Best Pregnancy Tips: Getting a Good Night’s Sleep

While fatigue and increased sleep are typical of the first semester, as pregnant women progress along their pregnancy, getting a good night’s sleep becomes more difficult. Here are some tips on how to get a good night’s sleep and an overview of some of the reasons why getting a decent sleep can be so difficult!

Why do pregnant women have trouble sleeping?

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  Frequent urination: There are two primary reasons why pregnancy increases the frequency in which you go to the toilet. The first is that pregnancy hormones lead to a 30-50% increase in blood circulation, which means pregnant women’s kidneys work overtime. Secondly, as your baby grows bigger, there is an increase in pressure on your uterus.
• Aches and pains: As your weight increases, pregnant women are more prone to pains in their legs and backs. This is also due to a chemical being produced called Relaxin, which is released in preparation for childbirth. Relaxin relaxes the ligaments, which can make pregnant women more accident prone.
• Shortness of breath: As your uterus increases in size, you may find it harder to breath as it presses up against your diaphragm.
• Increased heart rate: Your heart is working harder to pump more blood around the body and to the uterus.
• Heartburn: Heartburn occurs largely due to the fact that the digestive system slows down during pregnancy.

What sleeping positions are best for pregnant women?

The most important point to remember here is to go with what feels comfortable for you. Doctors, however, recommend sleeping on your left side. There is evidence to indicate that a major vein on the right side of the body allows increased blood flow throughout the body, including to the placenta, when pregnant women sleep on their left side.

Pregnancy tips for sleeping better during pregnancy

If you are suffering from insomnia there are some things you can do to ensure you get a better night’s sleep.

• Mediation and Yoga: Some meditation, light yoga or relaxation visualizations before sleep are sure to calm your mind.
• Avoid Caffeine: Don’t drink any caffeine later than the afternoon.
• Drink water: Make sure to get lots of water during the day, so as to not drink so much at night.
• Snacks and Bath: Having a nutritious snack before heading to bed or a warm bath can help you sleep much easier.
• Massage & Cuddling: Cuddle up with your partner or ask your significant other for a massage, which will surely relax you and send you off to sleep.