Tips for getting a good nights sleep during pregnancy
Getting enough sleep while pregnant can be a herculean task considering the many changes to your body during pregnancy, from nausea, the frequent need to pee, to the very conspicuous growing bump, it becomes more and more difficult to have a sound nights rest even months before the baby's arrival.
Sufficient sleep is a key piece of a healthy life, and can profit your heart, weight, brain, and the sky is the limit from there. As a matter of fact, research from the John Hopkins Sleep Disorder Center found that women who don’t get enough sleep during pregnancy may have higher risks of developing pregnancy complications including:
a) Having a longer labour and a higher rate of having a cesarean section, particularly among women who get fewer than six hours of sleep over the course of 24 hours
b) Preeclampsia, or high blood pressure
c) Gestational diabetes
Indulge in these tips to improve your sleep time when you're pregnant
1. Avoid looking at bright screens before bed
Your chats will surly survive the night. Blue lights (light from phone screen) are known to greatly suppress the secretion of Melatonin (the hormone that helps your body know when it's time to sleep and wake) thus affecting your sleep time.
2. Regular workout
Exercising during pregnancy has a lot of benefits including a lowered risk of gestational diabetes, an improved ability to cope with labour and of course, it helps you to sleep better. However, it's important to seek advice from your doctor before you begin any exercise routine. Read more about the benefits of antenatal exercising here
3. Clear your head before hitting the sack
Expectant mums can easily become overwhelmed with thoughts, most of which may be around life after the arrival of the new born and even on issues as trivial as planning the next days activities. These thoughts unfortunately find a way of coming when it's time to sleep. Fortunately though, an easy way to free yourself from this kind of stress is by putting your plans into writing. This gives you a step by step execution guide so you don't spend your sleep time thinking about how to get these things done.
4. Sleep on your left side
Your regular sleeping positions may no longer work for you during pregnancy as a results of a number reasons ranging from back pain, the increased size of your bump, heartburn, etc. Doctors usually prescribe that expecting moms sleep on their left side after 20 weeks of pregnancy. This aids the circulation of blood and supplements to the fetus, uterus, and kidneys.
5. Keep a regular sleep schedule
Our biological clocks are unique to each one of us so there isn't a universal sleep schedule for everyone. Maintain a sleep schedule that works for you as an irregular sleep time can lead to greater grogginess that can last throughout the day.