Getting a good night’s sleep during pregnancy can seem almost impossible. As your pregnancy progresses, your belly gets bigger, you feel your baby’s kicks more often, and you also feel the urge to pee every 15 minutes. Add to that the anxieties of childbirth and labour, or the possibility of something going wrong— all of which can make sleeping a precarious affair.
But hey, you don’t have to entirely give up on a calm slumber just yet. Because a few switches in your bedtime routine can drift you off to dreamland pretty quickly.
10 Helpful Pregnancy Sleeping Tips
We already know the benefits a good night’s sleep can bring: less fatigue, better productivity, a happier self, and the list goes on. Here are some top remedies for every sleep-deprived mum-to-be out there.
Get Into A New Bedtime Routine
Your pregnancy bedtime routine should look a little bit different than your usual night routine. Try to establish a consistent, comfortable, and soothing evening routine first, as this will help you drift off to sleep with more ease.
As your bedtime approaches, try one of the following soothing rituals and see which one sticks and works best for you:
- Take a warm shower.
- Read a chapter from your favourite book.
- Drink a cup of warm milk with honey or a caffeine-free tea.
- Have a light snack such as a handful of peanuts and a few crackers. This combo of carbs and tryptophan are known sleep-promoters.
- Get a soothing footer massage with a natural foot cream to provide relief to your swollen ankles.
Move A Little, But Avoid Any Strenuous Activity
Keep your body moving. We know it’s difficult to move around but try to walk around a bit to improve your blood circulation and reduce nighttime leg cramps. You can also try applying a natural pain relief oil with ingredients such as turmeric oil and mahua to reduce inflammation and swelling in your muscles.
Just make sure to avoid all kinds of strenuous exercises too close to your bedtime, as it can increase the release of adrenaline in your body and keep you awake at night for long hours.
Go To Bed With A Clear Head
Stress and anxiety can hinder your precious night’s sleep. Worrying and getting overwhelmed will actually not help you in any way. Instead, you should try talking about your concerns and share them with your partner, loved ones, or your friends.
Another trick to unload your worries before you turn into sleep is by writing down the matters that are bothering you and making you upset. Keep a journal book by your bedside table and pour all your thoughts into it to clear stuff off from your mind.
Try to Keep Heartburn At Bay
You cannot really avoid heartburn, but there are some ways you can prevent it from occurring in the first place. Try relaxing in a reclined position for an hour or two after having your meal and keep your head elevated on pillows when you go to sleep. Also, try to avoid fried, spicy, and acidic foods for dinner, as they can make your heartburn symptoms even worse.
Stack Your Sleeping Pillows
Once you cross the 20-week mark, your doctor might recommend you to sleep preferably on your left side, to allow adequate blood flow to the fetus and your uterus and kidneys. This can make you extremely comfortable and prevent you from getting a good night’s sleep.
You can use pillows to support yourself. Stack one under your knee, another one under your belly, or invest in an extra-long and comfy pregnancy body pillow.
Zero In On A PM Pregnancy Skincare Routine
Another way to wind down before bed is by following a soothing and calming pregnancy skincare routine. Start with cleansing your face with a gentle exfoliator and then move to tone with a mild skin toner. Apply moisturiser and then layer up a natural face serum containing ingredients like hyaluronic acid, and Vitamins E, and C.
This will hydrate and replenish your skin and make it appear smooth and supple. End your routine by applying a plant-based stretch mark oil on your belly. Look for ingredients such as rosehip and jojoba oil to nourish and soothe the stretching skin. Following this regimen consistently will pamper your skin and put you at ease, all at once.
Set Your Phone Aside
Your phone emits blue light and constant exposure to this light can disrupt your natural sleep cycle. To avoid that from happening, make sure to cut down on your phone usage quite a while before bedtime and if you have to use your phone, put it on the night-mode setting.
You can also consider installing a wind-down app that will help you mute all notifications and keep distractions at bay.
Chill Out, Literally
A pregnant woman’s body temperature is higher than usual, which can make it difficult to fall asleep easily. Keep your fan or air conditioner switched on in your bedroom to help regulate your body temperature. If you tend to get hot and cold, keep an extra quilt by your bedside and pull it up when you get chilly.
Put On Some Calming Music
Playing soft and soothing music before bed can release hormones in the body that uplift your mood. It will also help you feel a lot calmer and relaxed. Just make sure to stick to calm music as it will help you fall asleep faster. Playing upbeat music won’t give you the result you were hoping for and will only keep you awake for longer.
Meditate
Practising meditation before bedtime can help you relax both physically and mentally. Mindful meditation helps you unwind and relaxes tension in your body to prepare you for a good night’s sleep. Take slow deep breaths and meditate for about 10-15 minutes to feel relaxed before bed.
Also Read: Books to read during pregnancy
Even though good sleep plays an essential role in mind and body wellness, it can be difficult to come by, especially for expecting mummas. So follow calming and soothing rituals and the tips that we mentioned above to drift you off to a calm slumber.
Also Read: Best pregnancy outfits