Most pregnant women at some point in their pregnancy have difficulty sleeping. Hormonal changes, problems like nausea, heartburn and more to the end the size of the belly are some of the main causes for having sleep disorders in pregnancy.
Although there are no miracle recipes, the truth is that changing some behaviors can help you to have a more restful sleep.
Tips for Sleeping Well in Pregnancy
Avoid drinking drinks with caffeine, many people associate caffeine only with coffee, but this is also present in tea and soft drinks. If you can not live without a cup of coffee, avoid taking it after 7pm.
Many pregnant women, even those who are going to have their babies in the winter, feel warmer, avoid bedding that is too hot like thermal sheets and try to keep the room cool and airy.
More towards the end of pregnancy with the size of the belly, you will hardly be able to sleep a whole night rested, at this time enjoy whenever you can to make a snooze of 30 to 60 minutes during the day. But do not go beyond this time so as not to lose sleep at night.
The pregnant woman must find her position to sleep, we are all different and what results in one woman may not result in another, the most adopted position is to sleep on one side, with a pillow under the knee and another on the belly, should avoid lying down up for a long time.
If you suffer from heartburn, it is best to sleep with your head elevated, put more than one pillow under your head so as to keep it high and reduce heartburn.
The bladder of the pregnant woman seems to decrease, so you should avoid drinking too much fluid at night, but do not forget that it is important to drink plenty of water during the day.
If you can not fall asleep after a while, get up and go to the living room or porch, turn on the TV, listen to music, or read a book, sitting in bed will not help you fall asleep.
If you suffer from nausea, take a light snack before going to bed, but avoid sugary foods or liquids.
If you are uncomfortable with nausea (common in the first trimester), keep your belly full by eating light snacks, such as dry biscuits, especially before bedtime.
Sleep on the left side, this position helps blood and nutrients flow to the fetus and uterus more easily, and helps the kidneys eliminate unnecessary fluids.