Improving your sleep in pregnancy
Now that we are well aware of what keeps you from getting rest at night, we are able to look at methods through which you can solve these problems and get a good night sleep. Here are a few things that you can try:
Having a routine
Wherever it is possible, you should get a goal of going to bed and getting up at roughly the same time every day. This will allow your body to have a consistent Circadian rhythm, so it is automatically ready for sleeping at nighttime.
It is prone to take a lot of trial and error, but getting a position of sleep, which is most comfortable for you in this period, is crucial for getting sufficient sleep. There are pillows available for pregnant women, which are going to provide comfort and support to you and are specific to your needs.
Creating the perfect environment for sleep
If you are irritated by noise or light, try getting an eye mask and earplugs so that you are able to have the silence and peace, your mind needs. Setting the thermostats to a temperature which is most comfortable for you to sleep in and making sure that your pillows and mattress are comfy enough will also assist you in getting a good night’s sleep.
Taking a warm bath
Warm baths are a great approach for soothing your muscles and relaxing your mind. However, make sure water is not too hot because then it will be having a bad impact on your body instead of good. Keep water below 38 C.
Avoid drinking too much water too close to bedtime
You do not want to go to bed thirsty, but having too much water before the time of bed is going to make you pee a lot. If you don’t want to get up to pee a lot in the night then start moderating water intake in the evening and at the time which is too close to your bedtime.
Getting exercise regularly
Exercise is a proven way through which you can use up your energy and make sure that you are ready for bed at the end of the day. However, the issue of exercise in pregnancy is quite complex.
How much should you exercise without hurting your baby or yourself? Which one is the best exercise for pregnant women? Our doctors at Mobidoctor are available to answer all your queries regarding such matters.
Avoid tossing and turning
If you are unable to sleep then get up and read in another room for a time until you start feeling drowsy. Lying awake and staring the ceilings is going make you more anxious.
Do not nap for too long
If you are feeling sleepy in the middle of the day, it is quite all right to take a short nap. However, try not to prolong them, as it is going to stop you from sleeping at night.