Comfort Tips For Sleeping During Pregnancy
You will hear the advice "enjoy sleeping while you can," probably more than once. I mean, if it were only that easy. You have a melon growing on your front side, you have to pee every ten minutes, you're hot, you have leg cramps, heartburn is kicking your butt, and the list goes on and on.
I know mama, it stinks, and you probably love sleep just as much as I do!
After being extremely uncomfortable for a month or so, I knew I had to figure out something to get some more zzzzz's. Yes, there are some discomforts that you may not be able to control. Although, good news, there are some steps you can take to help maintain certain problems that occur throughout pregnancy.
So grab a glass of water and stick around for a while, as I share my favorite comfort tips for sleeping during pregnancy.
Comfort Tips For Sleeping During Pregnancy
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1.Drink More Water
Make sure you are drinking plenty of water throughout the day in order to stay sufficiently hydrated. Staying hydrated will be sure to help in lessening the frequency of those excruciating night time leg cramps. And mama if you haven't experienced these leg cramps yet, I am telling you, you want to do absolutely everything you can to avoid them! Try to drink at least half of your body weight in ounces of water each day. So for example, if you weigh 140 pounds, try to drink at least 70 ounces of water each day.
I love this water bottle, as it had marks in order to help keep you on track throughout the day. It also has a fruit infuser for those of you that prefer flavored water!
Some other things to help with leg cramps are to be sure to get an adequate amount of magnesium and calcium in your diet, along with staying active, and stretching before bed.
2. Stop Drinking Fluids A Couple Hours Before Bed
Yes, I know I just told you that you should be pushing your fluids while pregnant. Although, try to stop drinking any fluids a couple hours before bed. With the baby putting extra pressure on your bladder, your frequency/urgency of having to pee will increase.
And I am sure you are most likely already getting up in the middle of the night to use the restroom. Although, if you stop drinking fluids a couple hours before bed, it will certainly help in decreasing the number of times you get up to use the restroom throughout the night. I can tell you, getting up once, to pee, is much better than four!
And when you do get up to use the bathroom, avoid turning on a bright light. Instead shoot for night lights in your bathroom and hallway. As it will help you stay in more of a sleepy state. These night lights are awesome as they have an automatic dusk to dawn sensor,you are also able to adjust their brightness, and they are small, bright, and oh so affordable!
I mean this is probably pretty obvious, but avoid drinking any caffeine later on in the day as well. As caffeine tends to increase your frequency of urination, along with disrupting your sleep. You should also be consuming no more than 200mg of caffeine a day, as experts say. And when you do consume caffeine, just make sure you are doing it earlier in the day.
3. Take A Warm Bath/Shower Before Bed
I am a nighttime bath/shower taker, as it gives me some alone time to sit and relax after my daughter is in bed. Pregnancy can be stressful on the body, so taking a warm bath/shower before bed can help alleviate the aches and pains. Along with helping you feel relaxed while you crawl under your sheets.
4. Relaxation Before Bed
There are several ways that you can relax before bed. This may include journaling, reading, meditation, listening to calming music while taking a candle lit bath, having your significant other give you a massage, listening to affirmations,yoga, drinking non caffeinated tea, or whatever it is that relaxes you.
If you have been feeling stressed throughout pregnancy, doing something relaxing before bed will help you fall asleep faster and help calm the mind.
And in order to help you relax, try to avoid any stimulation through your phone, tablet, TV, laptop, etc., at least 30 minutes to one hour before bed.
5. Cooler Temperature
I am here to tell you that you will feel much hotter throughout pregnancy, than your typically do. Due to hormonal changes and an increase in amount of blood. And we all know, it is hard to sleep when you are overly hot.
So in order to sleep better, turn down that thermostat a couple notches, sleep with the windows open if it is cool at night, sleep naked, turn on a fan, or bring an ice pack with you to bed. A cool gel infused pillow may even help keep you cool.
6. Pregnancy Pillow
This was an absolute must for me! I cannot tell you how much more comfortable I was after I started sleeping with a pregnancy pillow!
It is crucial to sleep on your side once you reach the second and third trimesters of pregnancy. Sleeping on your back puts all of the weight of the growing baby on your back, uterus, and your vena cava. Sleeping on your left side is even better, as it boosts the amount of nutrients and blood that reaches your placenta and baby.
A pregnancy pillow is great for keeping you in the side position. It is also great for providing support and keeping you much more comfortable throughout the night.
A pregnancy pillow provides support for your back, belly, and knees. Making it a lifesaver when it comes to sleeping during pregnancy.
7. Take Antacids Before Bed
About half of pregnant women will have heartburn throughout pregnancy, especially during the third trimester. If you are one of those that experiences heartburn, take antacids before bed in order to help get a better nights sleep!
Antacids that contain calcium or magnesium should be safe to take during pregnancy. Additionally, the additional calcium in antacids, such as Tums, is good for baby and mom. Although, antacids that contain aluminum should try to be avoided, as they may cause constipation and can be toxic in high doses.
You should also try to avoid spicy, acidic, fatty, fried, and overly processed foods. Some other ways to avoid heartburn is by sitting upright for a couple hours after a meal, not eating at least two hours before bed, and by sleeping with your head a little more elevated than usual. Sleep in a recliner if you need to!
8. Try A Sound Machine
A sound machine has always helped me and my daughter to have a more restful nights sleep. It helps us relax and drown out any background noises. If you don't want to get a sound machine (although you will most likely want one when baby arrives), you can use a sound machine app on your phone, or even use something as simple as a fan.
9. Stop Tossing and Turning
Laying in bed, uncomfortable, tossing and turning is not going to make you sleep. It is just going to make you more miserable.
Instead, get up, and do something that creates sleepiness or boredom. Read another chapter in your book, sit on the couch listening to some calming music, fold that laundry that has been sitting in your dryer for a few days.
Pick some tasks that are mindless, while also calming. Once you feel relaxed and tired, head back to bed and see if you can fall asleep effortlessly.
10. Use Breath Right Strips
Yes mama, congestion during pregnancy can be very common. The high levels of estrogen can cause the lining of the nasal passages to swell, which in turn produces more mucus. The increased blood flow can also cause the blood vessels inside the nose to swell, causing you to feel stuffed up. In order to help with congestion without all of the medicines, try Breathe Right Strips!
11. Exercise
Exercising regularly will promote optimal health along with increasing circulation. Increased circulation will help with decreased nighttime leg cramps. Which let me tell you, you want to do everything you can to avoid them.
Moderate exercise such as pilates, swimming, walking, or yoga for only 30 minutes a day will provide your body with energy to get through the day. Along with helping your body to relax at night. Working out increases your body's flow of oxygen and helps lessen insomnia by decreasing anxiety and depressive symptoms as well.
Although, try to avoid working out late in the day. As it increases your body temperature, boosts your heart rate, and arouses your nervous system. Which in turn interrupts your sleep. Try not to work out at least three hours, if not more, before you go to bed.
12. Lavender
A lavender scented pillow or blanket can help you relax and bring on some better sleep.
There you have it mamas! I know it may be difficult figuring out how to sleep when you have a watermelon growing on your front side. Although, hopefully the above tips will have you experiencing a better night's sleep in no time!
And mamas, if you have tried any of the above tips, I would love to hear all about your results! Or if there is something that has worked wonders for you, but is not on the list, let us know in the comments, as it may just help out another pregnant mama!
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