Getting enough sleep is always important, but it’s even more important when you’re pregnant. Yet many women report trouble sleeping and aren’t sure what to do about it.
At Mattress360, we’ve got some ideas to help you get a comfortable night’s sleep.
Create a sleep schedule
Many women have a trouble getting enough sleep at night, due in part to the fact that they have to get up numerous times throughout the night to pee. Experts suggest scheduling sleep just like you’d schedule a workday. Naps are also recommended. The ideal time to nap is between 2pm and 4pm to avoid affecting your ability to get to sleep at night, but if thirty minute naps are all that’s available, some sleep in the daytime is better than none!
Slow down on liquids after 6pm
Since a strong need to urinate is one of the reasons women often get up in the middle of the night when pregnant, it makes sense to try and limit fluids after 6pm. Caffeinated beverages, which can be diuretics, should only be consumed before noon.
Stick to exercise – but not late at night
Physical activity is one of the best ways to encourage healthy sleeping habits, but it’s not a good idea late at night. Mornings, afternoons, and early evenings are fine, but any later than that and you could actually be increasing insomnia.
Sit up for four hours after eating
Indigestion is another issue many women have during pregnancy and it can prevent sleep. The reality is that digestion takes longer during pregnancy. Sitting upright for four hours after eating can help keep your stomach acids where they should be. If heartburn continues to keep you up at night, consider eating a larger breakfast and keeping dinner light. Whatever you do, resist the urge to die down and watch TV after dinner.
The quieter your mind is, the easier you’ll sleep. Try yoga, meditation, or whatever relaxes you. Whether it’s soaking in a bath, eating foods that make you sleepy like turkey, bananas, or drinking milk, or taking a newborn class that helps you feel more confident and less worried about being a parent, the more relaxed you are the better you’ll likely sleep.
Surround yourself in comfort
The right bed can make a huge difference in how well you sleep. A new mattress from Mattress360 can be a lifesaver. Not only can a comfortable bed help you get to sleep more quickly, it can also help prevent the constant tossing and turning that leads to shallow sleep.
Sleep on your left side
As your pregnancy progresses, you’re likely to have a sore lower back. Sleeping on your left side will help take the pressure off your lower back, can help prevent snoring, and will increase circulation to the baby. You can also try putting pillows between your knees, under your belly, or behind your back. Many women swear by pregnancy pillows.