Tips for a Better Sleep for Pregnant Women

Some pregnant women experience disturbances in sleeping than at any other time of their lives. This is common and it usually begins early in the first trimester when pregnant women tend to make more trips to the bathroom due to the rising of the level of the hormone progesterone and the faster clearing of the blood protein creatinine. To make sleeping easier for pregnant women, here are some tips to remember:

Make a consistent sleep-wake hours, limit naps, and avoid caffeine. You can also establish a relaxing routine before going to bed like drinking hot milk or reading a nice book.

Reduce stress and get into relaxation techniques instead. You can do meditation, deep breathing, or yoga.

Limit fluid intake after 6pm to avoid frequent trips to the bathroom.

Be relieved from lower back pain through massage, local heat, and special pregnancy pillow support.

Use stimulus-control techniques like using the bed only when you are sleepy and getting out of bed in the event of prolonged awakenings.

Avoid caffeine and alcohol totally to prevent insomnia. If it persists, see a doctor to get expert advice.

 

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