Facing pregnancy insomnia? Fret not, you’re not alone. Sleep disturbances are common during pregnancy, owing to the excessive stress and anxiety. As you near the big day, you’re going to be looking for tips on how to sleep during pregnancy with increasing urgency.
What causes insomnia during pregnancy
Around 78% of pregnant women suffer from insomnia during pregnancy. Here are some of the common reasons for the same.
- Hormonal changes
- Stress and anxiety
- Heartburn and breast tenderness
- Back pain
- Discomfort because of increased size of your tummy
- Frequent urination
- Vivid dreams and shortness of breath
- Leg cramps and nausea
Things to do to help you sleep
Wondering how to sleep during pregnancy? Here are 10 remedies to help you enjoy a good night’s sleep.
- Decrease the temperature: During pregnancy, your body generates more heat and, therefore, you may feel hot all the time. A stuffy and warm room does not help. Set your room temperature a few degrees lower than the room temperature to stay comfortable.
- Stay hydrated: Drink a lot of water throughout the day. However, consume less fluids in the evening, especially after 7 p.m. This will prevent frequent urination during the night.
- Indulge in regular exercise: Practice yoga or light pregnancy exercises in the morning. Chart out a daily workout regime and stay active during the day for a sound sleep at night. Even a simple 20-minute walk can help you sleep like a baby.
- Avoid those naps: Does daytime find you feeling sleepy during pregnancy? Try not to give in to the temptation. Frequent naps during the day take away the pressure to sleep at night.
- Stay engaged: Instead of lying in bed and staring at the ceiling, indulge in activities like reading or watching movies. Distract yourself until you feel exhausted enough to fall asleep.
- Practice relaxation techniques: Take a warm shower, stretch, get a massage, and practice yoga and deep breathing. These help relieve stress and anxiety while helping you to sleep peacefully.
- Ensure optimum comfort: For added comfort and optimum support, use more pillows for your back and tummy. Keep a pillow between your legs to ease your back.
- Create a bedtime routine: Chart out a daily bedtime routine that focuses on night-time sleep. Stick to your routine even if you are tempted to take a nap during the day.
- Cut down on emotional stress: Physical and emotional stress may hamper your sleep. Practice stress-free activities such as gardening, reading, and meditation
- Sleep on your left side: While sleeping during pregnancy, it is advisable to lie on your left side. This is because it reduces the pressure on your uterus and helps you breathe better. Moreover, sleeping on your side relieves backaches.
Consuming certain foods during pregnancy obstructs your peaceful slumber. Here is a list of foods best avoided.
- High-fat foods like fries and burgers
- Caffeinated beverages
- Excessive intake of spicy foods
- Dark chocolate
- Avoid consuming protein-rich foods just before bed time
- Reduce sugar intake before bedtime
- Don’t consume oats before bedtime
Keep the aforementioned points in mind and read through expert tips by Pampers India to get all your pregnancy and post pregnancy queries resolved. Good night!