Although the pregnancy period is an exciting time for many women, the anxieties, physical discomfort, and stress associated with it mostly interfere with their sleep. The more the pregnancy progresses, the more you will find it hard to slumber. Sleep is essential for not only the mum but also the unborn baby. However, all is not lost, follow the tips below to improve your sleep while contending with the challenges that come with pregnancy.
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1) Avoid too much fluid before bed
It is vital to drink sufficient water during pregnancy. Take plenty of water during the day to minimize the frequency of urination at night. Through this, you will not have to interfere with your sleep to go and relieve yourself.
2) Exercise a lot
Keep moving! Regular exercise improves your blood circulation, thus reducing leg cramps during sleep. However, do not exercise in the evening or when you are almost going to bed. After an exercise, the body releases adrenaline that keeps the body awake. The best time for exercising is the early morning.
3) Avoid stress and anxiety
As mentioned earlier, stress and anxiety are every days during pregnancy. Sitting down to your problems will not help, talk to your closest friend or counselor. Furthermore, worries do not solve problems; in fact, they are dangerous for your health and the baby. Avoid things or places that are likely to cause you stress.
4) Follow a routine
Establish a suitable, comforting, and consistent sleeping routine. Find a soothing and relaxing practice like reading a religious book, taking a cup of milk, a warm shower just before sleep. This practice eases the tension in your body, and you drift off to sleep without difficulty.
5) Find the best sleeping position
Getting the best sleeping position, especially during the third trimester, is essential. While sleeping, lean on your left side to flow to the uterus with ease. Also, avoid lying on your back for long. In the case of heartburn, keep your head elevated to the pillow. Also, avoid spicy or acidic food.
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6) Nap frequently during the day
When tired and feeling sleepy during the day, nap for at least 30 minutes to reduce fatigue. Find special people to support your body, one under the knee and another under the belly.
7) Watch your diet
Avoid alcohol and caffeine during your pregnancy period. To avoid nausea, eat bland snacks frequently throughout the day. Ensure that your diet is balanced; your baby needs the necessary nutrients for growth. An empty stomach during sleep can cause nightmares.
Conclusion
Sleep has a direct link with the health of the mother and the unborn baby. When the mother is unhealthy, the baby will be affected. It takes energy to grow a baby. Study shows that lack of enough sleep is likely to cause problems such as preterm delivery and postpartum depression. If the lack of sleep persists, you must see a doctor. Pregnant women need to sleep now more than ever.
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