Pregnancy is a time of drastic bodily changes, including leg cramps, nausea, heartburn, and a greater likelihood of having sleep disturbances. Changes in sleep patterns can be caused by stress and anxiety, hormonal fluctuations, as well as the physical discomfort of childbearing. But it’s not entirely impossible to enjoy a good night’s sleep while pregnant – here are tips to follow.
Watch what you eat and drink
Cut down on caffeine-containing food and drinks. Try to avoid heavy meals and spicy food before bedtime, as chili and acidic foods can cause indigestion and heartburn. If you have heartburn, eat lighter meals and consume your last meal for the day two to three hours before heading to bed. Drink plenty of fluids during the day, but cut down on it before bedtime to reduce nighttime urination.
Keep moving
Improve circulation and overall health by exercising regularly. But don’t do it late in the day, as exercise releases adrenaline, which can keep you awake throughout the night.
Use extra pillow
Pillows can be useful for supporting the tummy and back. Place a pillow between the legs, too, to help support the lower back and make sleeping on your side easier. Some ideal types are the wedge-shaped pillow and the full-length body pillow.
Manage stress
While worrying certainly won’t help, talking about your issues will. Find a friend, family member, or professional who can listen and help if there are recurring sources of worry or feeling upset in your life, especially during pregnancy.
Get medical help
Your ob-gyne or a sleep specialist can outline the best steps to take if insomnia persists and even worsens during pregnancy.
Dr. Lisa M. Cannon is a New Jersey-based physician. She earned her degree in medicine from New York City College and her fellowship in pulmonary, critical care, and sleep medicine from the renowned Mount Sinai Hospital in New York. Learn more about her practice on this website.
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Image source: Pixabay.com
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Cut down on caffeine-containing food and drinks. Try to avoid heavy meals and spicy food before bedtime, as chili and acidic foods can cause indigestion and heartburn. If you have heartburn, eat lighter meals and consume your last meal for the day two to three hours before heading to bed. Drink plenty of fluids during the day, but cut down on it before bedtime to reduce nighttime urination.
 |
Image source: Pixabay.com
|
Keep moving
Improve circulation and overall health by exercising regularly. But don’t do it late in the day, as exercise releases adrenaline, which can keep you awake throughout the night.
Use extra pillow
Pillows can be useful for supporting the tummy and back. Place a pillow between the legs, too, to help support the lower back and make sleeping on your side easier. Some ideal types are the wedge-shaped pillow and the full-length body pillow.
Manage stress
While worrying certainly won’t help, talking about your issues will. Find a friend, family member, or professional who can listen and help if there are recurring sources of worry or feeling upset in your life, especially during pregnancy.
Get medical help
Your ob-gyne or a sleep specialist can outline the best steps to take if insomnia persists and even worsens during pregnancy.
Dr. Lisa M. Cannon is a New Jersey-based physician. She earned her degree in medicine from New York City College and her fellowship in pulmonary, critical care, and sleep medicine from the renowned Mount Sinai Hospital in New York. Learn more about her practice on this website.
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