Getting pregnant means making a lot of changes in your life, from preparing your home for the addition of another human to your changed eating habits to the massive changes to your body.
One of the biggest changes that happens to the body during pregnancy is your growing stomach, which makes sleeping difficult on its own. When you work in the other issues, it will be even more difficult, but sleep is incredibly important to your own health and that of your child.
Here are some tips and tricks to help you do whatever you can to improve your sleep during this trying time, and the knowledge that you are not at all alone with these troubles.
Make Sure Your Bed Is Comfortable
The comfort of your bed was probably something that you take for granted before you got pregnant, but even if it wasn’t, pregnancy forces you to adjust the way you sleep. If your mattress does not support you in the way you need, there is no way you are going to be comfortable enough to get to sleep and stay that way.
Think about replacing your mattress or your pillows so that you can arrange them in a way that supports your growing belly and your back while you sleep.
Make Sure Your Room is Cool and Has Air Flow
You might notice that since your body began to change, you also feel a lot warmer. This is common in pregnant people and in anyone who sleeps warm. In order to get the best sleep possible, try to keep the room’s temperature as low as it can comfortably be.
67 degrees Fahrenheit or 19 degrees Celsius has been determined to be a good aim, with good airflow to help wick away sweat during the night and make it more comfortable.
Avoid Late Naps and Caffeine
Our bodies work on a natural clock called a circadian rhythm. If you find yourself needing a nap midday, You won’t be the only one. If you are tossing and turning at night, that leads to lower quality sleep which in turn leads to being more tired. Taking a nap is not a bad idea it can be difficult how to time your naps properly so that you can actually get to sleep at night with your body’s circadian rhythm set the way it is.
Do your best to nap or drink caffeine more than 8 hours before your usual bedtime in order to avoid disrupting your circadian rhythm.
Avoid Anxious Thoughts Before Bed
Another major issue for many pregnant people is before-bed anxiety. If you can, try to work on doing something relaxing and meditative before bed to help still your whirring brain.
If you find that you are still struggling to get a good night’s sleep, try talking to your doctor about what medications you might be able to take to help you. Pregnancy limits your options with medicine so don’t take too big a risk by just buying over-the-counter sleep medicine. Remember, you will be able to get some high-quality sleep soon.