Pregnancy is not only a joyful expectation of the baby but also your last (in the next couple of years) opportunity to have a good night’s sleep! Do not neglect it, especially since now a healthy sleep will benefit both you and your baby. Unfortunately, many pregnant women face unexpected problems. Such an ordinary thing as sleep now requires completely special skills. Here are some simple tips to help any pregnant woman get a good night’s sleep.
1. Do not neglect extra pillows
Heartburn in late pregnancy occurs due to the fact that the growing fetus presses on the abdominal organs, including the stomach. Acidic gastric juice is usually held in the stomach by the sphincter (a muscle valve between the stomach and esophagus). But the high content of progesterone, the “pregnancy-preserving hormone”, has a relaxing effect both on the muscles of the uterus and on the sphincter. As a result, the acid rises through the esophagus and causes pain, burning, and burping. The lower you lie, the higher the gastric juice rises.
Do not rush to take antacids, especially if the doctor hasn’t recommended them to you. An extra pillow will help a lot of pregnant women to slightly raise their upper body. It should be large enough to locate not only under the head and neck, but also to support the shoulders.
2. Do some simple exercises before bedtime
Cramps in the calf during sleep occur in many pregnant women. This is a symptom that indicates that the body lacks important macronutrients such as calcium, magnesium, and vitamin B6. Be sure to tell your doctor about this. He/She will help you choose the necessary medications and adjust your diet.
We also advise you to do some simple exercises to stretch your calf muscles before going to bed. Stand up against a wall at a distance of 20-25 inches and slowly “lean” on it, holding your hands on the wall. At the same time, try to keep your feet firmly pressed to the floor and do not lift your heels. If by the evening your legs swell, you can put a little roller under your feet. For example, it could be a small pillow or a light blanket folded several times.
3. Sleep on your left side
As soon as a rounded tummy becomes noticeable, accustom yourself to sleep on your left side. It is clear that sleeping on your belly is simply uncomfortable, but why on the left side? The fact is that the inferior vena cava is located on the right side. It is the largest vein in our body that collects blood from the entire lower half of the body.
Squeezing this vein during pregnancy can cause shortness of breath and back pain. Of course, the fetus also feels discomfort. Sleeping on the left side will help prevent this squeezing and improve blood flow. Not all pregnant women will feel the difference between sleeping on the right or left side. But if you feel uncomfortable, try to take the recommended position!
4. Moisturize your nose
Women are very sensitive to humidity during pregnancy. Many of them complain of the nasal mucosa drying out, which makes it difficult to fall asleep. The best solution is simply to put a humidifier in the bedroom. This is especially important during winter when the air is excessively dry due to the central heating.
But there is a simpler and cheaper method of hydration. You can try salt sprays that are used to rinse the nose during a cold. Consult your doctor about this method. Nose moisturizing helps many pregnant women fall asleep faster.
5. Sounds of the rain
Many pregnant women feel excitement and anxiety, although there are no objective reasons for this. They often cannot fall asleep for a long time, endlessly assessing their condition or reflecting on the future. Unfortunately, not everyone can quickly master the art of meditation (although this will undoubtedly benefit you), but there is an easier way to calm down and fall asleep. It is white noise! This background noise calms absolutely everyone.
The perfect white noise is the sounds of rain on the foliage. If the universe can’t provide you with this anti-depressant every night, buy an audio recording of nature sounds without musical accompaniment. The monotonous sound of rain or waves rolling along the beach will help you fall asleep faster.