When pregnant, your body goes through a number of changes making you toss and turn in bed and making it difficult to sleep while pregnant. This difficulty in falling asleep could be for a number of reasons including:
- Growing size making it impossible to sleep on the stomach for those used to it.
- Increased frequency of heartburn
- Back pain, especially in the later part of the pregnancy
- Shortness of breath
- Leg cramps or restless leg syndrome
Also read: 7 Pregnancy Myths Related To the Lunar Eclipse
Best Sleep Tips To Get A Good Night’s Sleep While Pregnant:
#1. SOS (Sleep on side)
The best sleeping position is on the side, that too on the left side as the largest vein supplying blood to the heart is located on the right side. Lie on your left side with your knees slightly bent and a pillow between your legs.
#2. Ease heartburn
In case of heartburn lie propped up (not flat) on your back almost in a half-seated position, with some soft pillows supporting your back. Once the heartburn subsides, you could lie down on your side.
#3. Relieve back pain
In case you are experiencing back pain, sleep on your side with a pillow to support your abdomen.
Also read: Important Things To Remember While Fasting During Pregnancy
#4. Reduce shortness of breath
If you are in the late stages of pregnancy and experiencing shortness of breath, sleep on your side with a pillow to support and raise your chest. This position will help relieve shortness of breath.
#5. Dress for rest
Wear loose cotton nightwear, be it pajamas or a nightgown. These will keep you comfortable and can help avoid feeling excessively hot at night.
#6. Dine light
Eat a light and if possible an early dinner at night. Eating early will give you sufficient time to digest dinner and hence avoid heartburn. Avoid eating heavy, oily or spicy food as they can cause heartburn, especially at night.
#7. No Distractions
At least 15 minutes before you hit the sack, tune out all distractions including the TV and your mobile phone. Dim the lights, practice deep breathing and think positive thoughts just before you sleep while pregnant.
Also read: 10 facts about Pregnancy that will blow your mind
How not to sleep while pregnant?
#1. Do not sleep on your back
Avoid sleeping on your back through the course of your pregnancy. As your pregnancy progresses, your abdomen and uterus become heavier and lying on your back presses them down on the major vein that works to return blood from your lower body to your heart. Lying on your back can make you feel lightheaded and dizzy, and also interfere with the delivery of blood and nutrients to the placenta and your growing baby.
#2. Do not sleep on your stomach
This is rather obvious as after the fifth month of your pregnancy your uterus is simply too big to fall asleep this way. Even though sleeping this way does not hurt the baby because of the strong uterine wall, it could feel like sleeping on a huge ball and is not the most comfortable way to fall asleep.
As your pregnancy progresses, you will be able to figure out what works best for you including sleeping positions. Give your body some time to adjust to the new changes and use the above tips to get as much rest as possible.
Also read: 12 Tips for comfort sleep during Pregnancy
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