During pregnancy your hormones may be running wild, which can cause sleepiness and fatigue. Especially if you have another child to care for, or if you are still working, you might be suffering from a lack of sleep even more. Not just that, but all the stress from expecting a new member of the family may be placing additional pressure. We have come up with advice to help you.
Set A Relaxing Mood
A dark, quiet, relaxing environment is what you need to have a good night’s sleep. If flickering street lights keep you up at night, invest in some blackout curtains that will block out all outside light from waking you up, especially in the morning. Additionally, now that your pregnant, your body temperature is slightly higher, so set the thermostat to be lower than what you are used to. You will sleep more comfortably in a cooler room, wrapped up in cozy blankets and duvets. You can also include relaxing aromatherapy in your night routine. Certain essential oils can help you doze off quicker, like lavender, chamomile or bergamot.
Even though you may not feel like it, exercising is very important during pregnancy. Keeping lightly active will not only positively affect your and your baby’s health, but it will also make pregnancy a lot more bearable. Exercise helps blood circulation and bloating, so you will get less cramping at night and will feel much lighter on your feet. It also helps you to de-stress, so you will definitely be sleeping much more soundly. Just make sure that you do not exercise too close to bed time, since the extra adrenaline may make it hard to doze off.
Find The Best Sleeping Position
In the third trimester, it may prove difficult to find a comfortable sleeping position. Doctors recommend sleeping on the side to ensure good blood circulation to the uterus. Besides placing pillows to help you maintain your position during a particularly restless night, we also recommend going to an organic eco-friendly mattress store and getting yourself a custom, comfortable and chemical-free mattress. They may be a bit pricier, but they are free of toxic materials, extremely durable and can be custom designed to cater to you and your baby.
Practice Relaxation Techniques
Besides exercising, there are other activities you can do that help you to de-stress, relax and feel more at ease. If you find yourself having a restless night, try practicing some meditation or mindfulness. It may sound silly, but placing your hands on your belly while taking slow deep breaths and imagining your baby sleeping may relax you and eventually make you fall asleep. You can even sing a lullaby, either to your baby or even yourself. Another great activity is definitely yoga. It is a light, relaxing activity that will benefit you and your baby.
Improve Sleep Hygiene
Make sure that you keep a regular bed and wake time. Setting a routine will help your body get used to sleeping at a certain time, as well as waking up in the morning, without the need for an alarm clock. A sleep schedule is just part of a healthy sleep hygiene, which are all the habits and behaviors that promote good-quality sleep. Additionally, you should use your bed only for sleep and sex, keep electronics out of the bedroom, and do a non-stimulating activity before bed, like reading.
Ease New-Parent Anxiety
Most importantly, keep those intrusive thoughts at bay. Nothing disrupts sleep like anxiety. If meditation, yoga, mindfulness or any other relaxing activity cannot reduce your new-parent anxiety, it is always a good idea to speak to a professional. You can go to a therapist if you are struggling with mental health, or sign up for a parenting class where they can answer all your questions and put your mind at ease.
Maintaining a healthy sleep hygiene, light exercise and meditation are just some of the things you can do to make sleeping during pregnancy a little more relaxing. Follow our tips, and you will surely be having a full night’s sleep in no time.
Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.
In her free time she enjoys exercising and preparing healthy meals for her family.