How to Get Better Sleep During Pregnancy?

Between the bone-deep fatigue, extreme discomfort, and “morning” sickness all the time, a good night’s sleep can be a distant dream in pregnancy. Sleep problems are severe during the first and third trimesters when the body is experiencing the most changes in body and mind. Experts say that a mother should have 8 hours of sleep every night so they can get a minimum of 7 hours of sleep. Better sleep and rest during pregnancy support the baby inside the womb and can make mothers less cranky and increase their concentration levels throughout the day. Read our tips to make it happen.

1. Fresh Air and Gentle Exercise

Getting a lot of clean air and engaging in moderate exercises such as brisk walking, swimming, stationary cycling, yoga, etc., for as long as you are comfortable, might help you get a sound sleep at night. There are more advantages, too. A study discovered that 35 to 90 minutes of aerobic activity, if you do it 3 to 4 times a week during pregnancy, increases the chances of vaginal birth and lowers the risk of developing gestational diabetes and high BP.

2. Avoid Caffeine

Caffeine is a booster that can have several adverse impacts on your sleep cycle. First, it can keep you active for a long period after your usual bedtime. Second, if by any chance you fall asleep, it can trigger you to wake up frequently in the night. Any of these outcomes can have a huge impact on both the length and quality of the sleep. The ideal solution is to lower the intake of caffeine from your balanced diet, especially at lunch and dinner.

3. Get Some Vitamin D

Your body must be exposed to sunlight during the day. If you don’t, the release of melatonin, which signals your body to sleep, can be affected. Now the burning question is, for how much time do you have to be in sunlight? Doctors recommend 20 to 30 minutes. They also suggest using skin protection during this exposure, as skin is very sensitive in pregnancy. There are many ways in which you can do this, like reading a book in the garden, a walk, or a run.

4. Healthy Eating

You should eat a healthy diet, including fresh fruit and vegetables. Apart from that, you can have a cup of herbal tea that can help you calm down in the evening. But do some research before taking a drink; no doubt ginger and peppermint teas can be helpful in easing morning sickness, but such green tea has the same dose of caffeine as normal tea. So try to gain information on the stuff you eat or drink.

5. Wear Maternity Sleepwear

As your body changes during pregnancy, so does the sleepwear. Your favorite T-shirt may no longer fit anymore. Also, it's not suitable for your growing bump, night sweats, or sensitive skin. Therefore, invest in maternity sleepwear. They are made from moisture-wicking, elastic, and non-allergenic fabrics like cotton, nylon, elastane, and microfiber. These fabrics keep you dry, adapt to your shape, and reduce friction.

A good maternity bra or nursing bra can also make a big difference at night. Generally, these bras are designed without underwires and harsh seams. They offer gentle support, help with breast tenderness, and prepare you for breastfeeding later on. Maternity nightgowns, pajama sets, and nursing-access tops are all great options.

6. Helping the Heartburn

Females who do not have indigestion before are for sure going to face it badly during pregnancy. It is provoked by the hormonal changes in the valve between your abdomen and the tube. In simple words, the stomach acid can enter the tube and induce a burning sensation. Moreover, in the final stages of pregnancy, your expanding uterus can put pressure on your belly and worsen the burn during sleep.

To cure it, you should not eat oily or spicy food and eat little and very slowly. Alternatively, what you can do is raise the head of your bed by 10 to 15 cm or sleep upright on 2 or 3 pillows. If it won’t go away by doing all this and you can’t sleep, ask your doctor or nurse for medical advice. Although medication may not be able to fully relieve your heartburn, your doctor or midwife may recommend a pregnancy-safe antacid.

In Summary

Unfortunately, sleep is not a luxury during pregnancy, but it is a necessity for the mother’s and baby’s health. Try all the above-mentioned tactics to get a better sleep; we are 100% sure that each will work to some extent. Don’t feel guilty for taking extra naps or going to bed early. It’s also important to choose the right clothes to enjoy a good sleep. Brands like Lovemere offer essentials for pregnancy, postpartum, and breastfeeding and understand what moms truly need. So, prioritize sleep, listen to your body, and remember: rest is productive when you’re growing a life.