At a time when it is absolutely important to get quality sleep, sleeping becomes one of the most difficult things to do. Here are some good tips on how to sleep well and safely when you are pregnant including buying the best online mattress and choosing the safest sleeping position.
1. The best sleeping position: your left side
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Finding a comfortable sleeping position is one of the biggest challenges during pregnancy especially in the second and third trimester when your belly grows big.
The best sleeping position is on your side. As the baby grows bigger, try to sleep more on the left side. This increases nutrient and blood delivery to the baby. But feel free to shift to your right side if it feels more comfortable.
Do not sleep on your back or stomach. Sleeping on your back can cause back pain, hemorrhoids, heart burn and reduced blood flow to your baby. Sleeping on your stomach will become practically impossible as you progress along.
2. Buy a maternity pillow
Most women find that sleeping on their side is not enough to sleep comfortably. You'll most likely need a maternity pillow to provide additional support.
You can get a pillow for specific sections such as your belly, back or legs but I recommend a full size or upper body pillow. If possible, get one of those detachable pregnancy pillows that can be used as a full pillow or separated into 2 or 3 pieces.
Getting support under your bulging belly is especially important. It will reduce discomfort, eliminate the need to keep shifting at night and prevent back pain.
At the same time, also make sure your mattress is comfortable and supportive. If you decide to shop for a new mattress that is ideal for pregnancy and after outpatient alcohol rehab nj, see our best online mattress reviews.
3. Workout in the morning
Exercise is a universal ‘sleeping pill’ even for pregnant women. When you exercise in the morning, you’ll be more relaxed in the evening. You will find it easier to fall asleep quickly and you’ll sleep deeper.
Some great workouts during pregnancy include gentle yoga, planks and swimming. Avoid contact sports, rough outdoor activities and any weight exercise that requires balancing a weight above your head.
Be careful not to exercise too close to bedtime as it could mess with your sleep.
4. Reduce fluid intake in the evening
One classic effect of pregnancy is frequent peeing. This starts as early as the first trimester and could get worse by the time you are getting close to the due date.
Try to cut down on the amount of liquids you take in the evening after 6pm. If you’ll drink anything let it be plain water. It will reduce the number of times you have to disrupt your sleep to use the bathroom.
5. Eat a lighter dinner and stay upright afterwards
Heartburn can be the devil during pregnancy. They like to hit when you are about to sleep or in the middle of the night.
If the heartburn are severe, ask your doctor whether there is any medication you can take.
Eat lighter dinners. Then after dinner, do not lie down on the sofa or go to bed immediately. This will make the heartburn worse. Instead, stay upright for around 4 hours to let the dinner digest and keep the digestive acids in the stomach.
It’s also a good idea to avoid spicy, acidic and fried foods as they can cause or aggravate heartburn.
6. Try relaxation techniques
When pregnant, relaxation is key to sleeping well. Try several techniques until you find the one that works best for you. Do some relaxing yoga during the day, take a warm bath before bed and do some bedtime meditation.
Make sure the bedroom is cool, your mattress is comfortable and your sleeping environment is quiet and sufficiently dark. Do not use your phone or tablet in bed.
7. Talk to your doctor
Finally, if you are experiencing serious sleep problems like insomnia and sleep apnea, see your doctor immediately. You may be referred to a sleep specialist for diagnosis and treatment.
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