Rise and Shine – Secrets to a Good Night’s Sleep during Pregnancy
We all need our sleep and even more so during pregnancy. However, sleep can be an elusive creature – with countless toilet breaks, you won’t stay comfortable for long! Here are a few simple things to remember that can improve the quality of your sleep. All can be adapted as you progress through your pregnancy.
- Ensuring you have a calm and relaxing environment in which to sleep is really important. A chaotic bedroom isn’t the best place to be when you’re trying to chill out. They say that clearing clutter clears the mind and it definitely does work. As your nesting instinct kicks in, you might find that having a de-clutter of your bedroom can help. Removing technology, including the laptop, tablet and TV, allows you to switch off and benefit from peace of mind and tranquillity.
- Give yourself time to wind down if you have been watching TV or using a computer before bedtime. A warm bath before bed is the perfect way to relax and unwind, soothing weary feet and aching backs in the process. Try not to look at an electronic screen for 30 minutes before sleep – the light and close proximity wake your eyes & brain and make them more animated. This will, of course, make it harder to sleep.
- Pregnancy can cause you to have some crazy dreams and so you could keep a notebook by the bed. You’ll be able to jot down anything that is niggling you or reminders for the next day and relax knowing you won’t have forgotten them.
- As your bump grows you may need more support in bed to get comfy. Supporting your bump with a pillow that is big enough to fit between your legs (eh!) can help. The Dreamgenii support pillow was Jules’ favourite during her pregnancy.
- Snuggling up with a warming drink is also a good way to prepare for sleep, although try to avoid caffeine. Heartburn is pretty common during pregnancy and can cause problems with your sleep. Smaller, more regular meals can help by giving our bodies adequate time to digest food before you go to bed will also make a big difference.
- Trying to establish a good sleeping pattern by going to bed and rising at roughly the same time each day and night can also help to obtain better quality sleep. This may prove tricky as baby gets bigger, as they are often more active just as we are ready to slow things down. Flexibility is also key, so if circumstances permit and you feel the need to grab a power nap during the day, do try to take the time out that you need.
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