Pregnant? Ten tips for a Great Night’s Sleep
It’s miserable not getting enough sleep when you are pregnant. It is hard to console yourself that your sleeping problems in pregnancy are good practice for the arrival of your new baby. Your body needs rest and relaxation to stay fit and healthy. Here are Ten Tips for a good night’s sleep:
1. Exercise
Exercise is a proven fix for insomnia. Exercise causes the body to release melatonin which is the natural sleep drug within our body. Exercising your body allows you to sleep better at night as your body and your mind will be tired. It also helps you get fit and in good shape for birth.
2. Sexercise!
Lovemaking is the perfect exercise and an orgasm before bedtime will send you on your way to sleep. Women are often worried about how safe it is to have sex during pregnancy, as they fear harming their unborn babies. The good news is that unless you’ve been advised to abstain for medical reason is perfectly healthy and safe. With that said, whether you’ll feel like it or not can depend on where you are in your pregnancy. The first trimester (weeks 0-12) you may be feeling nauseous or exhausted and the third (weeks 29-40) you may be feeling uncomfortably large. But your libido is likely to soar during the second trimester (weeks 13-28).
3. Positive Mental Attitude
Your mind and body have a lot going on during pregnancy. There is a lot to figure out, plan for, prepare, and do during those 9 months. The key to good sleep is to let all these things go at night when you go to bed. A simple method is to take the time to get everything you are thinking about out of your head and down on paper. Another helpful method is to create a pattern or schedule that you stick to when going to bed at night. This routine programs you to go to sleep at the same time each night. Make it a habit.
4. Relax
A warm bath, a good movie to watch or some light reading can help you to wind down. Ask your partner to rub your feet or back gently to help you. Put on that relaxing music or even take the time out for a Speed Sleep or power nap at mid day.
5. Cool Down
Make sure the air in your bedroom is ventilated at night. Use the simple breeze from the air conditioning or a fan. Stuffy, airless environments are difficult to sleep in and may keep you awake.
6. Relieve Your Bladder Before Bed
Be sure you don’t have a full bladder before you go to sleep at night or before a nap.
If you do need to go during the night, just get up right away and go – don’t lie there and think about it.
7. Let Every One Know Your Bedtime
Now is the time to take control of your own sleep. Others can interrupt your schedule to the point where you have no sleep schedule at all. Set a time- let others know and stick to it.
8. A Light Snack Before Bed
You may need a light snack before going to bed, especially if you often wake feeling hungry. Don’t worry about your weight – this is a snack not a meal. It can be comforting for both you and the baby.
9. Chamomile Tea
It is recommended that a warm cup of chamomile as a great way to relax before bed. It is a nice non-caffeinated herbal tea.
10. Indulge in Comfort
Make sure that your bed is comfortable. There are great body pillows available to support you. Now that you’re pregnant and your body shape has changed, you may find you need a firmer or softer mattress and more or less pillows. Also indulge in a pregnancy massage at some frequency.
Tags: good sleep, pregnant, sleep better, sleeping problems