Does your pregnancy make you feel like you’re practicing to be part of Team No Sleep? While it’s true that you have a lot of sleepless nights ahead once your baby arrives, experts say that pregnancy is the time to sleep for two!
Fatigue and sleeping woes are caused by hormonal changes, rising progesterone levels, frequent bathroom visits, body aches, and nausea (yes, even at night). Because pregnancy is emotionally and physically demanding, poor quality sleep will have a direct impact on energy levels.
Certified Sleep Consultant Ria Campos Lopez of himbing.ph says, “A healthy and well-rested mom is best for her baby! Since adults should be getting 8 to 10 hours of night sleep, the same should apply to a pregnant mom. She should also get all the rest she can when needed.”
Here are ten tips to help you get the sleep you need:
1. Watch your tech time. Turn off gadgets and TV time an hour before bed. Studies say that the blue light emitted by our phones, tablets, laptops, and TV screens restrain the production of melatonin. Reduced melatonin makes it harder to fall asleep.
2. Make a feasible sleep routine and stick to it. Target to be relaxed and ready for bed an hour before your scheduled bed time. Make sure to set an early bedtime because staying up late usually gives a second wind of energy. You’ll lose the sleepiness.
3. Cut down on fluids in the evening. Drinking water is so important in preventing constipation and swelling, so drink as much as needed during the day. But come night time, lessen your intake so you’re not waking up every hour to go to the bathroom.
4. Have a nightlight. Since you’re going to wake up to pee for sure, having a small nightlight will help you fall asleep faster than a bright lamp.
5. Avoid heartburn by making sure your last meal is 1 to 2 hours before bedtime. If you feel reflux happening, prop yourself up on a few pillows. Lying flat will only aggravate heartburn.
6. Have snacks handy. Crackers by your bedside will help if you wake up feeling nauseous.
7. Eat healthy! Loading up on iron and folate-rich leafy greens will help prevent Restless Leg Syndrome, especially in the third trimester. Potassium rich food like bananas and coconuts will keep nighttime leg cramps at bay.
8. Exercising in the morning or the afternoon will help you sleep better. Late workouts will keep you awake and encourage insomnia.
9. Get comfortable! The right room temperature, your favorite jammies, and good pillows are some of the things that help you relax at night. Free your mind from the never-ending to-do-list that comes with being pregnant.
10. According to the National Sleep Foundation, sleeping on the left side may improve the flow of blood and nutrients to the developing fetus and to a woman’s heart, uterus, and kidneys.
If your lack of sleep is a persistent problem, let your doctor know, and possibly get a referral to a sleeping consultant. Be open to all the help available instead of spending nine months tossing and turning.
Like everything else, practice makes perfect! Now that you are aware of the importance of sleep during pregnancy, you can be more intentional in creating a routine that will get you the best sleep possible to help get you strong, healthy and ready for the arrival of your baby.
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