Get a comfortable night's slumber with a few simple tips.
It is one of the most amazing experiences of your life, but it certainly comes with its fair share of troubles. Those early months of pregnancy seemed easy in comparison now, as you lie there tossing and turning with a sore back, a baby on your bladder and a stomach that seems to pull you in the wrong direction no matter what you try. Fortunately, there is relief. With a few simple tips and tricks, you will find yourself enjoying a comfortable night's sleep in no time at all.
Position
While your tummy may present what seems like an insurmountable sleeping challenge, there are positions that will help relieve the pressure your body is feeling. Once you reach your third trimester, avoid sleeping on your back. This position puts pressure on blood vessels and arteries. Try sleeping on your left side for optimal blood flow for both you and your unborn baby. This position also helps keep the pressure off your kidneys. Sleep with your head elevated on a pillow if you suffer from heartburn.
Sleep Aids
Sometimes the weight of your stomach makes even the best left-lying position uncomfortable. In this case, you can help to support the weight of your belly with a pillow. Place another pillow in between or underneath your knees for better support along your body. Specially designed pregnancy body pillows are available for perfect placement and comfort.
Bedtime Routine
Establish a bedtime routine to help signal your body that sleep time is approaching. Keep the routine calm to help prepare your body. Ideas include a sipping a soothing cup of decaffeinated tea, hot milk or cider; taking a warm shower or bath with a nature CD playing in the background; or enjoying a gentle, relaxing massage.
Daytime Considerations
While drinking the proper amount of water has never been more important, it is vital that you consume the majority of your liquids during the daytime hours. Try to cut off fluids at least an hour before bedtime. This will decrease the number of sleep-interrupting bathroom trips. Exercise is also important throughout pregnancy, but right before bed is not the time to start your aerobics routine. Instead, exercise moderately throughout the morning or afternoon and save the evening for indulging in a relaxing bath with a good book or some quiet time with family. Reduce stress and anxiety that result in tossing and turning. If stress reduction seems impossible, talk to a good friend or professional to help ease your worries.
Food and Drink
The foods and drinks you consume during the day can affect your sleep at night. Start by eliminating all caffeine products from your diet, particularly in the hours before bedtime. Caffeine is a stimulant, so it's not going to help you relax. If you're suffering from nausea, snack on crackers and other bland foods to keep your stomach from emptying completely. Maintain a healthy diet for a better night's sleep. A diet lacking nutrients is not only unhealthy, it can contribute to those late night cravings that fill your stomach, bring about restlessness and make it difficult to sleep. Avoiding foods altogether one to two hours before bed (as long as nausea is not a problem) will also help to keep heartburn away at bedtime.
