If you ask any pregnant woman what one of the biggest problems she faces during her pregnancy is, nine times out of ten, she’ll say she has problems sleeping. This is a common problem faced by many pregnant women because of the huge bump in their belly. There are tons of reasons that factor into this Sleep problem from increased anxiety to dieting habits. No matter what the reason is, not getting enough sleep is no good for your own health or the health of the little bundle of joy in you.
The good news is that the Internet is absolutely full of different ways that you can get a better night’s sleep during your pregnancy. However, it can get a little overwhelming if you do a search and try to filter through all of those results on Google. That’s why we’re bringing you some of the top ways you can get a good night’s sleep down below. All of these methods are proven to help women like you get their suggested seven to eight hours of sleep.
- Cut Out or Restrict Caffeinated Drinks
This is one of the first tips you’re always going to hear when researching how to get a better night’s sleep. And that’s for good reason! Cutting out caffeinated beverages like coffee, sodas, and tea from your diet is a fantastic way to get better sleep for most people. These types of drinks can seriously inhibit your sleep cycle and have even been linked to decreases in fertility in some cases.
If you just can’t go without your daily fix of caffeine, you can try to restrict your consumption of caffeine to a certain period of the day. For example, you can only drink coffee before noon each day. If you drink caffeine in the hours leading to bedtime, you’re going to find it very difficult to drift off to dreamland.
If you find it hard to cut out or restrict your consumption of one caffeinated drink, try to replace it with a drink that has less caffeine in it and slowly wean yourself off of it. For example, if you always drink coffee, try to replace it with green tea for a couple of weeks and eventually stop drinking tea.
- Don’t Eat Full Meals or Drink a Lot of Fluids Before Bed
One of the most important things that you need to keep in mind when trying to get more sleep is that you should never eat a full meal or drink a lot of fluids in the hours leading up to bedtime. Try to limit your intake of fluids and food to stop at 8 PM. When you eat after this time, your body is continuing to digest this food and liquid while you’re trying to sleep. You’re basically telling your body that it’s not time to go to sleep yet and that it needs to keep working to digest your food. It’s pretty confusing for your body when you do this!
If you’re having cravings during the night, try to get those cravings met before you go to bed, so you’re less likely to toss and turn.
- Keep A Consistent Routine
When it comes to getting enough sleep, it’s crucial that you create a consistent routine of waking up and going to sleep at the same time every night. Your body needs to get into a routine of sleeping and waking to become accustomed to doing this and making it easier for you to fall asleep. Think of your body as working on a clock and when you push that clock an hour forward or an hour back, it messes everything up.
Try to set a goal to go to sleep and wake up at the same time for a couple of days and adjust accordingly to how that goes the first time.
- Avoid Hard Exercise Before Bed
Next up, it’s important to note that you should avoid strenuous or especially tough exercise right before bed. Sure, it’s fine to do this exercise during the morning or daytime hours. This has actually been shown to have positive effects on your sleep patterns when you work out during those times. However, doing exercise in the hours leading up to bedtime increases your heart rate and actually makes you less sleepy and less likely to get to sleep. It’s much better to trade in that exercise for a hot cup of tea, some light reading, or some stretching. Try to supplement in anything that’s relaxing and reduces your heart rate.
- Pick Up Yoga to Relax Before Bed
If you’re like everyone else out there, you’ve definitely heard of the great benefits that come along with practicing yoga. However, you may not know that yoga also has fantastic benefits for pregnant women. There are plenty of simple yoga poses that you can do before bed that lead to increased relaxation and flexibility. When you get this yoga in during the hours before bed, you will decrease your heart rate and help your body get in sleep mode. Plus, you’ll be able to stretch out that stress and anxiety you might have that could be attributing to your sleeplessness at night.
You can either take a yoga class at a local studio or just follow along on some videos online. No matter which method you choose, it’s best to start off slow and not do too many expert yoga poses if you are trying it out for the first time. You are still pregnant and should make sure that you consult with a medical professional before you start practicing any new exercises, including yoga. Once he or she has given you the greenlight, try creating a simple routine that you do every night, two hours before bedtime.
Trust us when we say that if you implement these strategies into your daily life, you will definitely see some improvement in your sleep. If you don’t, then it’s probably a good idea to speak with a medical professional about other ways to relax and get to sleep faster at night. This is important not just for your health and wellness, but for that of your baby as well!
The post 5 Ways to Get a Better Night’s Sleep During Pregnancy appeared first on GroundReport.
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