|It’s quite common to experience changes or disturbances in your sleeping patterns during your pregnancy. According to the National Sleep Foundation (2007), 79% of pregnant women experience some sort of sleeping disorder. There are so many changes happening in your body, physical and hormonal, that they ultimately end up taking their toll on your precious beauty sleep.
Lack of sleep can cause drowsiness during the day, irritability, fatigue and higher levels of anxiety throughout your pregnancy. Your many bathroom breaks in the middle of the night, as well as finding a proper position with your ever-growing belly, are some of the main players behind your sleep deprivation.
But worry no more, here are some “home remedies” you can apply to your bedtime routine to ensure you get the most out of your resting hours:
• Finding the right posture. Finding exactly what works for you may take some time but in the end it’s all worth it. Try placing a pillow between your legs, that should make sleeping on your side easier. You can also give it a go with different-sized pillows as they may help elevate your upper body (helping you breathe easier) or your knees (relieving back pain). If you feel you have a lot of pain or sore muscles, you may need to invest in a mattress pad for further support and pressure.
• Relaxation exercises. It’s sometimes imperative for you to learn to calm your mind and with it your muscles in order to get a good night’s sleep. Try stretching for a bit before bed or focusing your attention to your breathing for a few minutes. A warm bath or a massage can also do the trick! Although it’s easier said than done, leave the worries and hassles for the morning. If you feel you’re having trouble finding time to relax, head over to our relaxation section on the catalog for more tips and specific techniques.
• Exercise. It’s been shown that during pregnancy, exercising has many benefits, deep sleep included. Try to fit a 30 minute workout every now and again (not before bed) and you should be able to sleep better.
• Get up and move. If you wake up in the middle of the night, it’s better to get up and try to do something that may bore you (organize your pantry for example) rather than to lie in bed counting down the minutes left until you have to get up. That should tire you and allow you to fall right back to sleep once you hit the sack.
• Sex and sleep only. Condition your body to learn that the bed is exclusive for sex and sleep. If you let your body believe you can work or do household chores from bed, it’ll be harder to fall asleep once you finally decide to.
• No lights please. It’s important you keep your bedroom dark. If you have any electronics with bright lights (internet router, smartphone, etc.) you can put a cloth over them. Try it even for one day and you’ll feel a huge difference. Artificial light interferes more with our sleep than we think.
Sleeping is and always will be an important matter since it ensures you feel energized, happy and willing to take on whatever the day throws at you. If you’re still having trouble sleeping, you should contact your doctor and get further guidance into what you can do to remedy this.
You’re at your obstetrician’s office when you get the surprise of a lifetime: you hear not one, but two (or