How to Plan a Good Sleep in Pregnancy?
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Every new parent suffers from sleep deprivation. However, most of them witness this tendency way before the baby is born. Sleeping in pregnancy is affected due to several reasons, including hormonal imbalance, changed body systems, baby kicking and squirming and increased stress levels. Studies have shown that pregnancy insomnia is common among every mom-to-be.
Sleep deprivation can lead to serious complications, which in turn affect the mother and child. Here, we will discuss how to plan good sleep during pregnancy and provide a pregnancy to-do list for good slumber.
Tips For Getting Good Sleep During Pregnancy
Here are some tips that you can include in your pregnancy to-do list for a good sleep:
1. Find a Comfortable Sleeping Position During Pregnancy
As the baby grows, you might find difficulty in finding a comfortable sleeping position during pregnancy. Therefore, medical experts suggest that sleeping on the left side is favorable. It protects the liver and increases blood flow to the heart, fetus, uterus, and kidneys.
Read also: Checkup and Test to Get During Pregnancy
You can follow these steps to have a good night's slumber:
- Use a pregnancy pillow and place it under your bump or between your legs
- Use extra pillows to support your body.
- Roll up a blank and place it at your back to relieve body pain.
2. Take a Healthy, Balanced Diet
Pregnancy affects the digestive system. It occurs due to the expansion of the uterus, resulting in constipation, indigestion and heartburn in pregnancy. Thus, you can follow these steps to avoid such symptoms:
- Avoid eating just before going to bed.
- Divide your meals into small segments instead of taking three full meals
- Avoid consuming caffeine in pregnancy.
- Avoid liquid intake during the meal.
- Keep yourself hydrated to avoid leg cramps.
3. Adopt Healthy Sleeping Habits
Healthy sleeping habits improve the quality of sleep. Here are some good sleeping habits you can practice:
- Have a regular bedtime and wake-up routine.
- Limit using electronic devices like cell phones and tablets for at least an hour before bedtime.
- Do not exercise within 3 hours of exercise.
4. Practices to Avoid Sleep Disorders
Sleeping disorders can occur due to weight gain, hormonal and bodily changes, especially during pregnancy. It results in snoring and sleep apnea. You can use these steps to practice healthy sleeping pattern
- Try to reduce your weight under the guidance of a medical expert or obstetrician
- Raise the head slightly while sleeping.
- Try to use a humidifier. This will reduce nasal congestion by keeping the room humid.
Summing Up,
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