Sleep disturbance is common for many women during pregnancy. You are not alone with this problem! Fluctuating hormones, baby kicking, bathroom runs, nausea, indigestion and heartburn, anxiety and possible leg cramps are just a few of the symptoms you have to deal with. The good news is that most of these physical symptoms are not insurmountable. The following list are a few ways that you can relieve some of these symptoms.
Staying hydrated is very important but you should drink most of your fluids in the morning and early afternoon. Drinking less in the evening will reduce your bathroom runs.
Eating your last meal of the day at least 3-4 hours before bedtime and eating less of food that are spicy or high in acid or will significantly cut down on indigestion and heartburn. In addition, if heartburn is a problem, try sitting up for 1-2 hours after eating instead of laying down.
Exercising is wonderful for many reasons during pregnancy and you should try to make it happen 4-5 days a week as long as you have clearance from your doctor. However, if you exercise too late in the day it can keep you awake at night so try to get it in earlier during the day.
If you are able to get a nap in during the day that is great but try not to nap too late in the day. Keep your naps short, no more than 30 minutes. You should wake up feeling refreshed, not groggy.
Cutting out caffeine and alcohol completely is a great way to get rid of insomnia. Eating a healthy diet full of fruits, vegetables, nuts and grains will help you feel overall healthier.
Keep your room as dark and quiet as possible. Cover any electronics in your room that has a bright light.
Sleep on your side, not your back. Sleeping on your left side is preferable. Why? The American Pregnancy Association states that sleeping on your left side can help increase the amount of blood and nutrients that flow to your baby.
If you have stress in your life that keeps you awake at night find someone you can trust to talk to about them. Prayer, meditation, massage are all great relaxation techniques that can help you turn off the problems and get your zzzzz's.
Support your body with pillows under your knee, between your knees and under your belly to relieve pressure spots you may have. Pregnancy pillows and body pillows are also available for this.
Get into a bedtime routine: take a bath or shower, listen to relaxing music, cuddle with the one you love, and reading a nonstimulating book are all ways to unwind and get ready for a good night's sleep.