Sleep problem during pregnancy

Some of the pregnancy symptoms caused by hormonal changes and other factors can lead to some sleep disorder or a reduction in sleep quality. However, even though some of the causes of sleep disorders during pregnancy are out of your control, there are certain sleep tips that you should apply to get better sleep during pregnancy. Below are some of the tips for a good sleep during pregnancy that you should apply.

Supporting your back and tummy with an extra pillow

You can improve the quality of your sleep by placing a pillow between your legs. This will not only make sleeping on your side easier, but it will also support your lower back. If you suffer from indigestion, also known as acid reflux, you should try raising your torso up with a wedge pillow. Sleeping with a wedge-shaped pillow, which raises the torso, will bring the gravitational force against the movement of stomach acid up the esophagus.

Follow the proper diet

There are some foods that induce deep sleep. You should meet with a dietitian to recommend these foods. Your diet plan should include carbohydrate-rich foods like cookies and bread. You should also eat foods that provide protein. They will do you a lot of good and help you have a sound sleep. This is because protein foods prevent hot flashes, nightmares, headaches, and help keep blood sugar levels in balance.

Drink a lot of water

You should drink enough fluids to avoid dehydration. However, it is recommended that you drink more water during the morning hour. Do not drink a lot of water at night. As you know, pregnancy is associated with frequent urination which leads to more bathroom breaks during the night. This implies that you have frequent sleep interruptions that are not good for sound sleep. Therefore, if you drink more water at night, it will cause you to urinate more frequently during the night.

Quitting smoking and alcohol consumption

The nicotine in cigarettes and alcoholic beverages is not good for your baby. But they can also cause sleep disorders. Although alcohol can quickly induce sleep, it is a diuretic and therefore will disrupt your sleep. Nicotine will keep you awake because it is a stimulant. You should also avoid or reduce the consumption of any other diuretic drinks or beverages that contain caffeine.

Do not eat in excess

Avoid overeating or consuming spicy or acidic foods for dinner. The ideal is to eat small portions frequently. You should also eat at least an hour before you go to bed.

Do exercise

Regular exercise will do you good and help you sleep soundly.

Have a good sleeping environment.

Your mattress and bed should be good and comfortable. Make sure that you dress your bed correctly and that the temperature in your room is normal so that you can sleep comfortably.

Have a good sleep schedule

Practice going to sleep and waking up at a set time.