Good sleep during pregnancy is imperative to assure mother and child care. However, in fact, studies show that expecting mothers seem to be among some of the most tormented when it comes to sleep. According to a poll by the National Sleep Foundation, 78% of women are reported of disturbed sleep during pregnancy.
If the sleep disorder worsens, it may also lead to insomnia, restless leg syndrome, sleep apnea, nocturnal gastroesophageal reflux disease (GERD), and excessive daytime sleepiness.
So if you are an expecting mother, then you should be extra careful about avoiding these dangers of developing a sleep disorder. For helping you out, here are some tips and tricks which are simple yet essential for ensuring good sleep during pregnancy.
1. Maintain a regular routine.
Prioritizing your sleep is key for good sleep during pregnancy. Make sure that you go to bed and wake up at the same time, including weekends. This habit goes a long way and you stay awake and alert all day.
2. Maintain a daily exercise routine.
Unless your doctor advises for bed rest, a regular exercise routine is a must for good sleep during pregnancy. You should exercise for approximately 30 minutes a day. Exercise will boost blood circulation, improve your mood, and help you in falling asleep at night. However, you should avoid any vigorous exercise during this phase and should do it under an expert’s supervision.
3. Avoid fluids in the night.
It is very important to stay hydrated during pregnancy, but if you wish to avoid the night trips to the bathroom, then you must avoid drinking more amounts of water before bedtime.
4. Avoid spicy foods or heavy meals for dinner.
Eating spicy food before bedtime can increase your probabilities of heartburn at night. Also, eating heavy meals before bedtime makes it difficult for your body to digest the food. thus distracting it from working for repairs of your body needs and slows down your next day's activities. You can eat a banana, a light snack, crackers or a small bowl of cereals. This will help you in getting good sleep during pregnancy.
5. Sleep on the left side.
During the third trimester of pregnancy, it is recommended that the mothers should sleep on their left side. By doing this, you will experience a good blood circulation, and also the nutrients will circulate easily to the baby. Also, try to avoid sleeping on your back for a larger span of time.
6. If sleep is troubling you, then get out of the bed.
If sleep is causing a problem for you, then get out of bed and do some another soothing activity. You can play music, read, take a warm bath, drink some milk or anything you like. This will remove the strain and give you good sleep during pregnancy.
7. Take short naps during the day.
Naps are generally known for disturbing your night sleep, but studies have shown that napping during this stage can prove beneficial for getting you good sleep during pregnancy. A poll by the National Sleep Foundation concludes that 51% of women reported at least one-midweek nap and 60% reported napping on the weekends. However, you should ensure that the nap is not more than 20-30 minutes.
8. Be in touch with your doctor.
Being in touch with your doctor and communicating your physical and emotional problems, worries and changes with her/him can work wonders in your pregnancy phase. You will feel more comforted and confident for getting through this time and being a mother your little one.
9. Use the right pillows for good sleep during pregnancy.
Choosing right and comfortable pillows can go a long way towards giving you’re a good sleep during pregnancy. It reduces back pain, keeps the hips and knees in a proper posture and provides you with proper plush support.
So, hurry up and grab a set of brand new, comforting and luxurious pillows for getting an amazing sleep at night.
Here at Waikite, you will find a range of fantastic luxury pillows which are carefully made to offer you unparalleled relaxation during sleep. Waikite pillows are cooling, antibacterial, and suitable for everyone. Check out the collection of Luxury pillows in our store and make a perfect choice.
Other than pillows, you can also look at our bedding accessories which are premium and luxurious.
For more tips and insights, stay tuned to the blog and do not forget to add your comments, suggestions, and questions if any in the section given below!