Sleep disturbances are very common during pregnancy. It mainly happens because of physical discomfort, hormonal fluctuations, and stress & anxiety. During the later stages, in particular, when you have a much larger abdomen, you may find it very difficult to choose a comfortable sleeping position. Worse, your increasingly cramped bladder may require you to get up from the bed many times during the night hours to empty the same. However, you don't need to lose heart. If you follow the right strategy, you can easily fight with such disturbances effectively. Here is a brief rundown about the same.
You are recommended to drink plenty of water and fruit juices during pregnancy. But, make sure that you drink a lot during the day time and very little a couple of hours before you are going to retire to bed. This way, you can easily avoid the need of frequent urination during the night hours.
Following a proper exercise regimen regularly is also very important for healthy pregnancy. Exercise improves the circulation of blood, which eventually significantly reduces the leg cramps during nighttime. It is also important for you to keep in mind that your body releases adrenaline when you exercise. Therefore, if you want to ensure sound sleep at night, you should not exercise late in the day.
Dealing With Anxiety And Stress
The main reason of stress and anxiety during pregnancy is unawareness about various issues that a woman has to deal with during those special nine months. Therefore, an effective way to achieve a worry-free mind is to get answers for all your queries. The more you educate yourself, the less stress you will have. Always remember that worrying is the easiest thing to do when one gets into a problem, but just worrying is not going to find you any solution. So, don't hesitate in talking about your problems with your spouse, family, and your health care provider.
Make A Routine For Yourself
Another great way to deal effectively with sleeping disorders is to get into a daily routine. You can achieve a relaxed sleep at night by establishing and following a comforting, soothing, and consistent evening routine. A few soothing "rituals" that you may like to try just before bedtime include having your hair gently brushed, getting a shoulder massage, taking a warm shower, reading a chapter of your favorite book (a pleasant one), and drinking a cup of hot milk or caffeine-free tea.
The Right Sleeping Position
During pregnancy, your body has to go through various stages. You should change your sleeping position in accordance with the varying physical changes in your body during different stages. For example, sleeping on your left side is a good position during the third trimester because in this position, the blood flows the best possible way to your kidneys, uterus, and the fetus.
Rest is very important for both your body and mind during pregnancy. Therefore, make sure that you follow the above suggestions and get good sleep.