Facing pregnancy insomnia? Fret not, you’re not alone. Sleep disturbances are common during pregnancy, owing to the excessive stress and anxiety. As you near the big day, you’re going to be looking for tips on how to sleep during pregnancy with increasing urgency.
What Causes Insomnia During Pregnancy
Around 78% of pregnant women suffer from insomnia during pregnancy. Here are some of the common reasons for the same.
• Hormonal changes
• Stress and anxiety
• Heartburn and breast tenderness
• Back pain
• Discomfort because of increased size of your tummy
• Frequent urination
• Vivid dreams and shortness of breath
• Leg cramps and nausea
Things To Do To Help You Sleep
Wondering how to sleep during pregnancy? Here are 10 remedies to help you enjoy a good night’s sleep during pregnancy.
1. Decrease The Temperature
During pregnancy, your body generates more heat and, therefore, you may feel hot all the time. A stuffy and warm room does not help. Set your room temperature a few degrees lower than the room temperature to stay comfortable.
Read the problem thyroid imbalance causes during pregnancyÂ
2. Stay Hydrated
Drink a lot of water throughout the day. However, consume less fluids in the evening, especially after 7 p.m. This will prevent frequent urination during the night.
Diet to be taken during pregnancy
3. Indulge In Regular Exercise
Practice yoga or light pregnancy exercises in the morning. Chart out a daily workout regime and stay active during the day for a sound sleep at night. Even a simple 20-minute walk can help you sleep like a baby.
Learn about Yoga poses that can be done during pregnancy
4. Avoid Those Naps
Does daytime find you feeling sleepy during pregnancy? Try not to give in to the temptation. Frequent naps during the day take away the pressure to sleep at night.
Precautions to be taken during pregnancy
5. Stay Engaged
Instead of lying in bed and staring at the ceiling, indulge in activities like reading or watching movies. Distract yourself until you feel exhausted enough to fall asleep.
6. Practice Relaxation Techniques
Take a warm shower, stretch, get a massage, and practice yoga and deep breathing. These help relieve stress and anxiety while helping you to sleep peacefully.
Learn
7. Ensure Optimum Comfort
For added comfort and optimum support, use more pillows for your back and tummy. Keep a pillow between your legs to ease your back.
8. Create A Bedtime Routine
Chart out a daily bedtime routine that focuses on night-time sleep. Stick to your routine even if you are tempted to take a nap during the day.
9. Cut Down On Emotional Stress
Physical and emotional stress may hamper your sleep. Practice stress-free activities such as gardening, reading, and meditation.
10. Sleep On Your Left Side
While sleeping during pregnancy, it is advisable to lie on your left side. This is because it reduces the pressure on your uterus and helps you breathe better. Moreover, sleeping on your side relieves backaches. Get more tips on best positions to sleep during pregnancy.
Consuming certain foods during pregnancy obstructs your peaceful slumber.
Here is a list of foods best avoided.
• High-fat foods like fries and burgers
• Caffeinated beverages
• Excessive intake of spicy foods
• Dark chocolate
• Avoid consuming protein-rich foods just before bed time
• Reduce sugar intake before bedtime
• Don’t consume oats before bedtime
Keep the aforementioned points in mind and read through expert tips by Pampers India to get all your pregnancy and post pregnancy queries resolved. Good night!
Oh my gosh! That was the worst! I keep going to the bathroom every like 10 minutes. I really went crazy when I was pregnant because of lack of sleep.
True Julie! the information we have now were hard to find a couple of years earlier.
I wish I had this when I was an expectant mom. I had a major problem sleeping, finding that sweet spot to get comfy…Great resource for momas to be! 🙂
that sounds great!
Yeah! sleepless nights
The third trimester is a tricky one ofcourse, its like living twice everyday
Thanks Pranita
Back pain was something I managed to ward off with simple yoga exercises, the fluidity -oops!
Thanks Kavita!
Thanks Ayesha
I myself had this hot hot feeling inside always. It was like I needed to be totally on fluids the whole day
Ha ha true Manveen
Yes Richa! I remember being on all over google when I wanted to check on even a simple trouble
True, we had very less of these resources, these days everything is a click away
Thanks Ranjani!
Thanks Nayantara! yeah phone is the culprit most of the time
These are great tips. And keep away the phone was another one for me.
Excellent article for moms to be!! Wish I had this !
I wish I had read these when i was expecting. Late night kicks and hunger pangs kept me up most of the time.
i so need this ealier i always had great sound sleep but after my little one i am sleep deprived even if i get time i am most of the time thinkign about one thing or the other.
AllThatsMom
Now I know! Wish this was around earlier, I would’ve used it to defend myself!
God bless you for penning down the ‘reduce temperature’. When I was preggers with twins I was soo soo hot and no one believed me. May e I an make them read this now 😀
Very informative for pregnant women
That’s a really informative post and I am sure many new moms or soon to be moms will be benefited from this. Thank you for sharing this. @momtasticworld.
Yes I remember the disturbed times during my pregnancy due to back pain and excessive urination. This post is well summarised
Lovely post!! Yes I have tried all these options during my pregg 😊
i had a hard time sleeping in the last month wish I read it before…
Ah it took me back to my pregnancy days! Gosh I can’t forget those sleepless nights
I wasn’t the opposite and could sleep all the time when I was pregnant. Great tips though!
ha ha, true, even I wish I had done this much research back then
i wish i had these handy when i was expecting!