As your belly grows larger, you might feel your back pain and heartburn increase. Sleeping while pregnant can be rough. Some nights you’re wide awake, others you're completely exhausted. Every expectant mother will experience her fair share of uncomfortable nights but staying as comfortable as possible during your pregnancy is key to your physical and mental health.
Getting a good night's rest during pregnancy is important for many reasons. You need adequate sleep to grow a healthy baby, but there's another reason: getting proper sleep helps aid the recovery process following the birthing process.
Here are 10 tips on how to help yourself sleep better throughout your pregnancy.
1. Buy a maternity pillow
If you've been struggling to sleep at night, a pregnancy pillow might be able to solve your problems. They're made to provide support for the back and belly to help you combat any discomfort that’s preventing you from getting a good rest.
2. Stay away from potent smells
As your sense of smell becomes stronger, you might notice unpleasant odours more often. Try to keep your bedroom free from any strong cleaning products and perfumes. Even though some natural scents or essential oils may help lull you to sleep, it's best to skip them because some can cause irritation or a migraine.
3. Make sure the room is cool and dark
As your belly grows and the summer heat kicks in, it's important to keep your room at an agreeable temperature—but not too cold or hot! When it comes time for bed, adjusting your bedroom temperature is key to getting a good night's rest.
You'll want to avoid letting the room get too hot or cold, which can cause headaches and sore muscles as well as hamper your body's ability to produce melatonin (a hormone which helps regulate sleep).
4. Keep the sound and visual stimulation to a minimum
It's best to keep the room as quiet as possible when you're trying to sleep. Many people turn on the TV or scroll through social media on their smartphone before bed, but this extra noise and stimulation can make it harder for you to fall asleep.
Your phone can cause your eyes to be exposed to a bright blue light, which disrupts the body's sleep cycle. This could keep you up at night or cause you to wake earlier than normal, disrupting your natural sleep pattern.
5. Exercise regularly throughout your pregnancy
Under professional guidance, gentle exercise is beneficial for a healthy pregnancy and maintaining a healthy weight throughout your nine months. While it might seem difficult at first, exercise will help you sleep more soundly.
6. Get a pregnancy massage
Massages are another great way to relax your body and get a better night's rest. Some studies have even shown that pregnant women who regularly receive massages during their pregnancies experience less back pain. Also, pregnancy massages will stimulate the production of feel-good hormones, which can reduce stress and anxiety.
7. Upgrade your bed
Your bed is your most valuable piece of furniture during your pregnancy, especially if you're experiencing discomfort when you sleep. Look for a good quality mattress and enhance with a memory foam topper for extra comfort.
Although your bed frame might have been comfortable for your pre-baby body, it might not offer the most comfortable position for your growing belly. An adjustable bed frame can make all the difference in helping you have a good night's sleep.
8. Soak in a bath before bedtime
You will want to avoid getting out of the bathtub and going directly to bed. Your body needs time to cool off from the hot water, so you'll want to let it return to normal temperature before trying to get some shuteye.
9. Avoid too much napping during the day
While rest is crucial during pregnancy, you'll want to make sure you refrain from taking long naps during the day. It can be tempting to spend your "spare" time sleeping or resting but doing so could interfere with your nighttime sleep or your body's ability to produce melatonin.
10. Eat well and stay hydrated
Eating a balanced diet is important for your overall health and wellness, especially during pregnancy. You need to ensure you're eating a variety of fruits and veggies (including organic) to get all the essential vitamins and minerals your body needs to function at its best.
Drinking lots of water throughout the day will help you feel full and maintain proper hydration levels. Dehydration can cause headaches, so it's important to drink enough—but not too much that you will get up during the night!
To wrap things up
You can still get a good night's sleep while you’re pregnant—but your body may need some extra help. With the right tools, techniques, and support, you can always find a way to relax and combat your discomfort.
And finally, if you're having trouble sleeping during your pregnancy, don't hesitate to make an appointment with your GP or midwife. They can guide you in finding the best possible solution to your sleep issues.
