While being pregnant can be challenging enough on its own, for some women, being pregnant also comes with trouble sleeping, which can make the process a whole lot more challenging. For those who struggle with insomnia while being pregnant, a few tips and tricks can help you sleep better.
How to Sleep Better When You’re Pregnant
The right tools and routine for the job can make the process of being pregnant a whole lot easier. From finding the best foam mattress for side and back support to developing a sleep routine that gets you that much closer to a peaceful night’s sleep, here are some top tips that’ll keep you, and your baby, sleeping better through the night:
Why Do Pregnant Women Have Trouble Sleeping?
The body goes through several changes when undergoing pregnancy, and some of these hormonal changes can contribute to poorer sleep overall. If you notice a prolonged period of sleep deprivation or trouble sleeping, be sure to bring it up with your physician so that they’re able to recommend a course of treatment that makes the most sense to you.
Apart from hormonal changes, other reasons you might find yourself struggling to fall asleep while pregnant can include frequent trips to the bathroom at night, leg cramps from restless leg syndrome, difficulty when adapting to your growing belly, and pre-birth anxiety or worry. It’s useful to remember that trouble sleeping is a fairly common issue amongst pregnant women, and with the right tools and change in routine, you’ll find it a lot easier to get a good night’s sleep despite it.
Natural Sleep Remedies For Pregnant Women
If you’re trying to sleep better through your pregnancy, there are a few simple lifestyle changes you can make for an incredibly effective eight hours of rest –
- Eat a healthy diet: Foods that are naturally rich in magnesium, zinc, and tryptophan, and other vitamins and minerals can contribute to a naturally deeper quality of rest.
- Get out of bed when you can’t sleep: Even the best foam mattress won’t be able to help you if your brain begins to associate your bed with a place of unrest. To circumvent this problem, it’s best to get out of bed and engage in some calming mindfulness or reading before trying to go back to sleep.
- Stop drinking water right before going to sleep. If you’re struggling to fall asleep because of your bathroom breaks through the night, then the right decision for you might be to stop drinking fluids a few hours before bedtime. This will help cut down on the number of times you feel the need to use the washroom before actually going to sleep at night.
- Work out regularly: Regular exercise is one of the most effective ways you’re going to get a good night’s sleep. While you should be careful not to overstrain yourself, regular exercise, even in the form of yoga or walking, can help prime the body for a good night’s sleep.
- Find a calming sleep routine: Your body responds to physical cues, so if you begin to form a nightly routine that calms you down before you tuck yourself into bed, you’ll soon find it easier to get a good night’s sleep. Your night routine can involve some simple mindfulness, a cup of herbal tea, or even some bedtime routine.
Find A Body Pillow To Support Your Sleep
Once you’re pregnant, it is more important than ever to ensure you have the best mattress to support your needs. The right body pillow is going to help contour your body so that you’re able to switch positions with relative ease. Memory foam mattresses are also popular amongst pregnant women for their comfortable yet supportive feel, making them a balanced option for anyone who needs a good all-rounder.
With so many options for memory foam mattresses on the market, making sure you pick the right choice can be just as important as finding something comfortable. So how exactly do you go about doing this? A high-quality foam mattress should be made of materials that are both durable and whose quality you can trust, for starters.
One of the best ways to test out your foam mattress’s material quality is by checking to see if they’re independently certified. This is especially important for pregnant women who can’t afford to breathe in pollutants or toxins that may produce cheaper foam mattresses.
Use Other Sleep Accessories For Further Comfort
If you aren’t sure you need a brand new mattress, there are other ways to improve your sleep more economically. Using pillows to support your various sleep positions by propping them up underneath your stomach or anywhere else can dramatically improve your rest. Memory foam pillows can be just as handy as their mattress counterparts since they also contain the benefits of body-contouring, which comes in handy when trying to keep your sleep position comfortable.
Other sleep accessories you might want to consider integrating into your routine include adjustable bed frames or extra cooling blankets for hot sleepers. The best way to figure out what’s going to have maximum impact on a good night’s sleep for you is to think about your biggest problem when trying to get a good night’s rest and try working backward from there. If, for instance, you struggle with back pain, then using a couple of memory foam pillows to support your sleep position will make all the difference.
How to Sleep Better When You’re Pregnant
Pregnancy is one of the most rewarding experiences life has to offer, and while you prepare for the arrival of your tiny new roommate, there’s no reason you shouldn’t be able to get a good night’s sleep.
With the best mattress for the job, and a sleep routine that resonates with you, better sleep is just a couple of steps away, and in a couple more months, you’re going to be rewarded for your struggles.