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You are here : home > Pregnancy > The Normal Pregnancy > How to Get a Good Sleep During Pregnancy

How to Get a Good Sleep During Pregnancy

It is important to get a good sleep during pregnancy for having a healthy pregnancy. Find out the tips to get a good sleep during pregnancy.


Sleep disturbances are quite common during pregnancy. In most cases it is caused by physical discomfort and fluctuations in the hormonal levels; which are again coupled with a great deal of stress and anxiety. With the progress of pregnancy, one finds it increasingly difficult to settle down into a comfortable position with ease. Besides, one also needs to visit the loo quite often which makes getting a good sleep increasingly difficult. Here are some tips to help you with getting a
good sleep during pregnancy:


Set Up a Routine

A comforting routine has always aided good sleep. The objective is to relax the body to a state that it feels comfortable enough to go off to sleep. Engage in activity that pleases you. It can be listening to a soothing music, reading a nice book, taking a warm shower, drinking a cup of warm milk, if it suits your body, or applying a fragrant lotion or brushing your hair gently. All these are activities that induce comfort to the body, and once you start doing them, your body will automatically get the message that it is time to sleep.


Check Your Diet

Caffeine and alcohol are the principal causes of insomnia. A well balanced diet can be a key to the solution for a lot of problems. Make sure that your regular diet has all the necessary nutrients and take supplements of vitamins and minerals as suggested by your doctor. Since nausea is a persistent problem with a lot of pregnant women, they are inclined to grab something to eat whenever hungry or to get over this nauseating feeling. You should surely munch on something, if that is the issue with you, but make note that they are not food elements that can cause heartburn, another cause of uneasiness and sleeplessness. Opt for bland snacks like crackers.


Engage in Regular Workouts

Exercise enhances fitness levels to a great extent. During pregnancy, there can be painful and discomforting cramps in the legs, which is another reason for keeping away sleep. Regular workouts as permitted and suggested by the doctor help a great deal in dealing with the cramps as they reduce the intensity and pain of the cramps, thus helping you getting a comfortable sleep. They also improve the circulation in your system, further helping you to relax. But, make sure that you exercise during the day and not before bedtime; this will excite the body and the high adrenaline levels with cause sleep to go away!


Keep Stress at Bay

Some amount of stress and anxiety is quite natural during pregnancy, a whole lot of thoughts cloud up in the mind that does not allow a peaceful sleep. Worrying will not help, but thinking of practical solutions will help a lot. So focus on thinking solutions to your problems and also on the fact that anxiety and stress will only harm your health and the foetus’s health. If required seek help from a friend, confidante or a counsellor, who can help you get over the stress.

Finally, sleep according to the recommended position. As you enter the third trimester, it is recommended that you turn on your left as you sleep. This is the optimum position for blood circulation to the uterus, kidneys and the growing foetus. Also make sure that your body has a comfortable setup. You can use the pregnancy body pillows, or even prop up your regular pillow so that your body is well supported. As your body feels relaxed, you will automatically be better equipped to enjoy a healthy night’s sleep.

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6 Comments
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Seema.4 years ago
I bet these are great tips. I myself have tried some of these during my pregnancy. Setting up a bedtime routine does help a lot especially in pregnancy. Thanks for sharing these great tips.
 
 
 
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Rohaila.4 years ago
I am pregnant and I am going to try this tips for a good sleep. I am sure to benefits from the tips.
 
 
 
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Payal.4 years ago
Well written article. A must read for all pregnant women who have sleep problems. the tips are sure to be effective in ensuring a good sleep.
 
 
 
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Discussion Forum - Recent Posts
How to ensure good sleep during pregnancy? How should be the bedtime routine during pregnancy? What is the cause of insomnia during pregnancy?
Rahat
I am six weeks pregnant but I am unable to get a good night' s sleep. In the morning I feel tired and nauseated. My sleep is disturbed in the night because of frequent urination and uneasiness. What s...
Tisca
congrats you have crossed the first trimester. In the second trimester little bit of uneasiness is common. you should set a routine for sleep. Find a comfortable sleeping position and before going to ...
Gagan
Good sleep is very important in pregnancy. watch your diet as it could be causing sleeplessness. Engage in some form of physical activity. Get rid of stress. Read a book or listen to music. these tips...
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