Sleep Tips for Pregnant Women

Proper sleep is important during pregnancy but many women face sleepless nights because of problems like heartburn, leg cramps, nausea, back pain, and stress. Read on to explore tips for a better night’s sleep during pregnancy.

  • Sleep on the left side as this allows blood to flow to the fetus, kidneys and uterus. Do not lie down on the back for a long period as it can increase pain in the back or even nausea.
  • Drink plenty of water during the day, but reduce the amount of water intake before bedtime.
  • Stay away from acidic, fried and spicy foods which cause heartburn. If heartburn is an issue, elevate the head and take an antacid (check with the doctor to find out which ones are safe to take)
  • Exercise for health and improvement of circulation and to reduce leg cramps.
  • Stretch leg muscles before going to bed.
  • Eat a light snack before bedtime to avoid nausea during the night.
  • Keep a pack of crackers and a bottle of water by the bed to curb nausea and hunger during the night.
  • Pillows can become a woman’s best friend at night when everything is uncomfortable. Have a pillow at the back, between the legs, under the belly or anywhere that feels good.
  • During the daytime, take short catnaps to remove fatigue. Sleeping will be easier at night when the body has had some time to rest during the day. Remember two people need strength to keep going day to day.
  • Learn breathing and relaxation techniques that reduce the pain and stress.
  • A warm shower or bath before the bedtime can be of great help.

These are some simple and effective tips for a better night’s sleep. If insomnia persists, consult a health care provider for further treatment as sometimes it could be a sign of medical problems.

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