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You are here : home > Pregnancy > The Normal Pregnancy > Activities for Promoting Good Sleep during Pregnancy

Activities for Promoting Good Sleep during Pregnancy

Many pregnant women have lot of questions to be asked while visiting their doctors. One of the important questions that most of the pregnant women have is the complaint of insomnia or sleeplessness during nights. This symptom is quite common in pregnant women.

Reasons for Lack of Sleep during Pregnancy

One of the most important reasons for lack of sleep during pregnancy in most of the pregnant women is due to the hormonal changes taking place in the body during this period. The hormonal changes may cause mood swings, anxieties, and other psychological disturbances leading to sleepless nights.

Sleeplessness or the restlessness may also be due to the pressure exerted by the growing baby on the uterus of the mother. Due to the growing baby in the womb, the expectant mother would not be able to seek a comfortable position to sleep during nights. Most of us have the habit of sleeping either on the stomach or back, which is not advisable during pregnancy. Doctors advise the pregnant women to sleep on the sides especially on the left side for a longer time as it would be good to the baby and the mother.


How Important is the Sleep during Pregnancy?

A good sleep is very much important as the expectant mother requires lot of rest. Good sleep helps the mother in combating several other discomforts occurring during pregnancy such as mood disorders, indigestion, constipation, back aches, and leg swelling and pain. Good sleep also improves eating and helps the pregnant women stay active during the day.


Tips to Induce Sleep during Pregnancy

A healthy meal along with adequate amount of water taken during supper would help the pregnant women to have a good sleep during nights. Along with the supper, it is also advisable to take some warm milk which would induce sleep. Pregnant women who suffer due to insomnia, back pain, leg swelling or pain, etc. can opt for a warm bath at nights before going to bed, which relieves them from the body aches and helps them to relax. Other relaxation techniques include watching television or reading books for some time until they really feel like sleeping. Relaxation to both mind and body is essential for the pregnant women to promote good sleep.


Things to Be Avoided to Promote Sleep during Pregnancy

Consuming caffeine related products or drinks are to be avoided to promote sleep during pregnancy. Taking junk foods would not quench the actual hunger and the pregnant women may feel the hunger throughout the nights. Moreover, the junk foods are also not advisable to be taken during pregnancy. So, it is better to avoid junk foods during pregnancy to be healthy and to get good sleep during nights without any discomforts such as nausea or heartburns felt during nights. It is better to avoid taking too much of water before going to bed. This would help in getting a good sleep during nights without breaking the sleep by waking up frequently for urinating.


Exercising Promotes Sleep in Pregnancy

Exercising under the guidance of a doctor and a certified trainer during pregnancy would help a lot in getting a good sleep at night. At the same time, if the exercises are done without the advice antenatal exercises trainer, then the pregnant women may face problems such as back aches, abdominal aches, injuries or any other complications which may not be safe during pregnancy.

Good sleep in the correct position during nights increases the flow of blood to the uterus and the placenta. This helps the baby to grow well. A good sleep gives the complete rest required by the pregnant women, which is highly recommended during this period.

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