Improve pregnant woman’s sleep it is indispensable for the whole pregnancy to be lived in a comfortable way and without causing anxiety or stress. After all, when we sleep well, we tend to have a lot more disposition, motivation and a sense of well-being, don’t we?
Because of this, nothing better than investing in a routine that prioritizes quality sleep and unleashes many benefits for women.
In our content today, however, you will find several tips that can improve the pregnant woman’s sleep in a very effective way. Look:
How to improve the pregnant woman’s sleep?
To improve the pregnant woman’s sleep, it is necessary to understand that, yes, the woman will feel more tired throughout the day and this is extremely normal. I.e, the feeling of tiredness felt throughout the day is not necessarily related to a bad night’s sleep.
With that in mind, it is easier for you to build a routine that respects your limits and provides comfort and well-being. See our considerations regarding this:
Take naps throughout the day
As we mentioned, it is extremely normal for women to feel tired throughout the day. This is due to the fact that hormonal levels undergo so many changes throughout the development of pregnancy.
The problem arises when these hormonal imbalances are also responsible for eliminating sleep at night, causing the woman to have acute bouts of insomnia.
So, the best way to get around the tiredness that comes from this is to investing in naps throughout the day. Believe me, 2 or 30 minutes of sleep throughout the day can already make you feel much more excited and willing.
See also: Sleep hours: Find out according to the child’s age!
Practice sleep hygiene every day
Sleep hygiene is also essential for the pregnant woman’s sleep to be more qualified and invigorating. But, how to practice it correctly? In reality, it is quite simple:
- Try to keep the environment in a pleasant climate to sleep, keeping the air conditioning at 24 degrees, for example.
- Change bedding frequently, this helps to create a feeling of comfort and well-being.
- Do not use electronic devices after 8 pm, they can disrupt the balance between sleep and wakefulness.
- Do not consume very heavy foods at night.
- Have a fixed time to lie down and respect it.
- Read before bed.
- Do not practice heavy exercise at night.
Try to maintain a sleep schedule
Following the point brought up in the topic on sleep hygiene, remember to keep a routine that is balanced and does not fluctuate with the days.
That is, establishing a time to lie down and to wake up is essential to ensure that the pregnant woman’s sleep is qualified and balanced. That way you will be able to get your body used to the schedules and improve the quality of your rest.
Read more: Urinary tract infection: How does it occur and how to treat it?
Do appropriate physical activities for pregnant women
Beware of physical exercise! You need to maintain an activity routine that respects pregnancy. That is, nothing to overload the body, okay? Here, the accompaniment of a physical educator is necessary to improve their results.
In addition, the schedule for exercising also needs to be on the agenda: exercising too late can make it more difficult for you to sleep at night.
Raise the headboard to prevent shortness of breath
When pregnancy is more advanced, you can raise the head of your bed to avoid shortness of breath when you lie down.
This small change will make breathing easier and your belly will not disturb your comfort at bedtime.
If your headboard is not adjustable, try using more than one pillow to sleep.
Read more: Shortness of breath during pregnancy: why it happens and how to dribble
Massage the legs to improve the pregnant woman’s sleep
To induce the pregnant woman’s sleep, it is possible to bet on massages with vegetable and essential oils. These oils (such as lavender) have sedative properties that can help you relax and promote a more peaceful sleep.
In addition, leg massages can decrease fluid retention, pain and discomfort. Thus, the woman automatically feels more comfortable and ready to sleep.
Sleeping on your side may be the best alternative
When you already have a bigger belly, try sleeping on your side to improve blood flow and consequently feel more comfortable.
Give preference to lying on the left side, because on the right side you can still feel uncomfortable and even a little short of breath.
Take warm baths at night
If the pregnant woman’s sleep is still not comfortable, a good warm bath before going to bed can help induce sleep. This is due to the fact that the warm water dilates the veins and allows for better blood circulation, which consequently relaxes the muscles more and promotes well-being.
As a consequence, the tendency is for women to feel more comfortable in bed, thus improving their rest and sleeping faster.
The pregnant woman’s sleep should be prioritized
Everyone deserves to sleep well, just as everyone knows that a poor night’s sleep can trigger stress, anxiety and discomfort throughout the day. Therefore, prioritize the pregnant woman’s sleep so that she has an even more comfortable pregnancy.
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