A poll carried out by the National Sleep Foundation found that 78% of mums-to-be in the USA have trouble sleeping – is that because of the cravings, toilet trips or trying to get comfortable? Probably all three! If you’re not part of that very lucky 22% then try out the following tips for a restful night’s kip during pregnancy.
To make sleepless nights a thing of the past (until your bundle of joy arrives!), give these ideas a go:
- Get your daily dose of fresh air each day, heading outside for at least 30 minutes. This will reinforce your sleep-wake cycle so you’ll sleep better at night.
- Eat regularly to keep your blood sugar level, choosing meals that are slow to digest, such as wholegrain carbs, proteins and vegetables.
- Skip the late night snacks!
- Keep cool – your temperature increases during pregnancy, so get yourself a low-profile, 4.5 tog duvet, open the window, and find your ideal temperature.
- Have a nice relaxing bubble bath and cuddle up before bed.
- Get comfy – with more pressure on your spine, comfort is key. Fill your bed with all the pillows you need, including a pregnancy pillow, which supports the length of your body.
- When your bump is getting big, the best position to sleep in is on your left side, putting you in the ideal position to increase the amount of blood and nutrients that reach the placenta and your baby. Keep your legs and knees bent and put a pillow between your legs.
- Try not to toss and turn – if you’re restless, get out of bed for a bit and walk around the house, then get back in bed and try to sleep again.
- If you need to nap, keep it short and sweet – don’t go for longer than 30 minutes.
- Turn off the lights – even things like alarm clocks and iPad screens; artificial light can disturb natural sleep. If you’re struggling to sleep because of invading light from outside, it may be worth investing in some blackout curtains or blinds.
- Keep the bed for sleep – you don’t want your brain to associate your bedroom with other activities that could stop you from being able to wind down at night.
Enjoy your summer pregnancy and make sure you get enough sleep! For help and advice, get in touch with your local Mattressman store, where our sleep experts will be more than happy to help.