Pile Up Pillows
Once you reach about 20 weeks, you should try your best to sleep on the left side of your body. This improves circulation to your kidneys and your uterus, helping to ensure that the fetus gets an adequate supply of blood. This late in your pregnancy, you may have trouble finding a comfortable sleeping position.
Using extra pillows may help. Try placing one between your knees. Alternatively, you can also use a pillow to support your stomach. They even make body pillows that are specifically designed for pregnancy. If you don’t want to spend money on one of these pillows, you can also make your own by putting a few regular pillows together and sleeping on your side next to them with one leg on top of them.
Choose A Good Mattress
One of the most important factors in getting good quality sleep is the mattress. You need a mattress that will support your body as it changes. Look for a good quality mattress that can provide exceptional back support.
Develop Nightly Rituals
Performing the same actions each night before bed helps train your body when it is time to fall asleep.
When it starts to get close to bedtime, try implementing one or more of these practices:
– Have a glass of herbal tea or a cup of warm milk
– Eat a sleep-inducing snack. Try a few peanuts. Alternatively, having a small bowl of whole-grain cereal or a small stack of crackers could help promote better sleep. Carbohydrates and tryptophan have both been shown to improve sleep.
– Spend a few minutes reading a good book. Uplifting fictional stories are best.
Stay Hydrated The Right Way
Keeping your body hydrated is important. However, you should avoid drinking anything too close to bedtime. Consume most of your liquids during daytime hours so that you don’t have to get up during the night to use the bathroom.
Add More Physical Activity To Your Day
Finding time to fit in exercise isn’t always easy in today’s fast-paced world. Even something as simple as going for a walk can have a positive impact on your sleep, however, by boosting your circulation in minimizing the risk of getting cramps in your legs at night.
There is one caveat, however: you shouldn’t work out directly before bed. Try to fit your workout in a couple of hours before you go to sleep. Otherwise, the adrenaline that is produced during your exercise routine could wind up making it harder to sleep.
Eliminate Negative Thoughts Before Bed
If you are stressed out and anxious, you won’t be able to sleep through the night. Discussing your problems with someone else before you go to bed may help get them off your mind.
If you don’t have anyone that you can talk to, you can also try writing down your worries in a journal that you keep next year bed. Pregnant women, in particular, can benefit from this technique since pregnancy naturally comes with a lot of worries.
Tackle Heartburn
Finish eating a couple of hours before bed to minimize the risk of heartburn. If you are still having trouble, elevate your head with a few pillows. Don’t eat anything spicy or highly acidic before bed. You should also avoid fried foods since they tend to make heartburn worse.
Take Daytime Naps
If you are struggling to get enough sleep, napping during the day could be beneficial. Catching a few extra minutes of sleep during the day on weekends or after work early in the evening can help you catch up on your sleep. Just avoid sleeping for more than about 30 minutes. If you nap too long, it could make you feel even more exhausted.