Pregnancy Sleeping Tips to Sleep Well at Night
The third trimester comes with all kinds of discomfort. Looking for some solutions to tame your sleep problems? Maybe you landed at the right place! We tried compiling some serviceable solutions for the most disturbing sleep-stealers.
If you would first like to have a glimpse of the factors that aren’t letting you get a good night’s sleep, you can check out our blog on why can’t you sleep peacefully at night during pregnancy?.
Incorporate some deep relaxation techniques in your schedule to treat insomnia. Yoga can actually help to relieve you from stress and enhance your mental clarity. Schedule a gentle, restorative yoga routine for yourself. You can read about safe yoga postures during pregnancy at Yoga for Pregnant Women: Benefits and Safe Postures.
You can also take relaxation to another level with meditation. It not just calms your mind, but also helps in reducing stress and controlling anxiety. Practicing meditating twice a day is the best medicine any person can opt for.
Avoid caffeine, citrus fruits, chocolate, spicy and fatty food, etc. which trigger heartburn. Eat small and frequent meals rather than two to three heavy meals in a day. Have your last meal a bit early before going to bed.
Raise the head of the bed in a way that your upper body (especially the chest) is fully elevated. Prefer to sleep on your left side; this may decrease acid reflux into the esophagus.
Chewing gum (bicarbonate gum preferred) is also helpful at times, as it stimulates saliva production which helps to clear any acidity in the mouth.
If severe, you can contact your doctor to recommend some antacid.
Some moms-to-be start panicking whether more frequent urination is a normal pregnancy symptom or a sign of a medical condition because pregnant women face an increased risk of Urinary tract infection (UTI) and Gestational diabetes (a temporary form of diabetes). You should consult your healthcare provider before drawing any conclusion on your own.
Under normal circumstances, frequent urination during pregnancy is nothing to worry about. Staying hydrated is good but you need to cut down on your water consumption during the latter part of the day. Rather, you should avoid consuming liquid after your evening meals.
Make sure to have emptied your bladder properly before going to bed in order to reduce the number of trips to the bathroom at night.
#Restless Leg Syndrome (RLS):
Another problem is this gnawing feeling in your leg - RLS. Relaxing your muscles from either a massage or a soak in a warm bath can help to get immediate relief from this tingling sensation.
Try making some simple changes in your diet. Incorporate magnesium and iron-rich foods more like nuts, fish, cereals and green leafy vegetables.
Do some physical exercise too; inactivity only worsens the case. Even you don’t feel like, keep moving. An active mother-to-be is both physically as well as psychologically healthy.
Pregnancy-related sleep apnea can increase the risk of health problems both in the mother as well as her fetus. The best treatment is self-care. Maintain a healthy weight; excessive weight gain is the real culprit. Rather it is advised to treat obesity before you plan to conceive.
Some people have sleep apnea only when sleeping on their back - change your sleeping position; start sleeping on your side. In the case of snoring, nasal decongestants may turn out to be effective.
#Nausea and Vomiting:
Were you too told that if you experience morning sickness at night, it is more likely that you are carrying a girl? Strangely, some research studies also suggest likewise.
You are the one who better understands what triggers your nausea. Choose wisely what goes into your plate - remember bland foods are easier to digest. An empty stomach worsens nausea, so nibble throughout the day.
Too much of vomiting may cause dehydration, make sure to keep a check on the quantity of your fluid in such a case.
Lifestyle changes that you need to earmark in any case:
- Establish a proper sleeping routine. Good sleeping habits complemented by a comfortable sleeping environment is all the magic that works wonders.
- Go out in the fresh air every day, maybe just for a walk.
- Eat healthily and frequently; say no to large meals.
- Keep yourself active. Exercise and meditate to keep both your body and mind at peace.
- And of course, relax and chill out! Remember, you don't have to force yourself to relax, you need to relax.
To help you sleep better, Wobbly walk brings for you the maternity nightwear collection. These clothes have been designed with finesse to perfectly accommodate your growing bump. While the T-shirts can be used for casual outings and yoga too, nightgown can be used for nursing the baby later. The cherry on the cake is that Wobbly Walk also customizes the products for its customers.
“Sleeping well throughout pregnancy doesn’t have to be challenging!”