Pregnancy Nighttime Routine: 9 Things To Do For Better Sleep I BabyChakra

Sudeshna Chakravarti

Author | 799 Articles

Getting a good night’s sleep is hard to come by when you are growing a tiny human inside you. The frequent trips to the washroom, the sudden bursts of anxious thoughts, and the inability to find a comfortable sleeping position can keep you up all night. But don’t fret, as there are some simple pregnancy nighttime routine steps that you can follow to drift off to dreamland pretty fast.

Read on as we tell you more about a few switches to make in your bedtime routine to ensure a calm slumber and also alleviate uncomfortable pregnancy symptoms.

9 Ways To Revamp Your Pregnancy Nighttime Routine

A few tweaks in your nighttime routine can help you sleep better during pregnancy / Image credit: Freepik

Switch Up Your Existing Nighttime Routine

Your pregnancy nighttime routine should look a bit different than your usual one. Try to build a more consistent, comfortable, and soothing routine, as this will help you drift off to sleep quickly.

As your bedtime approaches, try one of the following relaxing rituals, and stick with the one that works best for you.

Take a warm shower
Read a book
Drink a cup of caffeine-free tea or warm milk with honey
Have a light snack, such as a few crackers and a few peanuts. This combination of tryptophan (a form of amino acid) and carbs can help promote better sleep.
Give yourself a gentle foot massage with The Moms Co.’s natural foot cream to reduce swelling in your feet and encourage relaxation.

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Natural foot cream (50 gm)

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Make Sure Your Room Temperature Is Ideal

During pregnancy, your body temperature is higher than usual, which makes it difficult for you to fall asleep easily. Hence, ensure your room is airy, and keep the fan or air conditioner switched on while sleeping. If you tend to get hot and cold during nighttime, keep an extra quilt by your bedside, and layer it up when you feel chilly.

Move A Little, But Avoid Strenuous Activities

Keep moving your body, as it helps improve your blood circulation, and reduce nighttime cramps and aches. Just make sure to avoid indulging in any kind of strenuous activities too close to your bedtime, as that increases the release of adrenaline in your body, which might further keep you awake for long hours.

If you are experiencing cramps or body aches, try applying The Moms Co.’s natural pain relief oil to the affected areas. The oil contains botanical ingredients like Mahua, turmeric, and mustard that reduce pain and inflammation in your body and relax stiff muscles.

The Moms Co.

Natural Pain Relief Oil (100 ml)

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Set Your Phone Aside

Your phone emits blue light, and constant exposure to this can disrupt your natural sleep cycle. To avoid this, make sure you cut down on your phone usage quite a while before bedtime, and if you have to use your phone, put it on a night-mode setting.

You can also install a wind-down app on your phone, as that will help mute all the notifications and keep distractions at bay.

Try To Keep Heartburn At Bay

Avoid lying down immediately after your meals, and keep your head elevated while sleeping / Image credit: Freepik

While you cannot completely avoid heartburn during pregnancy, there are some tips that you can follow to prevent its occurrence in the first place. For instance, try relaxing in a reclined position for an hour after having your meal, and keep your head elevated with pillows while sleeping. Also, try to avoid acidic, spicy, or fried foods for dinner, as they can worsen your heartburn symptoms.

Go To Bed With A Clear Head

Stress and anxiety can interfere with your precious night’s sleep. Instead of worrying or getting overwhelmed about pregnancy and childbirth, try discussing your concerns with your partner, family members, or close friends.

Another trick to unload your worries before going to bed is by writing down the matters that are bothering you or making you upset. Keep a journal by your bedside, and pour all your thoughts into it to clear your mind and relax before bedtime.

Zero In On A Nighttime Skincare Routine

Another way to relax before bed is by following a calming and soothing skincare routine. Start with cleansing your face, toning, and then layering The Moms Co.’s vitamin C face serum. The serum contains vitamins C and E and squalane that hydrate and replenish your skin, and make it appear supple and smooth.

The Moms Co.

Natural 10% Vitamin C Face Serum

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End your routine by applying The Moms Co.’s natural stretch oil on your belly. It contains botanical ingredients like jojoba oil and rosehip oil that nourish and soothe your skin, and also prevent the apperance of stretch marks.

The Moms Co.

Natural Stretch Oil (100 ml)

₹ 334

Put On Some Calming Music

Listen to some calming music to ease your mind and promote better sleep / Image credit: Freepik

Playing soft and calming music before bed helps release hormones in your body that uplift your mood. It also helps make you feel more relaxed and eases your stress and anxieties. Just make sure to stick to calm music to promote better sleep. Playing upbeat music may not give you the desired results, and only keep you awake for longer.

Practice Meditation

Meditating before bedtime can help you relax both mentally and physically. Mindful meditation helps you relax and reduces tension in your body to prepare you for a good night’s sleep. Take slow and deep breaths and meditate for about 10-15 minutes to ease your mind before going to bed.

Conclusion

While good sleep plays a crucial role in enhancing mind and body wellness, it can be hard to come by during pregnancy. This is where the nighttime routine steps that we have mentioned come into action. Following them regularly can help you relax and unwind before bedtime, and help drift you off to a calm slumber.