Many expectant mothers experience sleeping disturbances. These disturbances are caused by various issues ranging from Stress, physical discomfort and hormonal imbalances. As the pregnancy progresses, finding adequate sleep becomes a nightmare to them. The following are ways through which a pregnant mother can do to improve her sleeping pattern.
- Invest In Pregnancy Body Pillow
These pillows are of different shapes and sizes. They consist of the bean-shaped, wedge-shaped and U-shaped pregnancy body pillow. Although each one of them serves a specific purpose, they are very handy as they make expectant mothers sleep well due to the comfort they provide.
They provide support in parts like the baby bump, the neck, shoulders, and legs. Its design enables expectant mothers to have the half-fetal sleeping position which is best for those suffering from neck and back pains.
- Monitor Your Diet
Pregnant mothers feel the urge of having something to eat or drink every other time. It’s not bad, but it should be regulated especially in the evening. You should cut down on foods and drinks containing caffeine. These may include chocolate, coffee, soda, etc. Caffeine affects sleep as it makes one alert for longer hours.
You should also watch on how you take fluids. You should take more fluids during the day and reduce the amount at dusk. This will reduce the bathroom breaks when you are sleeping.
Spicy and acidic foods should be avoided especially some minutes before bedtime as they will cause heartburns, discomfort and eventually the lack of sleep.
- Take A Massage
Massage entails the action of pressing, manipulating or rubbing the muscles using your hands, feet or elbow. Massage is significant in that it will help your muscles to relax and also make your mind to calm. By doing so, you will have normal sleeping patterns.
- Regular Exercise
Exercise is important for you if you’re expectant since it promotes mental and physical health. Regular exercise during pregnancy is important for you and the baby you’re expecting. Having exercise on a regular basis will decrease the discomforts like fatigues and back pains making you sleep well.
- Regulate Your Bedroom Temperature
Body temperatures tend to increase during pregnancy. This experience makes you feel hot most of the time. You can’t sleep in that kind of environment! It dictates that you put on that fan to make the room cool and therefore conducive enough for sleeping.
- Sleep On Your Side
Studies carried out by the American Pregnancy Association have revealed that when sleeping on your side, especially the left side, there will be an increase in nutrient and blood flow between the mother and the fetus and vice versa. This sleeping style also reduces the pressure exerted on your uterus, and you will breathe well and sleep while relaxed. If you’re unable to maintain that sleeping position, you’re advised to use the pregnancy body pillow to maintain the position as well as increasing comfort.
- Keep Off Detractors
A bedroom should be a place to sleep. No other business! It’s therefore not advisable to entertain external stimulation from gadgets like phones, TV, stereo, light among others. You had the whole day to use the gadgets! So it’s for your good to spare them at least for the sake of sleeping.
- Take Regular Daytime Nap
If you’re having serious problems of getting asleep at night, why don’t you take a nap during daytime? What you need to do is to find a quiet and comfortable place and relax even for half an hour. You can even use your pregnancy body pillow to make the experience enjoyable. This will reduce fatigue and stress that may be denying you sleep at night.
- Take A Visit To The Doctor
If you are having persistent insomnia emanating from pregnancy and you have tried all the avenues for resolving the matter, and it has not worked for you, please don’t sit back and assume. It may be a medical issue making you go through that horrific experience. It’s, therefore, advisable that you seek medical assistance.
An expectant mother faces horrific experiences on her body. These experiences may range from emotional and physical discomforts. The most remarkable challenge they face is the lack of adequate sleep. This problem can result from various issues, but the most notable reasons are fatigue, neck and back pains.
In most cases, they feel pain because they don’t assume the best position while sleeping. The best remedy for controlling this discomfort among pregnant women is to use a pregnancy body pillow while sleeping. These pillows will enable them to sleep soundly.
About The Author
Crystal is a mother of three wonderful children and founder of MakeYourBabyLaugh. She started to write the blog to help mothers and fathers who are struggling to raise their children. She loved to travel. Her dream is to travel around the world with her family.