Pregnancy can be a time of great joy, but it can also be a time of great sleep deprivation. With the physical and emotional changes that come with pregnancy, it can be difficult to get the restful sleep you need. From hormones to lifestyle changes, there are many factors that can affect your sleep while pregnant. Fortunately, there are some tips and tricks you can use to help you get the restful sleep you need.
Anxiety and StressPregnant women should not underestimate the effect of stress on sleep. Anxiety and hormones can contribute to insomnia during pregnancy, making it difficult to fall asleep or stay asleep. To make matters worse, sleep disorders such as insomnia and obstructive sleep apnea are more common during pregnancy.
Lifestyle ChangesMaking lifestyle changes can help you get better sleep while pregnant.
Giving up television and electronics before going to bed can help you relax and fall asleep more easily. Lowering the room's thermostat can also help you sleep better as your body temperature is higher during pregnancy. Taking a hot shower before bed can also help loosen stiffness in your neck and shoulders and improve circulation, making it easier to sleep.
Sleeping PositionFinding a comfortable sleeping position that fits the growing baby's bump can be difficult.
After 20 weeks, doctors recommend sleeping on your left side only to allow the best blood flow to the fetus, uterus, and kidneys. People who sleep on their backs should look for a new path to sleep as it can interfere with circulation later in pregnancy.
Cognitive-Behavioral Therapy for Insomnia (CBT-I)Cognitive-behavioral therapy for insomnia (CBT-I) is a type of conversational therapy that involves identifying inaccurate or unhelpful ideas about sleep and learning habits to improve things. It can help you relax and fall asleep more easily by establishing a consistent, relaxing and comforting nighttime routine.
Getting enough restful sleep while pregnant is essential for both your health and your baby's health. By following these tips and tricks, you can get the restful sleep you need during this special time in your life.