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Sleep Tips for Pregnant Moms!
It is rather difficult to get good sound sleep in the night for pregnant women.
However, sleep is very essential for healthy foetal development as well as the pregnant mother!
Colds, some illnesses, and depression may be the reasons for some women failing to get good night sleep.
Here are a few tips for a sound good sleep in the night for pregnant women:
Sleep Positions – It is best to sleep on your side. It is even better to lie on your left side. This will help increase the blood flow to the foetus. It also reduces potential swelling in the hands, legs, and feet.
Pillow Use - If your body is restless or you’re not sleeping comfortably, prop up with a pillow. A small pillow can be placed between the belly and the bed. You can also place a pillow between the knees to support the legs. To increase back support, prop up a long body pillow behind your back, as it will fight the urge to roll over on to your back.
Mattress Pad - If lying on your side causes aches and pains, place an egg crate mattress pad under your sheets to provide cushioning.
Meditation before bed - It takes is two simple minutes to sit upright, close the eyes and start focusing on breathing. Meditation relaxes the brain and body to set you up for a perfect night of shut eye.
Incorporate Heat - Warmth equals relaxation. Place a hot water bottle or a light heat pad on your belly to promote warmth between the sheets. To promote relaxation take a warm bath to calm the body and senses.
Align with the Circadian Rhythm - The body naturally secretes various hormones to keep us awake or make us fall asleep. Avoid chronic technology use at night, especially one hour before bed. It is most ideal to start “prepping” for bed and falling asleep before 10 at night. Ensure dinner digestion is completed two to three hours before bedtime.
Adjust your Fluid
Intake - Hydration is
important during pregnancy. If you skip drinking throughout the day and guzzle
late at night, it will disrupt sleep patterns. Set up a routine pattern to
drink more commonly throughout the day instead of late at night.
