Many, many people struggle with getting a good night’s sleep, and pregnancy sleep complaints are no joke. Mayo clinic notes that 75% of pregnant people have challenges sleeping at some point in pregnancy, so if you aren’t sleeping well, you’re not alone. Keep scrolling for tips to more comfort for better sleep.
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There are many reasons you may be waking up at night. In addition to waking frequently for bathroom breaks, you’ll soon be woken by a kicking, wiggling baby. If you are already a parent who is still in the throws of nighttime parenting, you may be up with little ones. Add to that waking for a midnight snack, leg cramps, vivid dreams, flipping and turning from side to side, and quenching your thirst. Sometimes you’ll wake for one of the aforementioned reasons and easily settle back to sleep. Other times you may struggle with terrible insomnia. You get the picture. Sleep is medicine, and if you’re not sleeping, everything else in your life may feel hard.
Practice Good Sleep Hygiene
- Stick to a routine by planning for 8-10 hours in bed. Having the same bedtime and wake time is beneficial.
- Pay attention to your food and beverages. Being too hungry or too full will disrupt your sleep. Caffeine should be avoided after 12 p.m.
- Your environment is important. Limit screens including TV, computer, tablet, and phones. Use room darkening shades and earplugs, as well as white noise to create a dark, quiet environment. Turn the thermostat down — you’ll sleep better in a cool room.
- Limit daytime sleeping. Long naps will disrupt your sleep. Limit naps to 30 minutes, if you need one.
- Get some exercise and fresh air every day.
- Pillows, pillows, pillows. Find what works for you. Most pregnant people find comfort with a variety of pillows around their sleeping body. Try a wedge pillow for your belly or a full body pillow for more support.
Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself throughout the next week: