Sleep better with these tips
Sleep is the time when your body rests and repairs itself. Sleep also keeps your immune system — which is suppressed to support your pregnancy — healthy. And sleep controls how your body reacts to insulin; not getting enough results in a higher blood sugar level, upping your risk of gestational diabetes.
Read our tips to get a better and more comfortable night’s sleep
Drink plenty of fluids during the day, but cut down before bedtime to minimize frequent night-time urination. Also, try to avoid caffeine starting in the late afternoon.
- Sleeping environment
Keep your room cool, dark, and quiet for optimal sleeping conditions. Use a nightlight in the bathroom for those midnight visits.
- Get Rid of Stress
Stress and anxiety are key culprits in preventing a good night’s sleep. To avoid stress Try Meditation, talking to someone you can. Detailed information here
- Prenatal Yoga or Exercise
Get some exercise especially Prenatal Yoga designed for Pregnancy. Even a walk can improve circulation and help reduce night-time leg cramps. Active women tend to sleep more soundly.
A gap of 2 hours is to be maintained between workout and sleep as exercise releases adrenaline that can keep you awake at night.
Deep breathing and other meditation exercises, calm down your central nervous system and prime you for snoozing. Practice meditation, or try relaxation techniques and exercises.
- Sleeping postures
Sleeping on your left side is recommended after 20 weeks to allow for the best blood flow to the fetus, uterus, and kidneys. Try using pillows to support you, one under your knee and another under your belly.
- Bedtime routine.
A consistent, soothing, & comforting evening routine, helps relax and drift off to sleep with more ease
Read a chapter of a pleasant book
Take a warm shower
Begin by trying to go to bed at the same time every night.
Avoid screen time at least an hour before bed. Blue light from the TV or mobile phone can have an impact on your body’s circadian rhythm. Try reading a book instead.
- Heartburn issues
Avoid spicy, fried, or acidic foods. You shouldn’t lie down for an hour or two after a meal. If heartburn is a problem, sleep with your head elevated on pillows
- Keep a track
Observe if your baby reacts to any specific food type by becoming more active – don’t eat them at dinner. Chances are your baby’s dancing shoes are likely to wake you up at night.
- If you wake up & can’t sleep back?
Practice some deep breathing with your hands cupped over your belly and imagine your baby sleeping inside you. Or try singing a lullaby; if you sing him to sleep, you may find yourself feeling drowsy too. It’s a great way for your baby to get to know your voice.