Your back in aching and legs are swelling so much, all you want to do is have a good night sleep at the end of a long day at work. So what’s stopping you? Sometimes pregnancy insomnia just gets the better of us and though we want to drift off to snooze-nation, it’s not that easy!
Here, we share the sleep secrets for pregnant women. Have a good night, Mummies!
Skip the late-night suppers and snacks
We know baby (or you) is hungry, but refrain from having that late-night indulgence 2 hours before bedtime. There’s the likelihood that it will cause reflux or heartburn and that would keep you wide awake and uncomfortable.
Sleep on your side
You probably know you should sleep on your side if possible, since it’ll reduce the amount of pressure on your uterus and help you breathe better. Plus, the position will help relieve backaches. And there actually is a “better” side to sleep on. Sleeping on your left side can actually help increase the amount of blood and nutrients that flow to baby.
Prop your body up
Get a firm pillow, and use it to prop your head and upper body up a few inches. This position allows gravity to put less pressure on your diaphragm and help you breathe easier. Strategically placed pillows help support the stomach and can help you get to sleep—try a full-body pillow for this kind of support.
Don’t keep tossing in bed
Seems counterintuitive, but if you can’t sleep, don’t just lie in bed miserable. Get up and do something that might make you bored for a few minutes! Try walking around your house or folding laundry. It might feel weird, but we all know that mundane chores are sometimes a bore—so use it to your advantage. After you’ve calmed down a bit, go back to bed and see if you can fall asleep.
Make your bed super comfy
A comfortable bed is key. Since your spine feels more pressure than normal, get different size pillows and rearrange them to elevate your body or relieve back pain. You might need more to get comfy. Also, if you’re not getting enough support from your mattress because you’re finding that you have a lot of back pain or sore muscles, you might need to add a mattress pad.
Keep afternoon naps short
If you have time to nap (lucky you!), go for it, but don’t nap for more than 30 minutes. If you sleep for longer than that, your body will enter the stage of deep sleep and this will make it harder for you to wake up and will leave you feeling groggy. Don’t worry—even though you’re only allowed a half hour for a nap, you can take a few each day. It’s the perfect treatment for daytime fatigue.
Sleep in a cool environment
Your body heat increases during pregnancy. You might be feeling hot all the time, and if your room is too stuffy, you might have trouble sleeping. So if possible, turn down the temperature on your air-con if you’re feeling warm.
For more pregnancy and childcare tips, subscribe to our mailing list and like us on Facebook, to receive new articles for mummies like you every week!