Getting enough sleep during pregnancy is a struggle, especially during the second and third trimesters when you’re searching for that perfect sleeping position to accommodate your growing belly.
You’re not alone, Mama! In fact, a study says that over 60% of pregnant women experience insomnia—ten times higher than women suffering from insomnia before pregnancy.
Getting enough rest during pregnancy is essential for pregnant women. Lack of sleep plays an important role in the development of your baby and helps boost your immune system. Sleep deprivation can even lead to preterm delivery and heart complications for the mom!
While there is no one-size-fits-all solution to pregnancy insomnia, we’ve compiled five tricks for pregnancy that can help you get the rest you need.
1. Minimize Distractions in the Bedroom
Remember when we were kids and our parents would ask us to wind down before going off to bed? They'd give us a glass of milk or read a bedtime story. These calming activities can help your mind and body prepare for sleep. Establish bedtime routines that can help you focus on relaxation and put away your devices. Turning on the TV or scrolling through your social media accounts won’t help as these devices emit a blue light that tricks your brain into thinking it’s daytime.
2. Go Easy on Drinks and Use the Bathroom
It’s normal for pregnant women to have increased trips to the bathroom. Frequent bathroom use also increases as your baby grows bigger. To ensure uninterrupted sleep, avoid drinking water and use the bathroom before bedtime. But you need to make up for your decreased fluid intake at night and drink a lot during the day to stay hydrated.
3. Use a Maternity Pillow
This is one of the best sleep hacks for pregnant women who have trouble getting a good night’s rest. A maternity pillow can ease all the aches brought by your changing body. It helps supports the contours of your pregnant body and allows circulation when you’re sleeping sideways. Not only will you sleep better, but you’ll also be sleeping longer in a position you’re comfortable with.
4. Don’t Eat a Heavy Meal Before Sleeping
Many pregnant women experience heartburn even during the daytime, especially in the last trimester. Your growing baby pushes up your abdomen, which causes this painful sensation. And it gets worse at nighttime when you’re lying down. You can keep heartburn at bay by eating smaller meals, avoiding spicy and greasy foods, and elevating your head. It’s also highly recommended to eat your dinner two or three hours before bedtime.
5. Be Physically Active
We can prevent a lot of ailments during pregnancy with at least 30 minutes of exercise every day. Active pregnant women are at a lower risk of complications like gestational diabetes. Exercise can also help lower blood pressure, prevent fatigue, and improve sleep. Just make sure to get a thumbs-up from your doctor before starting an exercise program. Recommended exercises for pregnant women include walking, yoga, dance, and swimming.
Final Thoughts on Getting Enough Rest During Pregnancy
It’s tough getting the rest you need when you’re suffering from backaches, anxiety, and fatigue during pregnancy. These five sleep hacks are just a few among many tips that you can try to improve your sleep. What pregnancy sleep hacks work for you? Share your thoughts in the comments section below.