Sleep is essential and important for everyone, especially pregnant mothers! However, many expectant moms-to-be experience challenges getting a good night’s sleep with their changing bodies and sometimes persistent insomnia. Here are a few helpful tips for pregnant moms (and anyone!) to help you get a restful snooze, so you can wake up feeling more refreshed.
Develop a Sleep Routine
If you don’t have one already, a sleep routine can be great for helping to regulate your internal clock. Whether you read a few pages of a novel, listen to soothing music or take a relaxing bath, establishing a sleep schedule and sticking to it can help you fall asleep faster and stay asleep longer. When baby comes, developing a sleep routine
for them around 2 months old and sticking to yours can help the whole family get a good night’s sleep.
Waking up in the middle of the night due to heartburn, nausea, or needing to use the bathroom can result in lost sleep and can even make it difficult to fall back to sleep. Stay hydrated throughout the day but avoid drinking water too late in the evening to help minimize nighttime trips to the restroom. Prioritize eating a well-balanced diet and avoiding spicy or fried foods to help fight off heartburn and queasiness. And for those pregnant mommies who get morning sickness, consider keeping soda crackers or a ginger ale by your bed to help.
Invest in quality pillows to help support your neck, back, and growing belly. Body or pregnancy pillows
can help keep you comfortable as you move into the 2nd
trimesters. Some doctors recommended that expectant moms sleep on their left side during the second half of pregnancy. This can potentially help improve blood flow and circulation. A full-length body pillow can help keep you supported and on your side at night. Your doctor can also provide helpful tips for proper sleeping!
Upgrade Your Mattress
While finding the perfect crib mattress
for baby is important, don’t forget about mom and dad too! Upgrading your mattress can help ensure you are well supported and comfortable through pregnancy and beyond. A fan favorite is the Sealy Posturepedic
line that offers targeted support that “holds & hugs” for premium back and core support at night (and nap time)! Don’t forget, baby can sleep on adult-grade Posturepedic crib mattresses
Getting baby’s nursery ready
and prepping for maternity leave are just some of the many pregnancy-related stress triggers that can impact your sleep. Whether you are pregnant or not, reducing your stress, relaxing, and even meditating can help you fall asleep faster at night. Check out our favorite meditation apps
, including some designed just for moms-to-be, to help you feel more centered and balanced before bedtime.
Exercise is great for getting your body into shape and ready for labor. Many people don’t know, however, that it can also help you sleep. Walking, pre-natal yoga and low-impact cardio are great options for expectant mothers. Get your workout in earlier in the day to avoid high energy at night. The extra adrenaline can keep you up. As always, be sure to consult your doctor before starting a new exercise routine. This helps ensure safety for both mom and baby.
Pregnancy means a lot of physical, emotional, and habitual changes – all of which can impact your slumbers. Minimizing stress, developing a routine, creating a comfortable sleeping environment can help you get better sleep throughout your pregnancy and beyond.
Once baby arrives, check out these helpful sleep tips for the whole family