When you’re expecting, you’re preparing to handle what life will throw at you once your baby is born. One thing that might not be on your radar is getting a good night’s sleep. No matter what trimester you’re in, sleeping at night with a baby on the way can take some getting used to. Pregnancy symptoms from heartburn to backaches are some of the things that can keep you wide-awake at night. With these simple sleep tips, you’ll find yourself drifting off into dreamland before you know it.
Burn Off Energy
One simple way to guarantee you’ll get a good night’s sleep is to exercise during your pregnancy. Based on the Mayo Clinic, not only will a workout help you sleep better, but it has plenty of other health benefits too. Tie up those laces and get going with a morning or early afternoon workout so you burn off some energy by the time you’re ready to get some shut eye.
Watch Your Drinking Habits
Some of us love our coffee and need a cup or two to get through the day but what about caffeine consumption during pregnancy? Check with your doctor first to see how much caffeine is safe to consume. When a good night’s sleep is on the line, it’s best to keep caffeinated beverages to the morning hours so it doesn’t keep you up at night. As you know, it’s important to stay hydrated, but avoid drinking too much before bed to avoid bathroom trips in the middle of the night.
Modify Your Diet
You might have had a taste for spicy food even before you were pregnant. Or due to hormone changes, maybe your taste buds are more tolerant of spices than they were before. Either way eating certain food when you’re pregnant can cause heartburn to flare up which will make for a night of tossing and turning. We know it tastes good, but avoid having too much spicy, acidic, or fried foods especially when it gets closer to bedtime.
Become a Side Sleeper
If you’re already a side sleeper, you might be sleeping pretty good already. According to the American Pregnancy Association, the best side to sleep on when your pregnant is your left side. When you lay on your left side, it takes pressure off the vein to the right of your spine which means your baby will get better blood flow which contains rich nutrients for them to grow.
Find Pillow Support
As if you needed another excuse to put more pillows on your bed, now you have one more. Sleep.org recommends investing in a pregnancy pillow or get strategic with the ones you have. Putting a few under your head to prop you up a little higher can help you breathe a little easier at night. A few between your knees or your tummy will give you the support you’re looking for.
Part of getting through pregnancy is finding ways to stay comfortable. With these sleep tips, you’ll be snoozing through the night in no time.
Disclaimer: PerkinElmer and ViaCord do not endorse or make recommendations with respect to research, medications or treatment. All information is provided for informational purposes only. .
Resources: .
Pregnancy and exercise: Baby, let's move! (2019, June 15). Retrieved August 07, 2020, from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896.
Moderate Caffeine Consumption During Pregnancy. (n.d.). Retrieved August 07, 2020, from https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2010/08/moderate-caffeine-consumption-during-pregnancy.
Sleeping Positions During Pregnancy. (2020, April 28). Retrieved August 07, 2020, from https://americanpregnancy.org/pregnancy-health/sleeping-positions-during-pregnancy/.
Do You Need to Buy a Special Pillow for Pregnancy? (2020, July 28). Retrieved August 07, 2020, from https://www.sleep.org/special-pillow-for-pregnancy/.
Sleeping While Pregnant: Tips. (2020, July 28). Retrieved August 07, 2020, from https://www.sleepfoundation.org/articles/sleep-tips-pregnant-women
