10 Tips To Sleep Peacefully During Pregnancy


How To Sleep Well During Pregnancy
A good night's sleep is vital particularly when a woman is pregnant. However, with the changes going on in a woman's body - physical and hormonal, a full night of sleep almost seems to be out of grasp. But there are simple changes in diet, schedules and exercise that can ensure a night of deep and peaceful sleep. Here are 10 tips on how to sleep during pregnancy.
Pregnancy is a magical time in a woman's life. You're getting ready to welcome a new person into your home and your heart. It's thrilling, it’s exciting and it can also be very tiring. With all the changes in your body, getting your rest is vital. But how do you do that when you're dealing with nausea, discomfort, a cramped bladder or insomnia? This is how.  
So ladies, sit back, relax and follow these 10 tips for good night's rest. 
1. Avoid Napping: 
It's extremely tempting, during your first trimester, to take a daytime nap - your body is going through all these changes. However, napping takes away from the sleep pressure that builds over the day, leaving you with insomnia during pregnancy. 
2. Stay Active: 
Don't stop exercising - it keeps you in good health and improves your blood circulation (which in turn reduces leg cramps at night). Try not to exercise at night, as the spike in your adrenaline will keep you up.  
3. One More Hour: 
We've all wished for five more minutes of sleep, but during your pregnancy, you need a whole hour of sleep - this is important if you sleep for 6 1/2 hours or less. So head to bed an hour earlier than usual.Studies show, that if you sleep for at least 7-8 hours, you reduce the risk of a C-section. 
4. Sleeping Positions during pregnancy: 
It generally is advisable to change your sleeping posture during pregnancy to the left - this increases blood flow to the foetus, as well as your uterus and kidneys. Try to avoid sleeping on your back. 
5. Anxiety and Stress: 
Pregnancy can stir up a lot of worries and anxieties. It's only natural to feel that way. However, stress and anxiety can take a toll on your body, making your muscles tired. Talk to a friend, a professional or listen to your favourite music - whatever suits you. Remember, this is the time to take care of yourself in every aspect. Once your stress is reduced, you can get a full night's rest.

6. Pillow Talk: 
Once you've found a comfortable sleeping position, it's time to start thinking about pillows. You need all the support you can get, particularly in your third trimester. You can place them behind your head and arms, stuffed between your knees or underneath your belly. Go ahead and choose what makes you comfortable. 
7. Cut Out The Caffeine: 
What you drink is extremely important - caffeine and alcohol cause insomnia, preventing your body from getting the rest it needs.  
8. Stay Hydrated: 
While it is best to avoid caffeine-loaded drinks, make sure you stay refreshed and hydrated throughout the day. However, start reducing the amount of water you drink, as your bedtime grows closer. Constantly getting up to visit the bathroom interrupts a night of beauty sleep. 
9. Spice; It Isn't That Nice: 
Although you may love spicy food, try cutting down the amount of spice you eat during your pregnancy. Spicy, acidic and fried food are all guilty of causing heartburn and causing you discomfort when you sleep. Instead, try some soothing crackers. If the heartburn persists, try sleeping with your head elevated by pillows.
10. Keep Calm and Sleep: 
Have you read all the parenting books? Have you bought everything you need for the baby? These are questions that are bound to churn in your mind before you sleep. Try and avoid them. Reading, watching TV or planning lists can over-stimulate you before you rest. Leave that for tomorrow! Isn't that what the day is for? 
It is vital that you get all the sleep and rest you can get before your due date. If you do continue to experience problems with your sleep, do consult a doctor. For now, keep your body strong and your mind rested.