Everyone tells you to get as much sleep as possible while pregnant because it will be difficult to get much sleep after the baby is born. But, even if you didn't have any trouble before you were pregnant, the pregnancy might interfere with good rest. It is common for pregnant women to experience insomnia and difficulties with getting a sound sleep. There are several reasons why you may experience sleeping problems. For example: frequent bathroom trips, leg cramps, anxiety and difficulty finding a comfortable position. Fortunately, there are a few things that you can to help you get the sleep you need, despite the challenges of pregnancy.
Heartburn and Indigestion
Some women have heartburn or indigestion during pregnancy, specially in the later stages. That sure can prevent you from sleeping well, it's not fun wanting to throw up when you're lying in bed. So avoid eating a heavy meal before going to bed. Try eating a small protein snack two hours before bedtime. It might prevent you from getting hungry and helps with digestion. It may also help to relieve your morning sickness if you're suffering from it.
Trying to sleep when pregnant in an uncomfortable environment will be almost impossible. Make sure your bedroom is dark, quiet and comfortable. The temperature of the room should be cool, but not cold. If you can hear outside noises, try using background sounds, such as a quiet music. It is important to establish a bedtime routine. You need time to wind down before attempting to fall asleep, so try avoiding watching television or talking on the phone. I suggest reading a book or taking a bath (or both). Try to go to bed at the same time every night and wake up at the same time each day to regulate your sleeping patterns.
Tossing and Turning
If you have Pelvic Girdle Pain (PGP) it might be difficult to find a comfortable sleeping position. The more you toss and turn while trying to get comfortable, the more discomfort you will experience. One of the easiest ways to ease the pain is by using a maternity slide sheet. The maternity slide sheet makes it less uncomfortable when you are rolling over and switching sides. It is also helpful to sleep on your left side. It helps to improve your circulation and might relieve back pain.
If you cannot fall asleep in 30 minutes after going to bed or if you wake up and cannot fall back asleep, avoid tossing and turning in bed. Instead, get up and go into a quiet room to read a magazine or listen to soft music to relax and go back to bed after you feel drowsy. If you continue to have disruptions in your sleeping pattern, try to not worry about the lack of sleep. It will only increase the stress. If you can get at least six hours of sleep each night and a short nap during the day, you will get back on track with your regular sleeping pattern. If you get less than six hours of sleep, you should talk with your doctor or midwife for recommendations. It might sound a bit over the top, but sleep is important for you and the baby.