There is an irony to pregnancy insomnia: your body needs rest more than anything, and it’s harder to find it now more than ever. It is not your fault if you can’t sleep during pregnancy, but it’s simply because your software has updated and is still following old instructions. Upgrading your instruction manual with the following 10 tested tips can help you sleep better during pregnancy.
1. Can’t Sleep during Pregnancy?-Turn Left and Sleep Well
Doctors recommend sleeping on your left side from the twentieth week of your pregnancy. Sleeping on the left side keeps your uterus from pressing on one of the major veins, resulting in better blood flow. However, nothing is ever worth stressing over during pregnancy. Do not be fussy about this arrangement. If you find yourself sleeping on your right side, do not panic; just roll to the left.
2. Pregnancy Pillow is Your New Bestie
If you can’t sleep during pregnancy, it is because your joints bear extra weight. It can lead to restlessness and pain. Either buy a pregnancy pillow or take some extra pillows to keep between your knees, behind your back, and under your belly. A simple hack can release a lot of pressure from your hips and joints.
3. Cut Off Fluids before Bedtime
Mind you, that pregnancy insomnia is more about continue sleeping rather than not falling asleep. All the pressure on your bladder and rectum makes it difficult for them to hold your bathroom trips until morning. Hence, a simple hack is to eat and drink less before sleeping. You cannot forget the importance of hydration during pregnancy. So do not cut the fluid altogether, just cover the quota in the morning rather than at night.
4. Protein Over Junk All the Time
One reason you can’t sleep during pregnancy is the dip in blood sugar. During pregnancy your body works twice as hard as on normal days and it needs more energy for it. Make sure your dinner or bedtime snack is full of protein and carbs. Your best choices are cheese, cracker or yogurt. It’s best to avoid anything acidic or spicy to avoid the interruption from heartburn as well.
5. Do Not Ignore Heartburn
Ever wonder what causes heartburn during pregnancy? Your hormones relax the separation between the esophagus and stomach, making it easy for everything to come upward because of uterus pressure. It is important to eat your last meal at least three hours before bedtime. Keep your body in an upward position for some time after a meal. If you still suffer from it, ask for pregnancy-safe antacids for healthcare provider .
6. Motion Is Your Solution
Take a short walk or simply do some calf stretching to avoid restless leg syndrome. There is no rational explanation for this restlessness, but can be treated with a simple warm bath. If your case is severe, consult your doctor and check your iron level.
7. Build a screen-free wind-down
Blue light is known for disturbing your sleep quality. All that extra information from doomscrolling can put pressure on your already worrying brain. Have a screen-free and mind-calming routine at least 30 minutes before sleeping. We recommend reading your favorite book and having a low light in your room.
8. Sunlight Will Make You Shine
Every person’s circadian rhythm works on light and activity, whether pregnant or not. Morning sunlight will not only help your body maintain the vitamin-D but also balance your biological clock. Some midwives believe that having a good morning and night routine can make it easy for their baby to regulate sleeping after delivery.
9. Keep Your Room Dark and Cold
Pregnancy increases your body temperature, making it easy for you to feel hot and wake up at night. Maintain your room’s temperature at least two degrees lower than what you normally prefer for uninterrupted sleep. Blocking out lights or using dim night lights is one of the easiest ways to sleep better during pregnancy.
10. Un-wind with Writing
Your life feels different every day during pregnancy. Uncertainty increases your overthinking. Hence, your mind needs unwinding. One of the best psychologist-recommended solutions is to simply write down all your worries. Keep your diary on the nightstand so that you can write your worries down every night and go to sleep with a clear head.
Take Away
Most of the time pregnancy insomnia is simply because of your physical and hormonal changes. However, if it persists, then it can be a sign of sleep apnea, low iron levels, or anxiety. Bring it up during your doctor’s next appointment so that it can be treated timely.
Meanwhile, if you have more questions regarding why you can’t sleep during pregnancy, make sure to leave them in either comment section or discussion board. Tell us what helped your sleep insomnia during pregnancy.
FAQ: Can’t Sleep During Pregnancy?
I can’t sleep during pregnancy, why?
You can blame this on hormonal imbalances, physical changes, and frequent urination. Sleeping becomes more difficult during the first and third trimesters.
When should I worry if I can’t sleep during pregnancy?
If you can’t sleep during pregnancy for more than a week despite following the above-mentioned tips, then talk to your provider.
