Pregnancy brings with it a host of different discomforts and sensations. Many women, especially as pregnancy progresses, find it increasingly difficult to sleep at night. It can be hard to get comfortable, especially if you've had to change your sleeping position. You may need to wake up frequently to go to the bathroom, or hormone changes keep you wide awake at strange hours.
Here are some ways to help improve your sleep when pregnant.
Drink most in the morning.
You probably won't be able to completely eliminate a night-time bathroom break, but if you structure you day to get plenty of liquids in the morning and early afternoon, you can cut back on drinking water in the evening, which will help keep your sleep uninterrupted.
Limit caffeine.
In addition, try to keep caffeinated drink to a minimum, even during the day, but especially avoid it in the evening and afternoon. Tea, soda, and coffee all have caffeine, so opt for caffeine-free versions of your favorite beverages. You may even want to reduce chocolate consumption at night to be on the safe side.
Keep dinner simple.
You might crave certain flavors while pregnant, but even if you love rich, spicy Thai food or can't get enough Indian curry to save your life, keep these meals for lunch and opt for simpler fare at dinnertime. Rice, lean proteins, and vegetables are good dinner choices.
This way, you don't trigger heartburn that disturbs your sleep, especially as you get further along. Many women, even those who are at a healthy weight and choose nutritious foods, experience heartburn during pregnancy, and it is most common at night.
Practice Deep Breathing
Deep breathing can prepare you for labor, but it can also help you to relax yourself enough to sink into sleep more deeply. Meditation and self-hypnosis can help you breathe out a lot of the tension and discomfort that can distract you from getting comfortable.
Exercise
Exercise is good for baby, but is is also good for your body. If you aren't very active, exercise early in the day can help you feel more properly tired at night. If you spend most of the day resting, you won't sleep as well as you would if you gave your body something to do. Your sleep and rest quality will improve if you're able to stay active during the day. Just don't exercise too close to bed time, as this can work against the natural drowsiness that triggers healthy sleep patterns.
For more information, talk to a doctor from an office such as Lifecycles OB/GYN, PC.
When my husband and I struggled to conceive our second child, I knew something wasn't right, but I wasn't sure what. I went through several appointments with my OBGYN before finding out that I had an autoimmune disease that affected my thyroid, which in turn affected my fertility. The process was overwhelming, and the feelings I faced afterward were challenging. I knew that there had to be others going through the same thing, and I didn't want them to feel alone. I created this site to share what I've learned about fertility and gynecology in the hopes of reaching people like me and helping them understand, too.