How to Get a Good Night's Sleep When You're Pregnant
Before you became pregnant, you knew you could expect a series of sleepless nights after giving birth. However, you may not have realized that sleeping would be an issue beforehand. One of the most daunting challenges that confront moms-to-be is getting a good night's rest as their bodies grow. Trips to the bathroom become more frequent while their expanding frame makes it difficult to get comfortable. Making matters worse, pregnancy is already taking a toll on your body; it's starving you of the energy you need to get through the day.
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Below, we'll offer a few suggestions that will help you sleep peacefully, including the best position for getting comfortable. You'll also learn a few "tricks of the trade" that will lay the groundwork for getting a good night's rest. First, let's take a look at the obstacles that lie between you and a peaceful night of slumber.
The Call Of Your Bathroom
Beginning in the first trimester, you'll need to visit your bathroom more frequently. There are a couple of reasons. First, your body is producing more fluid. Second, your uterus is growing larger, which places an increasing amount of pressure on your bladder. Both circumstances will worsen as you progress into your second and third trimesters.
It is essential that you keep your body hydrated. A lot of pregnant women try to limit the water they drink to reduce the frequency of their bathroom trips. That's a bad idea. Hydration is more important than ever during your pregnancy, so make sure your body is receiving a sufficient amount of water.
Clearing Your Mind
If only your mind were as exhausted as your body at the end of each day. Instead, a lot of moms-to-be lie awake at night as their minds race with the responsibilities they face. For example, you might find yourself thinking about projects at work. You might quietly worry that your baby's nursery won't be completed in time. This has the dual effect of raising your anxiety level while depriving you of sleep.
Daily exercise will help, but you should also wind down each day by avoiding stimuli that causes you stress. Turn off the television, leave taxing conversations for the following day, and pick up a book. That gives you a chance to clear your mind and prepare for a peaceful night of sleep.
The Best Position
Experts suggest that sleeping on your left side is the best position - for both you and your little one. The reason is due to the placement of your organs. As your uterus grows, it puts pressure on a large vein called the inferior vena cava. This is the vein through which blood flows from your lower body to your heart. It is located on your right side. By sleeping on your left, you'll avoid placing pressure upon it, thereby keeping your blood flowing unhampered.
A lot of women are accustomed to sleeping on their backs, which is the worst position while your pregnant (again, because of the vena cava). If you're having trouble getting comfortable sleeping on your side, use pillows under your head, stomach, and between your knees. They'll provide support for your expanding body.
A Few Last Tips
There are a few steps you can take to improve your chances of getting a good night's sleep. As noted earlier, you should exercise each day to release pent-up energy. You should also avoid drinking fluids right before going to bed (again, make sure you're keeping your body hydrated). Otherwise, you'll find yourself scrambling to the bathroom during the middle of the night. Also, consider taking a warm bath to relax your body and mind before turning in for the evening.
Sleep deprivation can be extremely frustrating and taxing when you're pregnant. You're going to lose plenty of sleep when your baby is born. Now's the time to get as much as possible.
