When you’re expecting and not sleeping well, it’s hard to find the energy to prepare for the demands of new motherhood. Whether you’re suffering from leg cramps or raging nighttime heartburn, say goodbye to restless nights with these ten helpful tips.
1. Exercise Daily
Studies show that moderate, low impact exercise for at least 30 minutes a day may aid sleep. Try walking, yoga, Pilates, and swimming.
2. Establish a Calming Nighttime Routine
Incorporate activities into your after-dinner routine that promote relaxation. Reading, writing, and listening to soothing music are great options. If your partner is willing to help, massage works wonders to aid sleep.
3. Unplug
Onscreen programming and content is stimulating. Let your mind take a break at the end of a long day and turn the television and computer off at least an hour before bedtime.
4. You Can Never Have Enough Pillows
Don’t be shy about gathering as many pillows as you need to get yourself into a comfortable position. If you’re suffering from heartburn or GERD (gastroesophageal reflux disease), use a pillow to elevate your upper body to relieve symptoms. Pillows between your legs, behind your back, and under your belly may help alleviate the pressure and aches that are ruining your sleep.
5. Alternate Sides
Sleeping on your left side is preferable for both you and the baby, but it’s impractical to attempt to confine yourself to just one position for the whole night. Go ahead and sleep on your right side. Just remember to stay off your back!
6. Keep Cool
Go ahead, let in the cool air! Several studies have found that the optimal temperature for sleep is around 60 to 68 degrees Fahrenheit. Lower the thermostat (or open a window) in your bedroom and use blankets to regulate your body temperature.
7. Snack Before Bed
To ward off nausea and prevent dips in blood sugar, try eating a small, nutrient-rich snack before bedtime.
8. Reduce Fluid Consumption after 7:00 p.m.
Stay hydrated throughout the day and lessen fluid consumption after a certain time in the evening. You won’t eliminate your nighttime bathroom visits completely, but it should certainly help.
9. Eat Right
Throughout the day, focus on healthy eating. Lose the spicy and fried foods that are likely to trigger heartburn and other gastrointestinal upsets that could keep you up at night.
10. Talk to Someone
Understandably, expectant moms have a lot on their minds. If you find yourself having a hard time settling into sleep because of anxiety, try taking some time out during the day to talk to someone about your worries. Getting your thoughts out in the open with your partner, a friend, or even a therapist can help your mind slow down at night to aid sleep.
