Pregnancy is meant to be an exciting time in your life – one where you are filled with happiness and anxiously awaiting your bundle of joy to arrive. And while that is certainly true, pregnancy is not without its negatives. For many women, pregnancy can be physically taxing, as their bodies are going through so much. Sleep can be something that evades pregnant women, especially as they progress through the pregnancy, leaving them more and more tired. If this sounds familiar and it feels like you spend the night lying awake while tossing and turning, these tips to help you sleep better will come as welcome advice.
Create a Soothing and Relaxing Bedtime Routine
It’s amazing what a routine can do for a person, especially when it comes to their sleep habits. Once you have a bedtime routine created it will act as a mental and physical cue to prepare for bed. You may not see much of an impact at first, but within a couple of weeks, you will have established a new habit.
A relaxing bedtime routine should include a time for you to unwind in the evening, calm the mind and allow your body to enter a state of rest. Some of the things that may help include reading, listening to soft music, sitting outdoors after dinner for some fresh air, meditation, deep breathing exercises or anything else that allows you to relax.
Upgrade Your Mattress – Get Much Needed Support
Perhaps one of the most impactful tips is to upgrade your mattress and choose something that offers the support you need. Did you know the average mattress only lasts 7-10 years? If your mattress is older than that, there’s a good chance it has little to no support left which can leave you with back, shoulder, hip, and leg pain. Sleeping on the best mattress means you will wake up feeling rested and pain-free, ready to go about your day.
When searching for the best mattress, look for one that can offer relief from pressure points – a common complaint during pregnancy. If you often find yourself sleeping on your side, those pressure points can be extremely bothersome and painful.
Latex and/or memory foam tend to be the best options since they excel in customized cushioning and support. Even after pregnancy, this will prove to be a comfortable choice.
Adjust the Temperature in Your Bedroom
Feeling too hot or too cold will also play havoc on your sleep so you’ll want to figure out what the perfect temperature is for you. Regardless of the season, you may find it beneficial to have a fan in the bedroom to help circulate the air.
Increase Hydration Before Bed
Leg cramps are something that can affect many women during pregnancy, especially in the later months. If this is something that you suffer from and it sometimes wakens you in the middle of the night, the solution is to drink more water before bed. Being well hydrated will help prevent muscle cramps.
Get Yourself a Good Pregnancy Pillow
The final tip is to purchase a pregnancy pillow that will help support your body as you grow. There are different styles available, from wedges to full-body pillows. Each style offers a different benefit so it’s important to identify what your sleep position is. You may also find you need a different style as you progress through the pregnancy.
If you’ve chalked up your poor sleep habits to just being part of pregnancy, it’s time to think again. Pregnancy is likely causing it, but there are many solutions and adjustments you can make so that you can get a full and restful night’s sleep.
