While pregnant, your body undergoes multiple changes. It is continuously growing and changing to accommodate the growing baby. Moreover, you will pass through hormonal changes, which affect your moods, your appetite and your emotional state. During the first few weeks of pregnancy, you will feel fatigued and restless, have morning sickness, increased urination and so on. As your pregnancy progresses, you will feel things escalate as your belly grows and the baby’s movements rapidly grow. All of these changes can make you uncomfortable, and you will find yourself unable to perform many daily tasks and activities, like eating comfortably, sitting, walking, and even sleeping.
In order to rest comfortably, you need to lie comfortably. However, during pregnancy, lying on your stomach is out of the question, and lying on your back may also seem uncomfortable. Which leaves you lying on your side. This could be the most comfortable position, but even sleeping in this position for a longer period can be difficult. Along with that constant urge to pee and being unable to get comfortable, it can be extremely difficult to fall asleep and stay asleep throughout the night. In order to help you sleep more comfortably and better, we have gathered some tips.
1. Sleep on your side or however feels more comfortable
Sleeping can be challenging during pregnancy due to discomfort and physical changes. Lying on your back during pregnancy can place pressure on your vertebrae, back muscles, and major blood vessels, decreasing oxygen supply to your baby. Sleeping on your stomach may become unpleasant, if not impossible, as your pregnancy progresses. So lying on your stomach is not an option. Resting on your left side, on the other hand, is widely considered to be the best sleeping position for expectant women. This position improves the delivery of oxygen and nutrients to the placenta and infant while reducing swelling in the legs, feet, and joints.
Ultimately, it is important to listen to your body and find a sleeping position that is comfortable for you. If you have any concerns about your sleep position or are experiencing discomfort while sleeping, talk to your healthcare provider for guidance.
2. Use cushiony pillows
During pregnancy, as your body changes during pregnancy, you may experience discomfort in your back, hips, and stomach. A comfortable pillow can provide the necessary support and cushioning to alleviate this discomfort and help you find a comfortable sleeping position.
Use a soft and cushiony pillow below your knees or at the side of your belly for support. It will make a huge difference to improve your comfort and help you rest better. Also, you can use some extra pillow to support your back or recline your upper body. It can moreover, help you to reduce acid reflux, which can otherwise be felt commonly during pregnancy. So in short, get yourself some soft and comfortable extra pillows and put them around yourself where you feel required and it can marginally make you more comfortable and improve your sleep.
3. Get a more comfortable mattress
There is no doubt that when you're pregnant, getting a good night's nap can be a real struggle. You toss and turn all night and wake up every few hours, needing to pee. Your baby's weight and your growing belly add extra pressure to your hips and shoulders. And if your bed is not comfortable you may struggle even more to doze off.
A comfortable mattress can help distribute this pressure more evenly and provide proper support to these areas, reducing discomfort and promoting better sleep. Also, a high quality mattress with adequate support can help alleviate these aches and pains, and enable you to get the rest you need.
You may also have a partner who moves around during the night, disturbing your slumber; in these cases, a mattress with effective motion isolation can help reduce disruptions and allow you to rest peacefully. Furthermore, during pregnancy, especially during the second and third trimesters, your body temperature may fluctuate, and using a temperature-sensitive cushion can help you remain calm and comfy throughout the night, encouraging better slumber.
4. Regulate your food intake
Pregnant women must pay particular attention to their nutrition because their bodies require additional nutrients to help the infant develop healthily. Your food can have a significant influence on both your and your child's health. During pregnancy, your body changes, and you may experience heartburn, increased or reduced hunger, nausea, and food that is difficult to process.
Eating foods that are spicy, acidic, or fatty can increase the likelihood of experiencing heartburn, which can make it difficult to fall asleep. Also, a diet that is high in sugar and processed foods can lead to energy crashes and make it more difficult to fall asleep at night.
Whereas, eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources and avoiding spicy and acidic food can reduce the frequency and severity of heartburn, provide the necessary nutrients to support a healthy pregnancy and improve sleep quality.
Eating a heavy meal too close to bedtime can make it difficult to fall asleep and can cause indigestion. Instead, eating a light dinner several hours before bedtime can help prevent these issues and promote better sleep.
5. Practice breathing exercises
Your body changes as your pregnancy develops, including hormonal shifts, bodily changes, and higher stress levels, which can make it difficult to relax and remain sleeping. Breathing exercises can help to decrease tension and encourage relaxation, which can lead to better sleep quality.
Pregnant women can benefit from a variety of breathing techniques, including deep breathing, which involves taking slow, deep breaths in through the nostrils and out through the lips. You can also try progressive muscle relaxation, which involves tensing and relaxing each muscle group in your body, one at a time.
Before beginning any new fitness program, including breathing exercises, during pregnancy, consult with your doctor. They can advise you on which exercises are safe and suitable for your specific health and pregnancy requirements.
6. Avoid caffeine
Caffeine is a stimulant that can disrupt sleep by increasing awareness while decreasing lethargy. It can also remain in the body for several hours, making it challenging to relax or stay asleep. Pregnant women are advised to limit their intake because it can harm their health and slumber, and some women may be more susceptible to caffeine and may need to limit their intake even further.
7. Avoid electronic gadgets before bed
Avoiding gadgets can help improve sleep quality because almost every gadget produces blue light, which can disrupt our bodies' normal sleep-wake pattern and suppress the production of the sleep hormone melatonin. Furthermore, using electronics before bed can stimulate our brains, making it difficult to unwind and fall into slumber.
To improve sleep quality, avoid using electronics at least one hour before night-time. Try calming activities like reading a novel, having a warm bath, or meditating instead. Additionally, having your bedroom dark, cool, and silent can aid in improved sleep. It can also help you remain relaxed.
8. Regulate your bedroom temperature
Regulating room temperature can help pregnant women nod off better. Maintaining a cooler temperature in the bedroom helps regulate the body temperature and reduces the chances of overheating, which can lead to discomfort and disturbed sleep. Additionally, while pregnant you might often experience hot flashes and night sweats, making a cooler temperature more comfortable. However, it's essential to note that individual preferences vary, and what works for one person may not work for another. So it is best to see what suits you best.
9. Relax your body and mind before bed
During pregnancy, you may experience discomfort, anxiety, and hormonal changes, all of which can make it difficult to sleep. Though, relaxing the body and mind before bed is one method to reduce tension and worry and enhance slumber. It can also help you to calm your thoughts and emotions.
Also, to relieve stress and increase circulation, try gentle stretching or prenatal yoga and to encourage relaxation and tension reduction, listen to soothing music. It's also important for you to prioritize your sleep hygiene and create a calming bedtime routine to prepare the body and mind for sleep.
10 Consult your doctor
Overall, implementing these suggestions can aid in the improvement of your sleep, which is critical for your physical and mental well-being during pregnancy. However, it's always a good idea to check with your doctor before attempting anything new or making changes to your food or exercise routine. So, before making any major adjustments, contact your doctor and get their advice.
Getting enough sleep while expecting is one of the most essential and difficult things to do. While you may have slept well before becoming pregnant, the additional weight and alterations to your body may make it challenging to slumber. However, with the proper tips and sleep hygiene, you can get enough slumber and feel your best during your pregnancy!
And, if you're looking to purchase a mattress, pillows, or other sleep accessories for better sleep, browse our mattress and sleep accessory collection or speak with one of our sleep specialists to find the best mattress or accessories for you.