Sleeping for two and can’t get enough rest?
Pregnancy sleep goes through many changes while you are growing your little one. Here are some bedtime solutions for getting more sleep while you’re expecting.
Depending on what trimester you’re in your sleeping habits can vary. From the first trimester early bedtime to restlessness of your final weeks, sleep is very important.
You might be wondering, “How many hours of sleep do you need while pregnant?” The CDC says that adults need 7 or more hours of sleep for the best health and wellbeing.
Pregnancy sleep has its challenges, like new aches and pains, increased trips to the bathroom and trouble getting comfortable. With all these changes happening, the quality and quantity of your sleep change drastically.
I feel your pain mama! Here are the best pregnancy sleep tips to help you get more rest. Just one or two of these things can make a big difference.
18 Helpful Pregnancy Sleep Tips
1. Use a pregnancy pillow
There is a reason this is at the top of the list and that’s because it’s my favorite “sleep hack” of them all. A pregnancy sleep pillow really changed the game for me and I wished I would have bought one sooner.
I bought one in my second trimester and it made a world of difference in getting comfortable. This is the exact pregnancy pillow I used and would recommend to any expecting mother. It is an investment that pays you back every night.
Related: 10 Ways To Feel Better During Your First Trimester
2. Prepare the bedroom
When you go to sleep, your bedroom should minimize all other distractions. Turn the TV off and any bright lights. Use blackout curtains if you need to. You should be able to focus on sleep only.
3. Minimize drinks before bedtime
The increased nighttime trips to the bathroom can interrupt your sleep. Try to avoid drinking immediately before bedtime. Drink well and stay hydrated during the daytime hours so that you can taper off your fluid intake during the evening.
4. Use the bathroom before bed
Speaking of bathroom trips, if you can manage to go to the bathroom before dozing off you may get a longer block of uninterrupted sleep.
5. Exercise
Exercise is great for expecting moms and has lots of benefits. But did you know it can help you sleep better? By working off excess energy, you will fall asleep easier. The key is not to work out too close to bedtime. You don’t want to be too wired before going to bed.
Related: Why Moms Should Make Time For Exercise
6. Take Naps
Getting more sleep can also mean taking advantage of opportunities to sleep instead of doing something else. If you can squeeze a nap in during the day, then go for it.
For example, as a working mom, I get an hour lunch break. Sometimes I utilize this hour to catch some zzzzs after a quick bite to eat. Studies show that a power nap, which is considered to be just 20 minutes, can leave you feeling refreshed and productive.
7. Sleep Aid
Natural, drug free sleep aids can help you with getting more sleep during pregnancy. Chamomile tea and lavender aromatherapy are examples of natural sleep aids.
Check with your doctor if you are considering any other type of sleep aid first.
This Pink Stork Sleep Tea does not contain melatonin or caffeine and is designed to help you fall asleep and stay asleep.
8. Maintain a regular sleep schedule
Keeping a consistent bedtime is a good sleep habit. This can be challenging to do because days with other little ones can be hectic and then add on work and or school obligations.
Pick a bedtime and try to stick to it as much as possible. Consistency is good for your body’s internal clock.
9. Don’t eat right before bed
Going to bed on an empty stomach isn’t the best idea, but neither is eating a heavy meal before bedtime either. The happy medium is to eat your last meal about 2-3 hours before you lay down for the night.
10. Avoid caffeine before bed
Caffeine is a stimulant that takes our bodies hours to get rid of. You don’t want to be overstimulated before bed. It’s also a good idea to limit caffeine consumption during your pregnancy to less than 200 mg per day so this is an easy tip to implement.
11. Relaxation music
Music can affect your mood. A relaxing tune may help lull you to sleep if you’re having trouble dozing off.
There are tons of these types of videos on YouTube for free. Just a reminder to keep the phone /tablet screen facing downward when playing them to block out any light from these devices.
12. Warm bath
Something about a warm bath is just relaxing at the end of a long day. Taking a bath before bedtime may help settle you and get you ready to sleep soundly. Why does it work? After a warm bath, our body temperatures drop and this promotes better sleep.
13. Get help with childcare
If you have other children, consider childcare arrangements that may allow you to get a nap or even head to bed earlier. You could ask your partner to take care of the nighttime routine.
You might nap while the other children are at a daycare provider. You could ask a friend or relative to watch the other children for a break.
14. Minimize anxious thoughts
Pregnancy can be full of uncertainties because we can’t exactly see what’s going on daily with your growing baby. It can be easy to slip into anxious thoughts because of your concerns.
You can try some of these things to minimize anxious thoughts: yoga, deep breathing, meditation, journaling. If these thoughts still seem to be keeping you awake at night, you can talk to a therapist.
15. Limit electronic device usage
Using electronic devices likes phones, laptops, tablets can interfere with your body’s internal clock. The light from these screens can delay the release of melatonin.
It is good practice to stop your screen time at least 30 minutes before bed, earlier if you can.
16. Bedside fan or ceiling fan if you’re too hot
The ideal temperature for sleeping is 68 to 72 degrees. If you’ve set your thermostat and you’re still hot, I recommend using the ceiling fan to cool down the room.
If a ceiling fan is not available, try a tower fan near your bed. Cooler temperatures promote better sleep. Make sure your fan is quiet because you don’t want any noise waking you up.
Another good idea is to make sure the fan is programmable, so you don’t have to wake up in the middle of the night and turn it off.
17. Find the best sleep position
It is recommended to sleep on your side during pregnancy. With this suggestion, it may seem like your “positions” are limited, but you do have a few options.
This is where the pregnancy pillow I mentioned comes in handy. Here are a couple of positions that you could try: Sleep Positions During Pregnancy.
18. Get a massage
A massage may be something that you can indulge in every now and then but it is so worth it! One of the ultimate ways to relax may to be schedule a prenatal massage and then head home to sleep!
I’m curious to see what pregnancy sleep solutions have worked for you. Let me know what helped you get more rest!
Need more pregnancy advice? Check out all my pregnancy posts!
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