Some of the pregnancy symptoms caused by hormonal changes and other factors can cause some disturbance of sleep or a reduction in the quality of sleep. However, even though some of the causes of pregnancy sleep disorders are beyond your control, there are certain sleep tips that you should apply to sleep better during pregnancy. Below are some of the tips for a good sleep during pregnancy that you should apply.
Support your back and tummy with an additional pillow
You can improve the quality of your sleep by placing a pillow between your legs. Not only will this make sleeping next to you easier, but it will also support your lower back. If you suffer from indigestion, also known as acid reflux, you should try lifting your torso with a wedge pillow. By sleeping with a wedge pillow, which lifts your torso, you will bring the gravitational force against the movement of acid from your stomach into your esophagus.
Follow the proper diet
There are some foods that induce deep sleep. You should meet with a dietitian to recommend these foods. Your diet plan should include carbohydrate-rich foods like crackers and bread. You should also eat foods that provide protein. They will do you a lot of good and help you sleep soundly. This is because protein foods prevent hot flashes, nightmares, and headaches and help keep your blood sugar levels balanced.
Drink a lot of water
You should drink enough fluids to avoid dehydration. However, it is recommended to drink more water during the morning time. Don’t drink a lot of water at night. As you know, pregnancy is associated with frequent urination that leads to more bathroom breaks at night. This implies that you have frequent sleep interruptions that are not good for deep sleep. Therefore, if you drink more water during the night, it will make you urinate more often during the night.
Stop smoking and drinking alcohol
The nicotine in cigarettes and alcoholic beverages is not good for your baby. But they can also cause sleep problems. Although alcohol can induce sleep quickly, it is a diuretic and will therefore interrupt your sleep. Nicotine will keep you awake because it is a stimulant. You should also avoid or reduce your consumption of any other diuretic drink or beverage that contains caffeine.
Don’t overeat
Avoid eating too much or consuming spicy or acidic foods for dinner. Ideally, eat small portions frequently. You should also eat at least an hour before bedtime.
Do exercise
Regular exercise will do you good and help you get a sound sleep.
Have a good sleeping environment
Your mattress and bed should be good and comfortable. Make sure that you dress your bed correctly and that the temperature in your room is normal so that you can sleep comfortably.
Have a good bedtime
Practice sleeping and waking up at a certain time.
