A good night’s rest may be difficult to achieve before pregnancy and may seem impossible during one. Bad sleep habits prior to pregnancy can carry on making common pregnancy sleep disturbances such as snoring, leg cramps, and nausea even worse.
Use these helpful sleep tips to help you get your best rest, before and after birth:
Monitor what and when you eat and drink:
-Drink less in the late afternoon and evening
-Avoid heavy meals and spicy foods before bedtime
-Cut back on caffeine
-Snack before bedtime to discourage morning sickness (saltine crackers)
-Say no to smoking and alcohol
Learn how to relax:
-Take naps during the day
-Don’t work out too close to bedtime
-Practice relaxation techniques
-Enroll in classes such as, labor and delivery or baby care
-Don’t let your “worry list” worry you
Practice good sleep “hygiene”:
-Commit to a sleep schedule
-Establish a relaxing routine before bedtime
-Make your bedroom a cozy sanctuary
-Use your bed only for sleep and intimacy
-Train yourself to sleep on your left side
Still can’t sleep?
-After 20-30 minutes of lying awake, go into another room. Light reading or soothing music can help you feel drowsy.
Don’t worry; interrupted sleep during pregnancy is completely normal!
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