For many pregnant women, sleeping can be a serious struggle. Actually, sleep issues are extremely common during pregnancy. Since your body is going through big changes, this can impact many things including your sleep. The idea of being a parent could make you anxious, which can actually affect your sleep as well as the back pain, and many other things.
We’ve compiled a list of some tips that can help you improve your sleep while pregnant.
Many experts recommend trying prenatal yoga. Prenatal yoga is a wonderful way to stay active during pregnancy. Additionally, many pregnant women find yoga poses and breathing exercises to be relaxing. During the first trimester, you can try standing yoga poses since they will help strengthen your legs, improve circulation, create energy, and may decrease leg cramps. During the second and third trimester, reduce the time you spend on practicing the asanas in order to avoid exhaustion and overload. Instead, do more breathing exercises and meditation.
However, some yoga postures (the ones that put pressure on the stomach and other difficult poses) and breathing exercises are not recommended for pregnant women. Therefore, it’s best to look for a pregnancy yoga class. You can also try looking for a local yoga teacher.
There’s some discussion about whether or not back sleeping during pregnancy can create the risk of stillbirth. Medical organizations like the American College of Obstetricians and Gynecologists recommend sleeping on your side during pregnancy for different reasons. You can use a pregnancy pillow to help you get into a comfortable side-sleeping position. This pillow is also a good pregnancy back pain relief.
Staying active during pregnancy is essential for overall health as well as for sleep. According to the Centers for Disease Control and Prevention (CDC), moderately intense aerobic exercise is important for pregnant women. However, first, you should definitely consult your doctor about what level and type of exercise are safe for you during pregnancy.
Many pregnant women are prone to nasal congestion and nosebleeds due to hormonal changes and increased blood volume. You can use a humidifier to alleviate some of these issues. Always breathing dry air, can result in nosebleeds. And a humidifier can help keep your nose’s membranes moist which prevents nasal congestion and reduces the risk of nosebleeds.
Meditation and breathwork helped many pregnant women relax and sleep better. Do slow and deep breathing as it might be an excellent way to relax as you lie in bed waiting for sleep. Additionally, this practice can help you stay calm during labor and even when raising children.
In fact, eating a small meal earlier in the evening can help you sleep well and get rid of acid reflux during the night.
When you’re lying down, stomach acid can build up and get into your throat and chest which causes discomfort and prevents you from sleeping. This issue can even worsen during pregnancy due to physiological changes in your body. Small portions and eating at least two hours before bed can prevent acid reflux symptoms that often become worse at night.
If you’re suffering from severe acid reflux, you need to contact your doctor. They may recommend antacid medications that are safe to take during pregnancy. Also, if your heartburn suddenly becomes worse, talk to your doctor ASAP as it may be a symptom of preeclampsia.