When you are pregnant, you need to start caring more about your lifestyle than you normally do. A late night is a usual part of life these days. Work pressure and parties can keep you awake if your insomnia does not. But when you get pregnant rest is very important for your body as well as for the fetus. With pregnancy, there are many discomforts. These discomforts can keep you up late at night. This should not come under a rest. So, you need to find ways of falling asleep even though you are uncomfortable.
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Maintain fixed bed times
Due to irregular sleeping routines our body’s biological clock does not allow us to sleep at night even if we are tired. But when you are pregnant, you need the sleep. So you need to set your biological clock right. The best way to do so is by setting a fixed bed time. It might sound a little juvenile, but setting a bedtime is the best way to ensure that your body accepts the rest that you offer it at night. If you manage to sleep by your bedtime, then you might not have to worry about insomnia during your pregnancy.
Get a white noise machine
Silence might not be the best when you are uncomfortable and need to sleep. The silence can be quite frustrating. Soothing sounds can be best to relax your brain and lull you to sleep. There are many kinds of white noise machines available in the market. Using a white noise machine has no negative effect on pregnancies. So, get a white noise machine to help your sleep efforts during and after your pregnancy.
When you try to sleep during your pregnancy you might not feel very comfortable. This is why you need to do all that you can to try and feel comfortable. The first thing you can do to get comfortable wears loose pajamas. Loose cotton pajamas can feel like heaven when you are struggling to sleep. Clean sheets can also matter a lot when you are pregnant and uncomfortable. Clean white sheets can be highly welcomed when you decide to head to sleep. Surround yourself with soft well fluffed pillows as well. The softness of the pillows can feel like you are surrounded by clouds. The mattress you sleep on should not be too soft or too hard. Getting the right, comfortable mattress is important. So, make your bed welcoming and wear comfortable clothes when heading for bed.
When you are already uncomfortable, you might not wish to have a room that is either too hot or too cold. The thermostat plays an important role during bed time. You can easily adjust the temperature to your liking. If you plan to surround yourself with multiple pillows and sheet, then you might need a cooler room to sleep comfortably. At the same time if the room is too cold, then you might fall ill. So, the temperature of your bedroom must be just right if you wish to sleep comfortably.
Aches and pains
Some pregnancy sleep struggles as it is not being able to find a comfortable position to sleep in. Black sleep is not advised, when you lie flat on your back, the weight of your growing uterus presses on your vena cava interfering with circulation. Your baby’s growing weight and change in hormones combine to weaken your muscles and ligaments, too. Sleeping left side makes things easier on your circulatory system and is safe for your baby. Don’t use pillows anywhere, such as pals, knees, under abdomen, behind your back, as it stops blood circulation.
Leg cramps during the day or at least at night during pregnancy is common for women. One theory proved that leg cramps are due to low calcium and magnesium levels. So, increase your intake of minerals via diet change will help you a lot. Drink plenty of water, wear support hose, and stretch your legs. When you get a cramp, try straightening your leg, then gently pointing and flexing your foot. Standing on a cold surface for temporary work also affects in leg cramps. Also check with your doctor for leg cramps.
Bladder size is decreased because of your growing uterus. Drink as little as possible in the hour or two before bedtime. It may disturb your sleep during night. It affects late night trips to the bathroom. This cause less sleep and it leads to several problems due to lack of sufficient sleep.
Indigestion or heartburn
Avoid hard food that is rich in fat, as it takes more time to digest. Avoid distending your stomach, and eat small, frequent meals rather three large ones. Eat meals at least three to four hours before bedtime and sit up after eating. Lay off the citrus, spices, fried foods, and chocolate because they can irritate the esophagus. It helps to have crunch an antacid tablet after meals for easy digestion.
Change in hormones, anxiety, oversleep causes insomnia during pregnancy. It’s common, and frustrating, if left untreated, can lead to postpartum depression. Try to have a warm bath before bedtime and follow few relaxation techniques. Exercising during the day helps you to sleep better at night. Not to get too stressed, avoid looking at the clock, you just close your eyes and concentrate on your breathing.
[ Hindi version ]