Pregnancy

Sleep tips for the expectant mom

Sleep disturbances can be very common in pregnancy. Some of the common causes are heartburn, frequent bathroom visits, restless leg syndrome, snoring, and just plain discomfort. A big pregnant belly makes finding a comfortable sleep position difficult. According to the National Sleep Foundation, 78% of pregnant women complain of disturbed sleep. Poor sleep habits prior to pregnancy can make getting a good night’s sleep during pregnancy even harder. Here are some tips to help you sleep.

Sleeping for two – Tips for the expectant mom

Invest in a good mattress

A good mattress can make a great difference in the quality of sleep you get at night and in the way you feel during the day. Try several different types of mattress; not every mattress is comfortable to every person.  Many expectant parents enjoy the Sleep Number Bed, as the dual air chambers allow each partner to select a different firmness and comfort level.  Other people will prefer a memory foam mattress, such as the Tempurpedic mattress, though some pregnant women complain that the foam is too hot.  Even the standard inner spring mattresses can be comfortable if they are made well.  Investing in a good mattress is the first step to a good night’s sleep.

Choose comfortable pillows

Select a pillow that allows you to sleep on your side. Pregnant women are advised not to sleep on their backs or their stomachs, which leaves the right and left sides. Sleeping on the left side helps maximize the flow of nutrients and blood to the placenta and reduces the chances of low blood pressure, indigestion, hemorrhoids and impaired breathing in pregnant women. This position also helps in reducing the swelling of the feet, hands and ankles.

Make your last meal of the day bland, and cut back on fluids an hour before bed

Many pregnant women suffer from nausea and heart burn, which can be worse at night. Eating bland foods like dry toast or crackers before bedtime can reduce the symptoms. Limiting your fluid level a bit before bedtime can help reduce the number of trips to the bathroom overnight.

Take short naps  during the day

Growing a baby is hard, exhausting work, and pregnant women need more rest than they did prior to conceiving.  Of course, just at the time when a woman needs more rest, rest is harder to come by. Hence, doctors recommend that pregnant women take short naps  during the day. A 30 – 60 minute nap  is about the right length, and improves and sharpens the memory, reduces the signs of fatigue and keeps the pregnant woman alert during the day.

Hopefully, these simple tips will help you get better sleep.

1 response to Sleep tips for the expectant mom

  1. I am in 24 weeks and getting major pain in lower back while i am sleeping on my right side but when i am sleep left side and the pain has no effect on me

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