Tips for Getting a Good Night's Sleep during Pregnancy

A good night’s sleep is very important during pregnancy. Here is what pregnant women can do for getting good night’s sleep.It is a commonly known fact that during the pregnancy period, the body of a woman undergoes change that can sometimes be hard to cope with. In such a scenario, it becomes important for the expectant mother to ensure proper rest, a healthy sleeping pattern, and proper bed time routine in order to calm her blood pressure levels. In this articleBlood Pressure and Sleeping PatternsHaving Fluids for a More Comfortable SleepThe Right Amount and Time to ExerciseGet Rid of that Extra StressGet Into the Flow for a Good SleepThe Right Position to Be Sleeping InBlood Pressure and Sleeping Patterns The first three months of a pregnancy can be exciting for an expectant mother. While this may range from celebrations to staying up late for reading, the implications of this irregular routine show up in the third trimester. Studies have concluded that women who sleep to less in the first trimester of their pregnancy suffer from high blood pressure levels during the third trimester. High blood pressure can be an element of concern during pregnancy and hence, efforts must be made to have it under control. It is important for every expectant mother to get proper sleep during her pregnancy period, and for that we have devised a few steps they can follow for a healthy bedtime routine. Having Fluids for a More Comfortable Sleep It is important for you to have lots of liquids during the daytime. This is because of the transformation that occurs inside your body, and the requirements of the growing child. Also, you should be careful to avoid too many liquids just before going to bed as it may cause you to urinate multiple times during the night. The Right Amount and Time to Exercise It is important to keep one’s body moving. Exercising during the early hours of the day leads to a better sleep at night. However, if the same exercise routine is pushed late, it releases adrenaline in high amounts into the body which makes sleeping difficult. Avoiding exercise completely can cause discomfort at night and devoid you of proper sleep. Get Rid of that Extra Stress Yes! Stress is the biggest enemy of sleep. Pregnant women have a tendency of getting nervous and anxious during the second and third trimester. Not only does it have adverse effects on the baby but also it causes other problems inside your body. Therefore, an effort should be made to reduce stress and anxiety through meditative music, meditation, exercise, talking and visiting training centres. Get Into the Flow for a Good Sleep A properly created schedule for your afternoons and evenings can help you sleep better. Research has shown that expectant mothers who indulged themselves in various activities during the evenings like colouring, exercising, taking a warm shower, reading a chapter from their favourite books found it easy to drift into a sleep than the ones who picked up random activities.The Right Position to Be Sleeping In During the pregnancy period, it is important for you to sleep on your left side to allow effective blood flow to the foetus, uterus, and the kidneys. You can also use a pillow to give the body the support it needs. Lying flat on one’s back for a long duration must be avoided. Additionally, women can go for a power nap during the day if they still feel the fatigue. However, controlling their diet, following the proper schedule, and calming the stress from their lives shall enable them to sleep better. It is important for an expectant mother to sleep well to avoid any issues before or during conception. In case of insomnia, it is recommended that women consult a specialist. During pregnancy, the body sustains life of not one, but two souls, and hence it deserves that sleep and rest. If not taken care of properly, the implications can come back with discomforts that may not allow mothers to enjoy the bliss of pregnancy. How to get a good night’s sleep during pregnancy? What are the benefits of sleeping on the left side during pregnancy? Is it safe to use a pregnancy pillow? Discuss here.