4 Sleeping Tips For Pregnant Women
January 15, 2017
Getting good sleep while pregnant is almost like the beginning to a bad joke, and sometimes seems impossible. But it doesn’t have to be. Here are 4 Sleeping Tips for Pregnant Women.
Tip #1: Check your surroundings
Where you actually lay down and sleep should be a place that feels like a sanctuary: calming, clean, and peaceful. So, prior to falling asleep, throw any clothes on the floor into the closet, take your laptop into the den, and pick up any garbage (food wrappers, anyone?) that is on your night stand. Then, when you are ready to shut off the lights, do just that, don’t have any unnecessary lights on, as this can be a distraction once you’ve fallen asleep.
Do you wake up at the slightest sound in your house? If you are a soft sleeper, try turning on white noise to keep you asleep, so that the heater turning on at 2:31 am doesn’t wake you from a deep slumber.
Tip #2: Pillows
For pregnant women, pillows will become your new best friend when it comes to sleep. You honestly cannot have enough, but let’s make sure you have the right ones.
Do you suffer from heartburn while pregnant? If so, invest in medium to heavy-firm pillows. Prop them behind your shoulders and try to sleep upright, not directly on your back, so the heartburn isn’t so intense at night.
Do you toss from side to side because your hips hurt when sleeping? Time to get a body pillow that you can wrap in between your legs to even out your hips while sleeping. If you can’t afford a body pillow, try using one extra firm pillow propped in between your knees. You can also try and use an egg-crate foam mattress pad on top of your mattress for extra support while sleeping on your side.
Tip #3: Diet
You probably realized that what you consume before bed can either keep you wide awake or help you fall asleep a bit faster.
Don’t eat lots of sugar before bed (I know; ice cream cravings are a thing), or if you suffer from heartburn, steer clear of chocolate, citrus fruits, citrus juice, and peppermint before turning in for the night.
Some say that drinking a warm cup of milk before bed can help you snooze a bit faster. There is an amino acid found in milk that experts say make the eyelids heavy by raising levels of serotonin in your brain. May seem far-fetched, but if it helps you fall asleep faster, we’re all for it.
On the other hand, if you find you wake up feeling starved in the middle of the night, eat a protein-rich snack before bed. A hard-boiled egg, a scoop of peanut butter, or a handful of almonds can keep you feeling full at night.
Tip #4: Bedtime routine
If you are in a habit of scrolling through Instagram or Pinterest before you fall asleep, stop. This somewhat mindless activity can keep you wide awake because you are staring at a bright screen trying to process a lot of information quickly. Instead, curl up with a good book, or turn on Classical music softly and allow yourself to give into sleep.
Additionally, lavender is supposed to be a calming and relaxing scent, so put on some lavender-infused lotion on your hands and feet to help you relax before crawling into bed.
Once you start feeling sleepy at night, allow yourself to get into bed. Your body needs all the rest it can get right now.
Here’s to happy dreams and nights full of sleep before that bundle of joy gets here!
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