SLEEP TIPS FOR PREGNANCY

Pregnancy is a crucial phase in every mommy – to - be’s life. While the arrival of the little one is a much anticipated event, it’s also important to remember that her body is going through a lot of changes to nurture the baby. Along with nutrition, rest is a very important factor to ensure a smoother pregnancy. Often mothers of more than one kid aren’t able to get the required rest and self-care they need during this time. Here’s where becoming intentional about sleep comes into action. Following are some suggestions on how to ensure good quality sleep during pregnancy

1. Taking multiple naps
Naps of minimum 30 minutes couple of times a day can give a much deserved break. As pregnancy progresses sleep becomes more and more elusive. Even when not feeling sleepy, merely lying with eyes closed can help. Putting feet up takes away the additional weight off them thus reducing swelling and backaches.

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2. Ensure the quality of mattress and pillows
Pregnant women often suffer from backaches as they near the third trimester. This is because the body’s natural posture goes through dramatic changes due to the pregnant belly. More the cause for investing in a good quality mattress and pillows. A firm mattress provides support to the body in the right places ensuring long term health of the spine. Also sleeping in a raised position on a good pillow can reduce reflux, a common ailment during pregnancy.

3.  Create a cohesive environment
A calm environment enhances the quality of sleep and helps the body to rejuvenate. Hence while sleeping, ensure that the room is quiet, clean and pleasant. Limit the use of screens in the bedroom. If using music, choose soft tunes on low volume. Use clean bedspreads and quilts. Diffusers or essential oils can help make the room smell pleasant while being therapeutic. Keep the lights dim to signal the mind that it’s time to wind down for the day.  A family member can give light massage to the pregnant lady and help her relax.

4. Have a consistent night time routine
A busy day can make us want to flop down on the bed and drift off to sleep. But that’s a sure shot way to wake up next day feeling lethargic. Setting a night time routine and following it religiously contributes a lot towards getting a good night’s rest. Get to bed a little before the usual time. A routine can be as simple as a quick warm bath, changing into comfortable sleepwear, reading a book or meditating for a few minutes before retiring.

Pregnancy in itself is a challenging period for women – both physically and emotionally. Protecting sleep during this time becomes vital for their holistic health. And remember, sleep well before the baby comes, because later sleep might be a hard thing to catch. ​