1. Drink Lots Of Water
Water is good for you. You, however, should make it a habit of drinking lots of fluids during the daytime and less towards bedtime. This way, you won’t have to dash to the bathroom in the middle of the night.
2. Get Some Exercise
Physical activity is not only good for your health but also promotes good quality sleep at night. Regular body exercise helps improve blood circulation as well as reduce the risk of leg cramps while asleep. You shouldn’t, however, exercise too close to night time, as this might cause you to struggle to fall asleep.
3. Avoid Stress
Never go to bed when feeling stressed or anxious. Stress and anxiety are among the biggest sleep killers, hence should be avoided at all costs. If you can’t seem to shake the anxiety off, talk to a friend or a professional about it. Having someone listen to your worries should help ease the pressure, hence enable you to sleep well.
Learn to unload all stressing factors before going to bed. Noting them down in a notebook is one way to unload these. Most moms-to-be struggle balancing life, work, and family. This can be too much for them especially with the pregnancy. Talking it out could help.
4. Have A Bedtime Routine
Establishing a consistent bedtime routine should help you drift into sleep fast and easily. Also make sure that your mattress is supportive so when you get into bed you feel comfortable enough to fall asleep. Take a look at beautyrest recharge mattresses. Have soothing rituals in place just before going to bed. Some of the recommended rituals include:
a. Drink a warm cup of caffeine-free tea or milk
b. Have a small snack alongside the warm cup of milk. This can be peanuts or crackers. Tryptophan-rich snacks are recommended too.
c. Have a read of your favorite novel
d. Take a warm bath.
e. Have your hair brushed or get a shoulder massage.
5. Stack some Pillows
Doctors recommend sleeping on your side (left) on hitting 20 weeks. This helps improve blood flow to your kidneys, uterus, and most importantly, the baby. It is also the most comfortable position at this stage.
Use comfortable pillows to support your belly and knees. Building a small wall with regular pillows, then throwing a leg over one of these pillows should help keep you comfortable through the night too.
6. Avoid a Heartburn
Most pregnant women suffer nasty heartburns and especially after going to bed. To avoid this, say no to acidic, deep fried, and spicy foods for these only make the condition worse. You also need to have your supper several hours to bedtime. When you go to bed, use comfortable pillows to keep your head elevated while you sleep. This way, gastric juices won’t find their way back into the esophagus – this means a peaceful night free of heartburn.
7. Take a Nap During the Daytime
Many expectant women struggle to get enough good quality sleep. This only increases fatigue making the condition almost unbearable and tiring. Taking a 20 – 30-minute nap during the daytime could help make up for the times you had to wake up at night. You might however want to avoid long naps as these will affect how well you sleep at night. Taking even longer naps will make you wake up feeling exhausted and moody.