Head
Elevating your head can help with stuffy sinus symptoms and pressure that is common in pregnancy. It can also relieve you of pregnancy heartburn that is very common among women. You can add one or two pillows under your head or move to your favorite comfortable recliner in the living room to sleep at night.
Limit your Carbonated Drinks
During pregnancy, you should try to avoid carbonated drinks or at least limit them. They are shown to cause leg cramps. If you suffer from a leg cramp, straighten the affected leg out and then raise your toes upward to help it to stop cramping. You can actually avoid leg cramps by doing this several times before you go to bed if you are suffering from leg cramps in pregnancy.
It is important to get as much sleep as you possibly can during a pregnancy. After the arrival of your new bundle of joy, you will likely be up and down in the night to care for your baby. At this point it is best to nap when your baby does so you can remain as alert as possible and enjoy new motherhood to the max.