Tips For A Good Night’s Sleep During Pregnancy

One of the hardest things during pregnancy is being able to fall asleep. Sleeping well at this stage becomes practically a challenge, so sometimes we must be moving throughout the night in order to find a position that makes us feel comfortable.

It’s normal for pregnancy symptoms to keep you from getting a good night’s sleep as well. Constantly waking up due to nausea, anxiety, insomnia, or heat can make resting a challenge. That is why we want to give you some tips to help you sleep well during pregnancy.

Tips for a good night’s sleep during pregnancy

• Experts recommend sleeping on the left side. This position helps blood and nutrients flow to the uterus. In addition, your kidney will be able to eliminate waste and fluids more easily.
• Be careful what you eat and drink. You should reduce the consumption of coffee, chocolates, sodas and teas, mainly in the afternoon and at night. That way you won’t go to the bathroom so much during the early morning.

• Avoid very heavy and spicy foods. It is important that you avoid them mainly before going to bed, as they can cause indigestion or heartburn.
• Try napping during the day. Try to take naps of at least 30 minutes, this improves memory and also reduces the fatigue you have.
• Don’t exercise in the afternoon or evening. Make sure to exercise early so your body has time to relax. Exercise could leave you too exhausted and rob you of deep sleep.

• Practice some relaxation techniques that can help you with your worries. Learn about meditation and yoga, as they are activities that will even help you relax your mind.
• Create a routine to get a good night’s sleep. It can be taking a bath, listening to music or reading a book before sleeping, this will make you have a habit and your body will react to it.

• Keep your room comfortable and cool. Block out excess light and noise that can prevent you from sleeping better.
• Reserve your bed for sleeping only. Many times we write or watch television while we are lying down; It is important that our bed is just a place to sleep and that our body gets used to it.
• If you can’t sleep, try relaxing with music. You can listen to songs that help you relax.

Postures to sleep well during pregnancy

There are some postures that help us find comfort and sleep much better. These that we present to you are some of them:

1. Sleep on your side with a pillow between your legs. This is a highly recommended sleeping position. With it, you can keep your spine straight and avoid putting the weight of one leg on the other. If you use long pillows much better, so you can also support the belly.

1. Place your legs on some cushions. During pregnancy we can suffer cramps and pain in the legs. If this happens to you, you can place a pillow under your feet, this will help the blood flow and prevent the appearance of varicose veins, punctures and cramps.
2. If you have stomach problems, you can try sleeping in a semi-sitting position. This is one of the most recommended positions in case of reflux or stomach problems. You must be very attentive to what you eat before sleeping so that this does not happen.
3. The mattress you use to sleep also has an influence. According to the OB / GYN Agustín Conde-Agudelo, it is important to have a mattress that does not harm our spine. He himself affirms that “a very hard mattress, such as the floor or a board is as harmful as an excessively soft mattress, in which your spine floats without good support. A good mattress should support the entire spine ”.

These tips will be very helpful if you have trouble falling asleep during your pregnancy. You must be very careful not to force yourself to sleep in positions that could harm you or your baby and consult your doctor whenever you do not know any information.