If you’re reading this, you know that being pregnant can mess up your sleeping schedule. Not getting enough sleep is harmful not only to your health but to the health and well-being of your expected bundle of joy. That’s why the list below is so important. Find ten tips to improve sleep during pregnancy. With the help of this guide, you are more likely to get a full night’s rest.
1. Get a pregnancy pillow
The belly usually grows pretty big during the third trimester, putting a lot of strain on the back, hip, and pelvic region. As your body prepares for delivery, you might notice increased pain or discomfort in your pelvis. At this stage, pregnant women often face sleep deprivation.
A firm mattress can ease the pain if you have more discomfort throughout the night. To go further, consider sleeping with a pillow between your knees to reduce the pain. Pregnancy pillows are designed especially for pregnant women, alleviating the pressure and tension that a pregnancy belly puts on your spine and joints.
In addition to pregnancy pillows, a wide variety of bedding can create a more comfortable sleeping environment for women. In some cases, a change in bedding can make a huge difference.
Several pillows, mattresses, comforters, sheets, and other items can increase comfortability. The more comfortable you are, the better. By looking at bedding resources, you can find product reviews and recommendations on a range of accessories for better sleep.
If you’re exploring options, consider checking out offerings at the shops such as Wildbird, or any other reputable shop, where you might discover unique pieces that cater to your personal preferences without compromising quality. Exploring various brands and styles can contribute to creating a sleep haven tailored just for you.
2. Consider wearing a sleep bra
Your breasts will become larger during pregnancy due to your increased hormone levels. In addition, your body will start to produce breastmilk for your baby.
The discomfort of pain in the breasts might be affecting your sleep quality. Thus, a sleep bra can provide more comfort. You might also want a maternity bra to wear during the day.
3. Create a sleep-friendly environment during pregnancy
Insomnia might be another symptom of pregnancy hormones and the changes your body will experience. To combat insomnia, you can try creating a more sleep-inducing environment that will make you sleepier when it’s time to go to bed.
So, here are some tips for creating a more sleep-friendly environment:
- Go to bed at a fixed time every night
- Sleep on your side with pillows supporting your back and belly
- Sleep in a fixed room. Make sure it’s dark, calm, and quiet
- Try breathing exercises before bed. Doing so can relax you, helping you fall asleep quicker
4. Read for 6 minutes
Six minutes of reading at night before bed can help you fall asleep. Now, you might be wondering: how does it work?
Reading a novel with a pleasant story will temporarily occupy your mind and transport you to another reality. As a result, you’ll be able to divert your attention away from the pain long enough to induce sleep.
5. Improve sleep during pregnancy: On the floor
While it might seem strange, sleeping on the floor is another possible way to improve your sleep. It has several advantages. Sleeping on the floor stretches your back out, allowing your spine and pelvis to realign accordingly.
In addition, there is reduced tension and pressure on your body. As a result, sleeping this way relieves back pain and improves your posture. When sleeping on the floor, feel free to use pillows to make you more comfortable.
6. Exercise too
You might experience leg cramps during the second and third trimesters, especially at night. You can combat these cramps by doing calf stretches. Also, drinking water daily, walking, or even getting a full-body massage can help.
In addition, doing squats can significantly reduce pelvic pain. Kegel exercises, meanwhile, improve bladder control. Meditation is another exercise that can help relieve anxiety.
Come up with an exercise routine that works for you and see it through to experience these benefits. As a bonus, these simple yet effective exercises will exude excess energy, making it easier to fall asleep.
7. Improve sleep hygiene during pregnancy
Sleep hygiene puts you in the right frame of mind to easily fall asleep. Try making these small changes during the day to achieve a better night’s rest:
- Don’t drink caffeine after 12 p.m.
- Avoid screens one to two hours before bed
- Use essential oils, such as calming lavender
- Use a white noise machine
8. Change your mattress
You might need to change or upgrade your mattress to support pregnancy sleeping positions better. Sleepingnorth is a Canadian company dedicated to sleep-related products, including mattresses and bedding.
So, you can use their services to find the best supportive mattress for you. For example, you can get a memory foam mattress with medium firmness.
Thus, you can sleep on your side more comfortably. The company also gives you a breakdown of each mattress type and its suggested use, and with a Nectar mattress coupon, you can make this essential purchase more affordably. So, choosing the best mattress for your pregnancy won’t be a problem.
9. Quit smoking
Studies indicate that smoking is one of the most dangerous risks for Canadian pregnant women. If someone in the house is a smoker, try talking to them about dropping the habit. At the very least, do your best to avoid secondhand smoke.
Smoking is a nasty habit that won’t only harm your baby but also affects your sleep quality. Smoking damages your lungs, making it more difficult to breathe.
Thus, smoking can result in sleep-depriving conditions such as sleep apnea. In addition, nicotine—a chemical found in cigarettes—is known to interrupt the natural sleep cycle. As a result, you’ll find that you won’t get the rest you need to support you and your changing body.
10. Shower before bed
A hot or cold shower can release endorphins that make you happier and more relaxed, thus making it easier to sleep. Shower before bed, and ensure you keep warm afterward.
In addition, showers can relieve muscle cramps and reduce pregnancy-related tension. As a result, you’ll be able to sleep ache-free, at least for the night.
Conclusion: Better sleep during pregnancy
Pregnancy is a life-changing experience for any woman, but sometimes, sleeping can be difficult due to various symptoms. Using a special pillow and wearing a sleep-specific bra may alleviate some of the discomforts that pregnancy can cause.
Furthermore, pregnant women can exercise, practice better sleep hygiene, or read before bed to improve overall quality of rest. Hopefully, these ten tips to improve sleep for pregnant women will help you—a deserving mother-to-be—get a restorative night’s rest. You’re going to need it once the baby comes, after all. Best of luck!
Did any of the info above surprise you? Are there any other lifestyle adjustments for sleeping better while pregnant that you want to add? Feel free to comment below!