3 Tips for When You Can’t Sleep During Pregnancy
Trying to get a comfortable night’s sleep while pregnant can be challenging. Sleeping positions need more thought, as lying on your back or sleeping on your stomach are off-limits, while insomnia can be exhausting and strange dreams might make an occurrence.
The first twelve weeks of pregnancy are naturally an exhausting period as your body adapts to the new hormones, and in the later stages, you will experience tiredness due to carrying the weight of the baby.
So, with that in mind, we have put together some tips to help your pregnancy sleep more comfortably.
When it comes to sleeping positions during later pregnancy, your best option is sleeping on your side. As your baby grows, your bump will increase the pressure on your back and hips, so pregnancy pillows are recommended to provide support for your whole body.
A pregnancy pillow has many benefits, which include keeping your neck, back and hips aligned while you sleep, improving circulation, reducing the pressure on your back, and stopping you from rolling over onto your back.
As with normal sleeping patterns, unwinding is a calming way to soothe your mind and body before you sleep. Exercises like meditation are a great way to do this, allowing you to focus on your breathing. Even reading a book can have a relaxing effect, reading until you feel sleepy.
Soaking in a hot bath is always a helpful way to relax your body too, soothing any tension and pain in your muscles. Ensure that your bath is not too hot, no more than 102.2F for more than 10 minutes, as you don’t want your body temperature to become too high.
Learn more about how to fight pregnancy fatigue on the Joy of Life blog.
Little Caffeine, Lots of Water
Caffeine products, like coffee, keep you stimulated, which is the opposite of what you need when you’re trying to sleep. Avoid having caffeine in the afternoon and evening as this will impact your sleep.
Drinking the recommended eight glasses of fluid, especially water, each day will help your body. However, try to do this earlier in the day, reducing your evening intake, so that you don’t continually wake to use the bathroom through the night.
Having trouble sleeping will not bring any harm to you or the baby, but it is advised to get as much rest as possible during your pregnancy. If you’d like to find out more about how we can help, contact us here.