Get Good Sleep During Pregnancy

Monday, October 7, 2013, 18:49 [IST]

When you get pregnant, you often suffer from sleeplessness. It is often due to excitement and the gradual body changes which makes sleep really uncomfortable. From back and leg pain to unwanted leg swelling, there are many reasons behind lack of sleep during pregnancy.

There are many causes of sleep disturbances during pregnancy. Leg cramps, back pain, consciousness about sleeping positions, heartburn, nausea and discomfort are some of the major causes of bad sleep during pregnancy.

Moreover, anxiety and discomfort can bring more sleep disturbances. So, when you are pregnant, you need to make sure that you get ample sleep.

Sleep hygiene plays a crucial role in inducing sleep. If the room has bright lights or if you work on laptop or watch TV before sleeping, then it takes a toll on your sleep. So, maintaining sleep hygiene is very important. Many pregnant women also prefer reading books during their pregnancy. For them, reading induces sleep. However, reading at night pays stress to the tired eyes which can lead to sleeplessness.

Lack of sleep can lead to lot of health problems for both you and your growing baby. So, here are few ways to enjoy good sleep during pregnancy.

Tips To Enjoy Good Sleep During Pregnancy:

Avoid Nicotine

Nicotine is very harmful during pregnancy. If you smoke, it is directly going to affect your baby's health. Moreover, nicotine leads to restlessness and also reduces sleep.

No Caffeine

Caffeine takes away sleep for at least 6-7 hours. Moreover, it leads to water retention. To get good sleep during pregnancy, say no to caffeine.

Do Not Drink Alcohol

If you think that drinking alcohol induces sleep, then you are wrong. Alcohol on the other side disrupts sleep and makes you feel wakeful in the later half of the night.

Sleep Hygiene

Not maintaining proper sleep hygiene also disrupts sleep. During pregnancy, if you want to grab a good night sleep, make sure your room is dark and you feel at peace.

Drink Less Water From Afternoon

Drink lots of fluids throughout the day, but from afternoon reduce the intake of water. This will bring down your toilet visits in the night and help you grab some good sleep during pregnancy.

Yoga

Yoga relaxes the tired body and mind and refreshes the mood. Practicing yoga will induce good sleep during pregnancy. Consult your gynec before picking up asanas.

Avoid Heavy Meals

A heavy dinner can disrupt your sleep. Moreover, it becomes difficult to digest the food. So, have a light dinner at least 3 hours before going to bed.

Take Naps

Taking naps during the days will give some rest to your body. A 30-60 minutes nap will fight fatigue and also make you feel good.

Do Not Work Late Nights

Your body needs rest so do not work late in the night. This is one of the essential health tips to get good sleep during pregnancy and avoid health problems.

Sleep On Your Left

During pregnancy, you need to look after your sleeping positions. Sleeping on the left side allows blood and nutrients to flow to your baby and uterus. Moreover, you should get used to this sleeping position to get proper sleep when the baby bump is out.