Being pregnant is a remarkable feeling, but it has its challenges, like sleeping with a growing bump, backaches, heartburn, hormone shifts, and numerous trips to the bathroom. In the middle of all these, restful naps seem impossible. But no worries—there are many tips and tricks that make your pregnancy a bit easier. This blog explores everything from getting the Best Sleeping Position to creating a cozy and restful environment to help you find the rest that you need to welcome your little baby.

Common Sleep Challenges During Pregnancy

Before jumping directly into the solutions for better naps during pregnancy, here are a few common sleeping problems:

• Hormone changes: Progesterone hormones, high during pregnancy, make you sleepy and lazy during the daytime but disturb you at night. 
• Physical challenges: As your belly grows, finding the best sleeping position becomes challenging. In addition, your back, hips, and breast sensitivity can disturb your nap. 
• Rate of urination: As your uterus expands because of the baby, it puts pressure on the bladder. So many women get disturbed by it and wake up more often during the night.
• Heartburn or acidity: The increased size of the uterus sometimes causes stomach acid to flow backward, especially during the lying-down position, which causes discomfort and an interrupted nap. 
• Leg cramps: Many women experience leg cramps during pregnancy, which can make sleeping uncomfortable, especially in the second and third semesters. 
• Anxiety and worry: Pregnancy causes excitement and anxiety altogether. All these feelings might cause restlessness and, eventually, nap disturbance. 

Tips To Sleep Better During Pregnancy

You can follow these tips and tricks to get better naps during pregnancy:

Choose Your Correct Sleeping Position.

Finding your comfortable position is very necessary to get a restful nap. Doctors always recommend sleeping on your left side during pregnancy, as this position increases blood circulation and eventually provides more oxygen and nutrient supply to the growing baby. You can also use a pillow under your stomach, between your legs, or behind your back for proper support. A few maternity pillows with shapes “C” or “U” are also available in the market for full body support.  Don't lie on your back, as this can cause weight on your stress, reduce blood circulation, and cause dizziness. 

Create A Relaxing Bedtime Environment.

You can create a peaceful environment to signal your body about the sleeping time. Make regular sleeping time, and always wake up simultaneously every day. This helps to make a natural sleep-wake cycle. A warm bath can also help you to take a deep nap, as it helps to relax your muscles, decrease discomfort, and prepare your body for a deep nap. You can also do gentle exercises like meditation, breathing, and simple yoga to ease stress and calm your body. Avoid screens, as their blue light reduces melatonin production. You can listen to light music, read books, or engage in other relaxing activities. 

Comfortable Mattress

A comfortable mattress plays an important role in providing better naps to an expected mother during pregnancy. A supportive mattress reduces pressure on the hips, back, or neck, decreasing discomfort in your changing body. A good mattress also ensures proper spinal alignment, which reduces back pain, a common problem in pregnancy.  A High Quality Mattress with a motion isolation feature helps you to nap without disturbance from your partner. In addition, mattresses regulate temperature by preventing overheating, another common problem during pregnancy. So, invest in good mattresses that provide support and comfort for better rest and healthy pregnancy.

Nutrition And Hydration

A balanced diet plays an important role in getting deep naps during pregnancy. It is very important to stay hydrated during the pregnancy. Still, during pregnancy, you should avoid taking fluids in the evening to reduce the frequency of visits during the night. Eat smaller and more frequent meals throughout the day to avoid heartburn or nausea, as they both can disturb your nap. Avoid spicy, oily, or acidic food to avoid acidity. Stick to lighter snacks or meals close to sleeping time. Try to consume food that enhances melatonin production, like bananas and milk. 

Take Sleeping Aids After Consulting A Doctor.

After all these guidelines, if you still face any sleeping problems, you should consult a doctor. By then, you can opt for some natural remedies that may help. You can take a few natural melatonin supplements, as they are safe, but still consult your doctor before taking them. You can also use herbal tea to relax your body and mind, but still consult a doctor, as very few herbal teas are available for pregnant women. Some perfumes or scents are also available to help with relaxation, but you can use scented essential oil during pregnancy.

Stay Away From Anxiety And Stress.

The pregnancy journey often creates uncertainty, which leads to anxiety and stress. To clear your thoughts, you can opt to write a journal. You can also opt for mild exercise, yoga, meditation, or talking to friends or family to reduce stress. 

Take Away

The pregnancy journey is not easy, but a lack of quality naps makes it more difficult. You can use a few strategies and make a few lifestyle adjustments to improve your nap. By self-care, creating a relaxing sleeping environment, choosing a Comfortable Mattress and other bedding assessments, and managing stress, you can make big changes in your restful sleep and overall health.