Some Healthy Tips for Women to Attain a Better Night Sleep during Pregnancy

Posted by Lewis Carroll on February 28th, 2018

Reduce stress and anxiety

Stress and anxiety are the main factors which don’t allow a woman to have a sound sleep at night.  Remember, excessive worrying and nervousness won’t yield any result; instead talk about your problems and concerns with your best friend or a counselor. Your mind will definitely get relaxed after sharing your issues with another person.

Drink less liquid in the evening

You must avoid liquids about three hours before going to bed else, you may have to rush to the toilet several times during the night.

Avoid fatty meals and spicy foods before retiring to bed

Acidic and spicy foods such as tomatoes and chili can lead to indigestion and heartburn. Try to have a light meal before retiring to bed.  Eat lighter meals at least 3 hours before retiring to bed in order to avoid heartburn.

Take power naps during the day

A 30-60 minute of nap during daytime will reduce feelings of fatigue, sharpen your memory and make you more alert. Naps at an incorrect time may disrupt with your sleep-wake rhythm. 

Avoid working out late in the day

Exercise early in the day to give your body enough time to relax. Working out close to bedtime may interfere with your sleep. It is recommended to finish all your exercises at least 3-4 hours before retiring to bed.

Jot down a list of the pending assignments

You must write down on a piece of paper all the work which you have to do the next day. Writing down your thoughts will lessen your worry and enable you to rest peacefully at night.

Enroll in a class

Anxiety about labor pain, safe delivery, breastfeeding and baby care may rob you of your sleep. It is better if you enroll yourself in a class where you can benefit from the camaraderie of other pregnant women. 

Follow a strict sleep routine

You can relax and drift to sleep easily if you follow a consistent sleep-wake routine. In order to sleep well, you must try a few soothing rituals before retiring to bed for ex-drinking a hot cup of milk, having a shower, listening to light music, getting a body massage or reading a pleasant book.

Sleep on your left side

After 20 weeks, lie on your left side in order to enable the flow of blood to the fetus and to your uterus and kidneys. Lying on your left side is considered best, because it improves the amount of blood and nutrients back to the baby.

Have a balanced diet

A balanced diet is important for both your and your baby’s health. You must stay away from use of caffeine and alcohol in order to sleep well. In order to avoid nausea, you can try eating frequent bland snacks throughout the day. 

Support your body

During pregnancy, use a body pillow to support your body. You may feel comfortable by keeping one pillow under your knee and another under your belly.

 If still, after following all these sleep tips a pregnant lady fails to sleep peacefully at night, then she can take the help of cheap online sleeping pills the UK such as Ambien( Zolpidem), Zopiclone ( Zimovane) and  Nitrazepam ( Alodorm) for a serene rest at night.  These pills, however, must be used under the supervision of a certified general physician.