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Getting a Good Night Sleep During Pregnancy
by Teresa Redmond
Starting at the moment you find out you are pregnant, you may find getting
a restful night of sleep may be more difficult. There are many reasons you may
find it difficult to sleep during pregnancy. You may be waking for frequent
trips to the bathroom. Bouts of heartburn may also make it difficult to fall
asleep. Your baby's fetal
movement may wake you up or your bulging belly may just make it hard to
find a comfortable position to sleep in. However, there are some things you
can do to help you fall asleep and stay asleep during pregnancy.
1. Don't eat or drink at least two hours before bed. Eating right before bed
increases your chances of having heartburn. Sleeping in a semi-upright position
may help ease discomfort from heartburn and indigestion.
2. Eliminate caffeine. This may be an obvious tip, but many women do continue
to consume caffeine in pregnancy. If you haven't been able to cut out your morning
cup of coffee, at least cut out caffeine in the afternoon and evening hours.
3. Purchase a full size body pillow. Sleeping on your left side is best for
baby. It will help improve blood flow to your baby, but not all of us enjoy
side sleeping. Using a body pillow can help you find a comfy position. Putting
a pillow between your knees can help ease the pressure from the extra weight
of baby making it easier to fall asleep.
4. During the last months of pregnancy, you may find Braxton
Hicks contractions keeping you up at a night. Keeping well hydrated and
making frequent trips to the bathroom during the day may help with this. Also,
be sure to rest frequently with your feet up. This may cut down the amount of
Braxton Hicks contractions and discomfort at night.
5. Regular exercise is still important during pregnancy. Simply going on a
short walk daily will help with circulation, aid in digestion, and may help
you sleep easier at night.
6. Pregnancy can be a stressful time for some women. You may find it difficult
to sleep due to anxiety. Using relaxation techniques such as meditation, breathing
exercises, progressive tightening and relaxation of muscles, and quiet music
or nature sounds may be helpful for you to get a good night sleep.
7. Nap during the day. It may be impossible to get a perfect night sleep during
pregnancy. If you find yourself still tired during the day, resting or napping
may help with fatigue.
Author Bio: Teresa Redmond is a wife and mother to 6 children.
She is the co-founder of Justmommies.com.
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