Quality sleep is important for everyone. It is advisable to sleep at least for 8 to 10 hours every day. Some find it difficult to sleep, and this leads to life-threatening diseases. Even expecting mothers find it difficult to sleep due to various reasons. They lose sleep because they feel anxious about motherhood, frequent urination, sleep apnea or breathing effort they take while asleep, and cramping or itching in their legs. Good quality sleep is important for an expecting mother to relax and feel fresh. If you’re suffering from sleep deprivation, then follow these simple tips that will help you with quality sleep:
Comfortable mattress and pillow
A comfortable mattress and pillow are quite critical for an expecting mother. If the mattress and pillow are not comfortable, it will affect their sleep and will lead to body pain and mood swings. Invest in a good mattress and pillow to get sound sleep in the night. Special pillows are available in the market for pregnant women. These special pillows are more comfortable than the standard pillows. Since back pain is quite common during pregnancy, it is advisable to place a pillow on your back whenever your back aches.
Walk or exercise regularly
Walking is the best exercise for pregnant women. Walk for at least 30 minutes a day, and you will have a good sound sleep in the night. Expecting mothers can do simple exercises. However, do not exercise if your doctor has advised against it. Even meditation can help in relaxing your mind and body. Walk, exercise, and meditation will help you in getting quality sleep in the night.
Maintain a routine
Sleep every day at the same time and also wake up at a fixed time every day. If you follow a routine to sleep and wake up at the same time, you will not find it difficult to fall asleep. Follow the sleep routine every day even during weekends.
Have early dinner
Having early dinner is one of the good habits that not only pregnant women but everyone should follow. An early dinner will allow time to digest food. Avoid spicy food for dinner to avoid acidity and heartburn. It is advisable to have a light dinner. It will allow your food to digest quickly. Once your food is digested, you can have a sound sleep.
Avoid drinking too much fluid in the night
One of the reasons expecting mothers wake up often in the night is for urination. Avoid drinking huge quantity of fluid just before going to sleep. During pregnancy, it is advisable to drink a lot of water or fluids. However, if you’re just about to sleep in an hour, avoid intake of fluids in large quantities.
It is beneficial for an expecting mother to take naps during the day. However, don’t take a nap just before bedtime and don’t allow a nap to go over 30 minutes. Even though you take naps over day time, sleep at least for 8 to 10 hours in the night. Quality sleep is important for expecting mothers as much as it is important for everyone else. The sleep should be sound sleep without waking up several times in the middle of the night. Sleep on your left side and it will increase your blood circulation to the kidney, uterus, and fetus.