Sleeping during pregnancy is easier said than done! Some people think that if you have an adjustable bed and the right pregnancy pillow, you could fall asleep easily. I wish that really was the case. When pregnant, your hormones are disturbing your sleep, your nights are restless, you are tired throughout the day and your belly that grows makes it hard for you to settle well … So here are 9 tips for you to apply every month in order to sleep well while being pregnant.
Between 1 and 3 months of pregnancy: find the right rhythm of sleep!
During the first trimester of pregnancy, you are particularly tired because of your hormonal production and especially the relaxing effects of progesterone. And you’ll have to get used to it some time! During these first, second and third months of pregnancy, you are often prone to insomnia. Result: you always want to sleep, and your nights are generally not relaxing … Reassure yourself: this state of drowsiness usually passes at the end of the third month of pregnancy.
Get used to the naps you’ll have to take as a future mother – If you feel very tired during the day, give yourself a nap time after lunch and / or during the weekends. But be careful not to upset your sleep! Opt for small naps that last less than 1 hour, preferably before 4 pm.
Look at your bed differently – The gastric reflux and nausea of the first months also disturb sleep because they irritate your throat and make you cough. In addition, from the 3rd month, estrogen causes swelling of the mucous membranes, which clog your nose and cause snoring. To reduce the risk of sleep disturbance, place some pillows under your head and raise your mattress so that your elongated body is tilted about 30 degrees. You can also invest in an adjustable bed in order to find the best position for you.
Avoid the vicious circle of insomnia – You can not sleep? Alright. But do not stay in bed doing nothing, otherwise you will generate additional stress … and at the same time, you’ll just delay your sleep! If you have been awake for 10 minutes, get out of your bed and enjoy a moment of relaxation of about fifteen minutes: reading, meditation, etc. And go back to sleep!
Between 4 and 6 months of pregnancy: over tiredness, optimize your sleep!
By entering the second trimester of your pregnancy, your nights become more peaceful and you sleep like a baby again. For your rest to be of quality, pay particular attention to eating a balanced diet and avoid activities that stimulate your body. In summary: get ready for sweet nights.
Stop the caffeine – When pregnant, caffeine is allowed but only when consumed in moderation (about 1 cup and a half of coffee or three or even four cups of tea). Be aware, however, that these exciting substances are not immediately evacuated by the body. For better sleep, especially at 5 months or 6 months of pregnancy, just enjoy your morning coffee and do not consume caffeine after 13 hours. Even better, avoid it!
Turn off your screens! The computer screen is very bright, which stimulates your body and prevents you from getting into good sleep. An hour before going to bed, turn off the computer or television and prefer reading!
Adopt a bedtime ritual – To fight against fatigue during pregnancy, nothing beats a bedtime ritual. The goal is to help your mind and body relax. Especially if you live in a place that’s relatively hot, this could be done easily with the help of an air conditioner. In addition to doing all these, take the time to take a shower or a hot bath and put yourself in conditions to dive into the arms of Morpheus.
Between 7 and 9 months of pregnancy: get rid of fatigue by sleeping in the right position
At the end of the second semester, your sleep problems come back. You have trouble finding the right place to sleep because of your belly that takes up space. Towards the 6th month or the 7th month of pregnancy, your sleep becomes light, you are prone to insomnia and the movements of your baby in your belly can wake you up in the middle of the night.
Adopt the right position – At the end of the 2nd trimester of pregnancy, try to sleep more on your left side. Indeed, in this position, blood circulation is facilitated because your uterus releases the inner vena cava, located on the right. You can continue to adopt this position during the eighth and ninth month of pregnancy, placing one cushion under your stomach and another between your knees.
Do stretches to avoid cramps – Night cramps, especially at the calf, are the daily lot of the pregnant woman! To prevent them, do some stretching before going to bed and raise your bed slightly to promote your venous circulation. If the cramps are persistant, you can also go for a Scan to detect any pregnancy complications beforehand. Severe cramps could be an issue related to some underlying complexity.
Eat a light dinner! To sleep well, the body temperature must be relatively low. As the phenomenon of digestion increases the temperature of the body after dinner, it is best to wait at least 1 hour or 1 hour and a half before going to bed. In addition, a very heavy and greasy meal tends to accentuate this phenomenon. So make sure to eat light and eat a diet low in protein (meat, cheese …).