Sleep is one of those things that can be difficult for some even at the best of times. Insomnia and troubles staying asleep is something that is all too common. In fact statistics show that two thirds of adults in the UK have disrupted sleep, which means they aren’t getting enough quality sleep. Once you throw pregnancy into the equation, the idea of sleeping comfortably and waking up rested is almost impossible.
If that sounds like you right now, and you’re desperately trying to get enough sleep to feel at least somewhat rested, then know that you aren’t alone. During the early stages of pregnancy, it’s common to develop insomnia and have problems falling or staying asleep. As your body grows, sleep can continue to be difficult because it gets harder and harder to find that comfortable position. So, before you just accept that a lack of sleep is the new normal for you, here are some top tips that can help you sleep better during pregnancy.
Know What Position is Best
First things first, it’s important to know what sleep position is best at which stage of your pregnancy. According to this piece about sleep and pregnancy, the first trimester is really the only time you have the luxury of sleeping in any position you feel comfortable with. As your body grows and the baby develops, sleeping on your tummy or back will become impossible. What that means is that you will need to sleep on your side, which doesn’t always feel natural.
If you aren’t used to sleeping on your side, you can use a pillow behind you and in front of you to basically act as a brace and stop you from turning over in your sleep.
Make Sure Your Mattress is Supportive
There is also the fact that your mattress needs to be supportive in order to promote good quality sleep. If you’re stuck on your side, then having a mattress that supports your spine and entire body is essential. You can find a huge selection of mattress types online such as reflex foam, memory foam, orthopaedic, and even mattress toppers, all of which can be ideal solutions.
Limit Your Fluids Before Bedtime
Pregnancy is known for causing increased bathroom visits, so if you want to limit those through the night then it’s a good time to cut back on fluids after the 6pm mark. You can still have a bit to drink, just try to get the majority of your fluids in before this point.
Eat an Hour or Two Before Bed
Heartburn is another common symptom during pregnancy and can keep you up at night. It’s a good idea to eat one to two hours before lying down in order to limit heartburn.
Make Use of a Fan
It can also be hard to get comfortable where temperature is concerned. You can go through hot and cold spells so having a fan in the room to help you stay comfortable is usually helpful.
Sleep is one of those things that can be rather difficult to achieve during pregnancy, but with these tips, you’ll definitely increase your odds of success.