How to get better sleep during pregnancy
“I am so tired, but I just can’t sleep.”
I hear this so often at my prenatal classes from expecting moms.
A growing baby, a rapidly changing body, and a mind overloaded with stress make it difficult to sleep during pregnancy.
But here is what you can do to get better sleep.
How to get better sleep during pregnancy.
Moderate exercise that does not tire you out helps you feel refreshed. You can also mediate to feel relaxed.
Take a slow leisurely walk for about 10 minutes twice a day. Check this link to know more about exercises during pregnancy.
- Chat before you go to bed:
During pregnancy you are sure to be worried about many things.
If you carry your worries to bed with you they are sure to keep you awake.
Speak about your problems to someone who will listen to you and reassure you before you sleep, so that you can sleep well.
- Eat an early dinner:
Eat a light wholesome dinner that has the right mix of carbohydrates, proteins, fats, vitamins, and minerals early in the evening. For a detailed blog on a daily meal, check this link.
Eating early and eating light will reduce any episodes of acidity that may occur when you lie down.
- Keep a light midnight snack handy:
It is normal to feel hungry all the time during the second and third trimesters.
And when you lie awake at night, you may find your stomach growling with hunger.
Keep a light snack handy for these times so that hunger does not keep you awake.
It may be a good idea to nibble on some dry fruits or drink a glass of warm milk before you turn off the lights.
- Do not drink too much water in the evening:
It is important to stay hydrated during pregnancy, otherwise cramps may keep you awake through the night.
However, it is also important to plan and finish your water quota for the day before 8 PM so that you don’t have to keep running to the toilet all night.
- Avoid tea, coffee and fizzy drinks after sunset:
The caffeine in these drinks might make it difficult for you to fall asleep.
- Do not eat chocolate when you are lying awake:
When you are stressed because you cannot sleep, you may feel like eating chocolate. But it is best to avoid it because chocolate contains caffeine. The combination of caffeine and sugar can push away sleep. Read our blog to know more on the hunger pangs to avoid.
- Read or listen to music:
A boring book or slow soothing music is likely to make you sleepy.
- Use pillows to get comfortable:
Prop your bump up with a pillow. Swing your leg over a bolster. Do what it takes to find a comfortable position to sleep in.
- Get a massage:
Massages are relaxing and help you sleep.
Always try to overcome your sleeplessness without taking medicines.
If the lack of sleep at night is making you too tired, try and take short naps during the day.
Do not worry too much about not being able to sleep at night while you are pregnant. This is normal. If you can keep fatigue away by resting when you are tired, you will be fine.
Dr. Debmita Dutta MBBS, MD
Dr. Debmita Dutta MBBS, MD is a practicing doctor, a parenting consultant, and the founder of WPA whatparentsask.com She conducts online and offline workshops on parenting for schools and corporate organisations. She also conducts online and offline prenatal and infant care classes. She is a well-known thought-leader in parenting and an expert on play, learning and eating habits. She is the author of 6 books on parenting published by Juggernaut Books and her books are among their most read books. She is frequently quoted in national and international publications of repute for her empathetic and compassionate approach to parenting and her application of physiology and brain science to parenting.