Sleeping Better While Pregnantby Elizabeth MacDonald
The number one complaint of pregnant women is their inability to sleep well. This comes with the territory as you are growing a human, but is there anything you can do to battle this great hurtle?
Sleeping Better While Pregnant
Many moms begin experiencing insomnia in the second and third trimester of pregnancy. As more frequent urination occurs, heartburn persists, ligament pains intensify, and baby movements become stronger, sleep seems to slip farther and farther away. Excluding most of these ailments, some women struggle with simply falling asleep or returning to sleep if they awaken at night. To fall asleep and stay asleep you can try several things, including:
- Exercise: breaking a sweat and working your muscles for at least 30 minutes each day can aid in sleep.
- Protein (Brewer’s Diet with whole foods): Eliminate processed foods, fast foods, caffeine, dairy, and even gluten if it helps you feel better! High quality protein satisfies the full body (including the brain!) and will keep you fuller longer. Make sure you are eating as much protein as you can throughout the day, but ensure your last meal or snack is protein-packed.
- Supportive pillows: Bad pillows are no bueno, Mama! A comfortable, firm, and supportive pillow will help prevent tossing and turning.
- Mattress topper: If a new mattress is out of the budget, invest in a mattress topper that will have you sleeping in the clouds.
- Room environment: Make sure you are tired before getting into bed so that your body associates the room with sleep. Turn the air conditioner down, create a dark space with black out curtains, turn on a sound machine or air filter, fill the diffuser with lavender, and have plenty of blankets to snuggle up with!
Restless legs, sciatica, back pain, pelvic pressure, round ligament pain, heartburn, headaches, and charlie horses are only a few of the pains that keep moms awake at night. You may not avoid all of these ailments, but you can try to act preventatively by including the following in your pregnancy routine:
- Chiropractic care: A chiropractor certified in the Webster Technique will be able to help with keeping your baby in a good birthing position. They will also have experience helping with aches, pains, heartburn, headaches, etc. You will sleep better when your body feels better.
- Hydration: Charlie horses, cramps, Braxton hicks contractions, and more are all triggered by dehydration.
- Other natural remedies: Consider adding magnesium and other supplements into your vitamin regimen. (Talk to your midwife or doctor prior to beginning anything new.)
Create a Routine
Use the time before sleep to set yourself up for a successful night. Go for a walk after dinner, take a bath, read for 30 minutes, and avoid electronics. Ask your partner for regular massages and practice relaxation techniques to prepare for labor. If you cannot sleep, get up and leave the bedroom until you are tired.
Chronic sleep disturbances weaken the immune system and can be linked to preeclampsia. Get a solid hold of your sleep situation now so you can rest stress free and feel more energized throughout the day.