Ah, pregnancy – a beautiful and transformative period in a woman’s life, filled with joy and anticipation. But let’s be honest, it also brings sleep-related challenges that disrupt the peaceful slumber we all crave. Lucky for you, we’ve compiled tips that will aid in getting quality sleep during pregnancy
Understanding Pregnancy Sleep Problems
Prolific author and sleep expert, Dr. William C. Dement, claims that “Sleep is the golden chain that ties health and our bodies together.” Let’s explore why sleeping during pregnancy can be challenging.
- Additional weight causes discomfort.
- Hormonal fluctuations affect your sleep cycle.
- Physical symptoms like heartburn or frequent urination can disrupt sleep.
Easing into the Right Sleeping Position
The Sleep Foundation suggests that the best sleeping position during pregnancy is “SOS” (sleep on side), specifically the left side. Want to know why?
- It improves circulation to the heart, providing a greater flow of nutrients to the baby.
- It keeps your ever-growing uterus off your liver, situated on the right side.
Are you finding this position difficult? Try using a pregnancy pillow. It offers full body support and can be used even post-pregnancy!
Food and Drinks to Avoid
Think about this: Do you remember that scene in the movie “Avengers: Endgame” where Thor is downing beers? It’s definitely not an ideal drink for pregnant women or anyone having trouble sleeping!
- Caffeine: It keeps your brain awake and leads to frequent urination.
- Alcohol: Contrary to the belief that it makes you sleepy, it disrupts your sleep cycle.
- Spicy Foods: They can cause heartburn, particularly if consumed close to bedtime.
Creating a Relaxing Sleep Environment
In her book, “The Sleep Revolution: Transforming Your Life, One Night at a Time”, Arianna Huffington speaks about the significance of a sleep-friendly environment. Can lighting affect your sleep? Yes, indeed!
- Ensure your room is dark; try using an eye mask if needed.
- Use a fan or sound machine if you find white noise relaxing.
- Don’t forget about mattress comfort – A good mattress can do wonder!
Techniques for Better Sleep
Do you remember when Morpheus from the Matrix movie said: “You have to let it all go, Neo. Fear, doubt, and disbelief. Free your mind.”? Well, he knows what he’s talking about! Free your mind and unwind with these techniques:
- Meditation: It’s proven to calm the mind and promote better sleep.
- Yoga: Gentle yoga before bed can help ease aches and pains.
- Prenatal Massage: It can relieve discomfort and contribute to a good night’s sleep.
Finishing Thoughts
In essence, amid the changes pregnancy presents to your body and routine, sleep deprivation doesn’t have to be one of your worries. The tips suggested here are designed to help you understand and take control of your sleep quality during pregnancy, helping you step towards quality sleep again. In the words of Khaled Hosseini, best-selling author of ‘The Kite Runner’: “Quiet is peace. Tranquility. Quiet is turning down the volume knob on life. Silence is pushing the off button. Shutting it down. All of it.” May this encapsulate your nights during pregnancy!
