A lot of pregnant women out there are dreaming about getting sleep. Learn how you can get that much-needed shut-eye.
Expectant mothers often wake up due to bouts of nausea, heartburn, back pain or leg cramps. And later in pregnancy, the baby's kicks and Braxton Hicks contractions may keep you awake. And on top of all the physical discomfort, worry about the upcoming birth and what it’s going to be like to be a mother may keep you up at night [1].
It has been scientifically proven that pregnant women wake up more often, and the quality of their sleep decreases [2]. But here are some things you can do to get better sleep.
Relax before bed
Make an evening relaxation plan. Include quiet and enjoyable activities. For example, dim the lights and meditate . You can try various mindfulness techniques or reading a good book [3].
Don't use your smartphone two hours before bed
The blue light emitted from screens suppresses the production of melatonin, a hormone that regulates the cycles of sleep and wakefulness [4]. So try to change your habits: an extra hour of scrolling through social media is not worth a sleepless night.
Pay attention to your “sleep gate”
A “sleep gate” part of the sleep cycle when your body will allow you to fall asleep. Pay attention to when you feel sleepiness coming. It is a familiar feeling to everyone: suddenly, incredible sleepiness overcomes us. But, often, we push through, because it seems too early for sleep. And then, when we do go to bed, we lay there awake, wondering what happened [5]. What happened is you missed your “sleep gate” and now will have to wait for the cycle to complete.
Instead of pushing through and catching a second wind, listen to your body. If you feel tired, go to bed. This will be the easiest time to fall asleep.
If you can't sleep, don't lie in bed
Chances are you missed the gate of sleep. It makes no sense to toss and turn in bed, suffering. In fact, laying in bed miserable is not good for you. Soon, you will associate your bed with the pain and frustration of not being able to fall asleep easily.
When you find that you can’t sleep, get up and walk around, sit in an armchair, read a book, or listen to music. After some time, sleepiness will return, and then go lie down [6].
Write down your thoughts
If endless disturbing thoughts swarm in your head, write them down in a notebook. The act of getting them out of your head helps! It may seem too simple, but it works. Try it [6].
