Females do not get enough rest throughout pregnancy for many factors, including hormonal levels, temperature, changes in volume of blood, fluid intake, etc. The first trimester of pregnancy can be difficult, but practicing good sleep habits may help you sleep more soundly and increase your total sleep time. There are many things you’re able to do to get more sleep despite these obstacles. The following techniques and pointers will help you sleep more soundly.
Try using pillows to support you, one under your knee and another under your belly, or invest in a special (extra long) pregnancy body pillow. Strategically placed pillows help support the stomach and can help you get to sleep, try a full body pillow for this kind of support.
The pillow between your knees will help align your spine, while the others will support your growing belly and your back. You can also wrap it between your knees (or use a smaller pillow) to help support your hips while you sleep too. Yes, supporting one leg with a pillow when lying on your side does help, but less so the bigger the bump gets.
Sleep routines (going to sleep at established times after predictable patterns of behavior) can help set the mood for a night of good quality sleep. Going to bed and waking up at the same time every day will help your body know when it’s time to sleep. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
However, if you’re up several times during the night or have disturbed sleep patterns, you may need to spend more time in bed resting than normal. So, if you’re waking up several times in the middle of the night, you might want to budget some extra evening or morning time in bed!
Women who got an average of less than 6 hours of sleep each night were in labor longer than women who slept more, says the National Sleep Foundation. For women who find themselves constantly plagued with fatigue during the first trimester, a short daytime nap might be the solution.
The new study follows other research looking at possible ties between maternal sleep and fetal wellbeing in recent years, including studies suggesting that women who report that they sleep on their backs have an increased risk of stillbirths. While the current study asked about maternal sleep position, not many women reported sleeping on their backs for any meaningful analysis.
Relax, Manage Your Stress
Just as stress physically affects your ability to relax, that anxiety makes it difficult to for your brain to power off.
Pregnancy can feel overwhelming, so find ways to deal with your stress and anxiety throughout the day before it gets time for bed. Heightened levels of stress and anxiety around giving birth and caring for a child can also lead you to be up long past your normal bedtime.
Stress isn’t good for your body, or your baby ‘s, so learn to relax, breathe, and meditate to lower your heart rate and your stress levels. Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.
Long before the baby bump starts to show, you’ll experience morning sickness, frequent urination, and other symptoms that make it increasingly difficult to sleep. Being pregnant can mess with your ability to sense how often you need to pee.
By the third trimester, you may find yourself waking up several times a night to use the bathroom. I’m assuming you already pee before you go to bed, but try peeing again before going to bed. In the hours before you go to sleep, avoid drinking high amounts of fluids to avoid bathroom breaks during the middle of the night. Drink whenever you are thirsty and keep in mind that your urine should be straw colored if you have a good fluid intake.
Make sure your bedroom is comfy. If your bedroom is loud, and the sound is outdoors your control, comprising street sound, you may desire to make usage of background noise such as peaceful music or maybe a white tone.
Avoid smartphones, TV screens, and laptops an hour before bedtime, as the blue light triggers your brain to stay awake. Try switching off the TV at least an hour before you want to actually go to sleep and try reading instead. The lights from TV act as stimulants for us ( even though we often fall asleep in front of the TV ) and can mess with our production of melatonin, the hormone that regulates our sleep – wake cycle.
If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. If you ‘ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book.
A lot of the same things you may have been doing to get fit for pregnancy still apply throughout your pregnancy. If you were an experienced runner before pregnancy, you could safely continue to run or jog throughout most of your pregnancy.
If you get the green light and are opting for online yoga, make sure it’s explicitly meant for pregnant people, and don’t push your body in any way that feels too uncomfortable. Tell the instructor you’re pregnant, because certain poses need to be modified or are best avoided when you’re expecting. Consult with your prenatal care provider to make sure yoga is safe for you, especially if you have not exercised regularly before pregnancy.