6 tips for sleeping better when you are pregnant

2. Establish a routine at bedtime

Once your baby was born, any feeling of routine will probably come out of the window. In the meantime, it is useful to have one for yourself.

“Make sure you get involved in a good bedtime routine before going to sleep, finish your mind and body,” said Dr. Morse. You can try light stretching, listen to music, meditation, sweet yoga or soothing training.

The key is to find a routine at bedtime that is pleasant – not something you feel “should” do. Anything that makes you move away from your phone, the task list or any other obligation will do the trick.

A bath, a hot shower and / or a cup of herbal tea are also sure to integrate into your pregnancy selling routine, explains Dr. Shirazian. Just make sure you don’t drink tea too close to bedtime to reduce the need to pee at night-and make sure you drink varieties without caffeine.

3. Return your thermostat at night

Sweating in your pregnant sleep is not fun – you wake up wet, uncomfortable and even cold. Several times, this is due to the hormonal changes that occur in your body, according to the Mayo clinic.

However, it is always good to check your thermostat: it can be adjusted too hot.

“We frequently recommend that the temperature of a room is between 60 and 68 degrees Fahrenheit,” said Dr. Morse. This helps you go to sleep more quickly and help prevent night sweats.

4. Incorporate the movement in your day

What you do – and how you move – during the day, influences the way you sleep later.

Indeed, there is evidence that moderate physical activity generally improves the quality of sleep to all ages, according to a systematic review of July 2019 in the European Physiotherapy Journal.

It is no different for pregnant people, but it comes with an advantage. “There are data to show that exercise increases oxygen administration to the fetus, which can help develop,” said Dr. Shirazian.

Warning

Talk to your doctor about what exercise is sure for you. They can provide advice on time, intensity and exercises that can help improve pain and reduce working time. “Swimming and prenatal yoga are excellent options for pregnant people,” adds Dr. Shirazian.

5. Pay attention to your snack at bedtime

Try to avoid eating about three to four hours before bedtime to allow your body to digest before hitting the sheets. But if you are hungry at night, a bag of hot chips or a spicy ramen bowl may not be the best to dig.

Foods rich in fat and spicy can increase the risk of reflux or heartburn when you sleep at night, says Dr. Morse. “Your growing uterus in combination with hormonal changes may make these symptoms more likely,” she adds.

Pay attention to the foods that trigger your reflux symptoms, use several pillows to raise your head and avoid lying on your back just after eating to avoid reflux, according to the American College of Obstetricians and Gynecologists.

6. Use a white noise machine

White noise is popular to help the baby sleep, but it can help you sleep too.

It has been said that a calm room is the optimal environment for sleeping, but “if you have trouble turning off your brain, playing white noise or soothing sounds could be useful,” said Dr. Morse.