Sleep disorders have become so common that most of us have trouble getting adequate quality sleep on a regular basis. With pregnancy hormones surging and uncomfortable pregnancy symptoms, this becomes even tougher. Unfortunately, sleep becomes even more important during pregnancy because sleeplessness is going to aggravate symptoms such as fatigue and mood swings, while also increasing the risk of complications such as gestational diabetes and preeclampsia, which will also affect your baby.
The most important thing you can do to address this would be to invest in a good pregnancy pillow and establish a self-care routine that includes plenty of time to unwind and prepare for sleep.
How To Create A Relaxing Nighttime Routine During Pregnancy
Use the Right Pregnancy Pillow
Your choice of pillow is a lot more important than you might realize because it’s not just pregnancy hormones that are disruptive to sleep. As your pregnancy progresses, there is increased pressure on your body including your bladder, spine, and the joints, which makes many sleep positions uncomfortable or downright painful. A good pregnancy pillow will alleviate pressure and also help you to maintain a sleep posture that minimizes discomfort so that you can enjoy undisturbed sleep. While wedge pillows will improve your sleep if GERD is causing problems, the best pregnancy pillows are body pillows that provide complete support, or a combination of different types of pillows.
Pamper Yourself
Simple self-care practices, such as moisturizing your skin or filing your nails can help you relax so that you get a good night’s sleep. If you don’t find grooming activities to be particularly relaxing, you can instead enjoy a warm soak in the tub or get a gentle massage. This will help to loosen up your muscles and reduce tension, preparing your body for sleep.
Have an Early Dinner
Aside from the fact that eating early is a healthy habit in general, the practice can be particularly useful for anyone dealing with pregnancy symptoms such as heartburn, acid reflux, and indigestion. Lying down soon after eating large meals tends to aggravate or trigger such symptoms because of increased pressure on the esophageal sphincter. Try to have your dinner at least 2 to 3 hours before bedtime and focus on lighter meals that won’t keep you feeling full or heavy for too long. This is a good practice even if you’re using a wedge pillow or body pillow.
Eat a Light Snack Later
The downside to having early and light dinners is that you can get hungry nearer to bedtime. To avoid this, keep some small healthy snacks handy, including nutrient-rich choices like nuts, seeds, dry fruit, or whole-grain crackers. You can snack on these halfway between dinnertime and bedtime so that you stay satiated without being stuffed.
Limit Fluid Intake
Frequent urination is another annoying pregnancy symptom that can wake you up at night, but limiting your fluid intake a couple of hours leading up to bedtime will help considerably. Just make sure that you drink plenty of water during the daytime so that you are well hydrated.
Turn Down the Lights
Your sleep cycle is regulated by hormones that are produced by your body in response to light exposure and darkness. Artificial lighting throws off this rhythm, making it important to dim all of the lights in the evening so that your body produces melatonin, which helps you sleep better. The light from digital screens including phones, iPads, and TVs is also known to interfere with the sleep-wake cycle, so limit your use of such devices for at least a couple of hours before sleep.
Make Time to Relax
Mental stress and anxiety are known causes of insomnia and disturbed sleep, making it important to include relaxation activities as part of any nighttime routine. During pregnancy, this is particularly important, as hormonal changes and physical discomfort are known to increase anxiety levels. Relaxation activities such as deep breathing, guided meditation, and progressive muscle relaxation can lower stress levels quickly to give you better quality sleep. Studies also show that many of these techniques can help with childbirth, improving pain management and reducing the need for epidural anesthesia.
Creating a relaxing nighttime routine during pregnancy can make a significant difference in improving sleep quality. A good pregnancy pillow, along with simple self-care practices like moisturizing, gentle massages, and reducing fluid intake before bed, can help ease discomfort and promote more restful nights. Taking time to relax, whether through deep breathing, reducing screen exposure, or quieting the mind, can help lower stress and support better sleep.
These small adjustments can make a big impact, allowing moms to feel more rested and prepared as they navigate their pregnancy journey. Remember, every pregnancy is unique, so finding what works best for you may take some trial and error. Trusting yourself and giving yourself grace along the way can make all the difference.
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