When you have a baby on board you may find yourself struggling to get adequate sleep and rest. Month after month your bump grows causing you to experience many changes which rob you of your otherwise regular beauty sleep.
Before showing you what you can do to reduce the difficulties you may face trying to sleep, let us first see why you get these problems to begin with.
5 Reasons Why You Have Trouble Sleeping While Pregnant
- Frequent urination.
As your little one grows, the uterus exerts pressure on your bladder, therefore, reducing its capacity. This is the reason why you have the constant need to go to the bathroom. The main culprit responsible for multiple late- night loo visits you make is the drinking of large amounts of fluids a few hours before you go to bed.
If you reduce the intake of fluids a few hours before you go to sleep, you will notice a significant reduction of the number of times you wake up to pee at night.
Queasiness is yet another reason why sleep plays hard to get during pregnancy. Sleeping on an empty stomach makes the problem worse; this super uncomfortable feeling commonly strikes when you have not eaten a thing. To prevent this you might need to eat a light snack rich in carbohydrates before bedtime. Also, you could have some snacks on your bedside table so you can grab a quick bite during the night or in the morning when you wake up.
When you do not keep an eye on your servings when you have meals, you are eventually bound to experience indigestion and heartburn. To prevent your stomach from distending, the following measures may be of help.
- Eat small servings frequently rather than large servings per meal.
- Eat three to four hours before you go to bed.
- After meals, sit up.
- Avoid foods that irritate your gut such as citrus spices and fries.
If you still experience this problem even after taking the above measures, an anti-acid tablet will do the trick for you.
- Cramping legs.
During pregnancy, your deep sleep will frequently be interrupted by an annoying leg cramp. If this happens to you, you could:
- Get out of bed and walk around for some minutes.
- Place a hot water bottle on the part of your leg that is cramping.
- Gently massage the aching part of your leg.
Insomnia is very common among pregnant women. As the due date draws near, in the natural you will feel excited and anxious about having a baby. To ensure that the unknowns involved with birth and delivery don’t make you toss and turn in bed all night you should do the following:
- Be well informed by reading widely. Arm yourself with the necessary information as this significantly eases your anxiety.
- Share your worries with your partner; a problem shared is a problem half- solved.
- Exercise during the day; it could help you sleep soundly at night.
- Take a warm bath or shower before bedtime.
That wraps up the five main reasons as to why pregnant women experience problems during the night. Now let’s move on to the solutions. Remember, a comfortable pregnancy pillow can also go a long way in helping you sleep so be sure to you have one before moving onto the 4 steps.
4 Steps To Help You Sleep At Night
- Taking deep breaths.
This technique aimed at relieving tension is quite simple. All you need to do is lie down on your bed while your legs are stretched, take deep breaths through your nose; your mouth should be closed, hold in the air for three to four seconds and then breathe out through your nose.
There are multiple benefits expectant women reap from taking deep breaths rhythmically; it helps ease muscle tension, helps you fall asleep fast, lowers heart rate and helps lift your mood.
Carrying a baby to term is no easy task. The many changes taking place in your body puts some tension on your muscles making you feel tired most of the time if not all the time. A massage, in this case, will do your body some good.
You should therefore visit a professional masseuse who has at least some experience working with expectant women. During your massage, ensure that your comfort and your baby’s safety are given priority by the use of the necessary tables and pillows.
Alternatively, your partner could give you a foot rub or neck and shoulder massage; it is a perfect way to wind down before you go to bed.
- Yoga and stretching classes.
This technique is near and dear to many pregnant women as it not only tones your curves and improves flexibility but also helps you to relax during pregnancy. Visit your favorite gym, YMCA or health club and enroll in these classes.
Alternatively, you can do these stretching exercises at home during the day or right before you go to bed. Gently stretch your back, neck, shoulders or whichever part of your body you feel needs some little stretching. This aids in falling asleep faster.
- Regular exercise.
When you are having trouble sleeping, it is recommended that you exercise regularly. When you exercise your body temperature increases significantly and drops after exercise; this post workout drop in temperature triggers sleep.
Regular exercise also aids in sleeping by decreasing arousal, depression, and anxiety. All in all, do your best to relax and ease yourself of stress by practicing regular meditation. You will then see that you will start sleeping much easier than ever before.