How To Sleep Better During Pregnancy

During pregnancy, and especially from late pregnancy as the abdomen grows, falling asleep and sleeping often become difficult. In addition to the fact that the size of the abdomen and the child’s movements can interfere with sleep, nausea, anxiety, and heat, for example, can also cause nighttime suffering. Many expectant mothers spin in frustration in bed to find a comfortable or even tolerable position. Just to avoid such problems, we want to share today a few proven tips on how to sleep better during pregnancy.

This will make you sleep better during pregnancy

• Sleep on the left side. According to experts, this position helps blood and nutrients to flow more easily into the uterus and fetus. It has also been proven that this position helps the kidneys to remove waste and fluids from the body.
• Keep an eye on what and how you eat and drink. Reduce your intake of coffee, chocolate, soft drinks and tea – especially in the afternoons and evenings. In addition to the fact that too much caffeine intake does not do well during pregnancy, the amount of snacking in the toilet also decreases when the consumption of these products is restricted in the evening.

• Avoid heavy, greasy and spiced foods. It is important that you avoid these meals, especially before you go to bed, as they can cause digestive problems.
• Do not exercise in the evening. Instead of exercising late, you should be active early in the morning or during the day.

• Use a variety of relaxation techniques . Learn about the benefits of meditation, breathing exercises or yoga, for example, as these activities will help you relax your body and mind.
• Establish a routine. Create a habit that you follow every night before you go to bed. This is how your body and mind get used to the fact that, for example, taking a hot bath or reading a book means preparing for sleep.

• Make sure the bedroom is comfortable and cool. Too much light and noise disturbs sleep, and the bedroom should be as quiet and relaxing as possible. Too high an indoor temperature can also make it difficult to sleep.
• Use the bed only for sleeping. We often browse the phone or watch TV from the bed, but the bedroom is worth dedicating to relaxing and sleeping.
• Listen to music. Music or other soothing sounds can help you relax.
• Choose a good mattress. During pregnancy, it is important to use a mattress that does not damage the spine. A very hard mattress is just as harmful as a really soft mattress that does not support the spine. A good mattress supports the spine throughout its length.

Best sleeping positions during pregnancy

Certain sleeping positions help the expectant mother feel more comfortable and sleep better. Of course, the best position depends on the individual, but we recommend trying the following positions:

1. Sleep on your side with a pillow between your legs. This is the recommended position for sleeping as it keeps the spine straight and prevents the foot from pressing on the other. The long pillow supports the abdomen particularly well.
2. Raise your legs. Pains and cramps in the legs are very common during pregnancy. To help, you can try placing a pillow under your feet. This promotes blood circulation and prevents varicose veins and cramps.
3. Sleep in half fetal position. This is one of the most recommended sleeping positions if a person suffers from reflux, stomach upset or similar problems.