Sleeping well during pregnancy, especially in the later stages of pregnancy can be difficult. Here are some tips that can help in getting a better nights sleep before your new baby is born.
1. Pillows, pillows and more pillows
Gather as many pillows as you can to get comfortable. Between your legs, under your belly and behind your back can help alleviate pressure and any aches that may be disrupting your sleep. Using an extra pillow to elevate your upper body can also help.
Moderate and low impact exercise for 30 minutes at day can assist with sleep patterns. Some great exercises to try are walking, swimming, yoga and pilates.
3. Cool Fresh Air
Allowing cool fresh air into your bedroom can also help. Just grab an extra blanket if you need to keep your body warmer.
4. Eat Healthy Nutritious Foods
Focus on healthy eating throughout the day. Eliminate fried, acidic and spicy foods from your diet if they are causing heartburn or tummy upsets during the night.
5. Cut Down On Caffeine
Cut down on drinks and food that contain caffeine such as coffee, tea, soda and chocolate. Limit your intake of these items to the morning only and avoid them entirely in the afternoon and evening.
6. Snack Before Bedtime
Try having a snack before bed if you are suffering from nausea. Bland snacks such as crackers are great.
7. Reduce Worry
Are you lying awake worrying about things or thinking of things that need be done? Keep pen and paper or a journal beside your bed and write down those things you are thinking of so that you can put them out of your mind until morning.
8. Limit your fluid intake in the evening
You won’t eliminate all visits to the toilet of a night time but reducing what you drink in the evening will help and won’t have you going to the toilet every hour.
Just make sure you are still consuming enough water during the day.
9. Maintain a Nightly Routine
Have a regular bedtime and don’t stay up too late. Incorporate calming activities before bed such as reading, listening to gentle music, warm bath or a massage if your partner is willing to help out. Avoid stimulation right before bed such as television, computer and mobile devices.
10. Avoid Naps During the Day
Short naps during the day may help but limit them to an hour and avoid napping late in the day.