How to Sleep Well During Pregnancy

Pregnancy can make you feel restless at night. You may find it difficult to fall asleep. High levels of the hormone progesterone during the first trimester can be the primary reason for insomnia among pregnant women. The other factors include:

• Frequent urination

• Nausea

• Vomiting

• Breast soreness

• Abdominal discomfort

• Back pain

• Leg pain and cramps

• Acidity and heartburn

• Bloating

• Restless leg syndrome (RLS)

• Hot flashes

• Anxiety

• Dreams

Lack of sleep increases your risk of developing preeclampsia and gestational diabetes. However, it is not advisable to take sedatives during pregnancy to fall asleep. A proper sleep routine and certain lifestyle changes will help you sleep better during pregnancy. Try these tips for better sleep.

• Develop a sleep routine by going to bed at a fixed time.

• Avoid screen time 30 minutes before sleep time.

• Keep the bedroom dark and noise-free.

• Do not use your bed for anything else but sleeping.

• Limit the intake of caffeine and sugar throughout the day. Avoid them, especially before bedtime.

• Limit drinking fluid before going to bed.

• Exercise daily for a minimum of 30 minutes.

• Try prenatal yoga to fall asleep better.

• Relaxation techniques like meditation and pranayama can help you sleep better.

• Drink plenty of water all through the day but don’t drink it a couple of hours before bedtime.

• Avoid using your mobile phone or other mobile devices in the bed.

• Avoid watching television right before bed. Blue light from your TV and other devices can cause sleeplessness.

• Eat an early and light dinner. Having a heavy meal for dinner late in the night can cause heartburn, acidity, and bloating.

• Avoid eating chocolates and spicy foods.

• Drink a glass of warm milk before bed.

• Sleep on your side and tuck a pillow between your knees to support your pregnant belly.

• Take a warm bath before going to bed.

• Stretch your legs before bed to avoid RLS.

• Ask your partner to give you a massage before bed.

Insomnia during pregnancy is common. Certain simple lifestyle changes can alleviate insomnia. If you are unable to sleep at night, try taking short naps throughout the day. However, do not sleep too much during the day as that will keep you awake at night.