Booking a sound sleep during pregnancy is somehow difficult given the many changes that take place in the body and mind. Nevertheless, it is very important that one gets quality sleep as this is very beneficial for the body as well as the development of the baby. 

Following are some key sleep guidelines for pregnant women to assist them in getting adequate sleep as they go through this formative period.

Sleeping Tips for Pregnant Women

Following are some sleeping tips for pregnant women. 

Sleep On A Good Bed A Good Mattress 

One often overlooked element in getting a good night’s sleep is the kind of mattress a person uses and a supportive mattress will definitely affect the kind of sleep one gets. If your current bed is causing you discomfort then it may be time to get a new one that properly suits your form as you age. 

Use Pregnancy Pillows 

Sure, pregnancy pillows are made in such a way that focuses more on regions of your body that need support. A full-body pillow can assist you in achieving your best sleeping position while easing the pressure on the back and hips.

Do not let anyone or anything disturb the room by switching off the light and ensuring that the temperature is low. A fresh cool and dark environment helps a lot when it comes to getting a good night's sleep. Pull the blinds and curtains turn off the light switch and maintain the temperature that is most appropriate. 

Consistent Sleep Schedule 

Intend to sleep and wake in the morning at a similar time and this applies even during the weekends. Maintenance is important for the body to maintain its natural rhythm or cycle in the day. 

Relaxation Techniques 

Turn off anything that causes excitement, like watching TV, playing video games, or going on the Internet before going to bed. These can help cue the body when it is time to rest. 

Avoid Screens Before Bed 

Blue rays produced by phones, tablets, and computers reduce the amount of melatonin, a sleep-regulating hormone, in the body. It is advised that for at least an hour before going to bed, the screens should be put off. 

Sleep on Your Side 

Because of weight and pressure effects, pregnant women are advised to sleep on the left side as pregnancy progresses. This position benefits you and your baby; it clears a path for blood to flow to your baby and minimizes swelling. When in a supine position place a pillow between your legs to aid in holding your hips and lower back. Laying on your back puts pressure on central large blood vessels reducing circulation to both the heart and your baby. It can also lead to the development of back pains and breathing complications. 

Alleviate Heartburn 

Taking antacids is usually discouraged during pregnancy because it can be administered for heartburn which is frequent in pregnant women and may interfere with their sleep. Do not consume heavy foods or foods high in spices just before going to bed. Sleep with at least two pillows to raise your head off the mattress because this position could help you control acid reflux. 

Use in Treatment of Restless Legs Syndrome (RLS) 

RLS exposes people to uncomfortable leg restlessness making it almost impossible for someone to sleep. Take a walk before going to bed, and take magnesium supplements if your doctor has advised you to do so. 

Stay Hydrated, But Wisely 

One, ensure that you take a lot of water and liquids within the day, however, reduce the intake of liquids during the night to cut short the number of times you have to go to the bathroom at night. 

Talk to Your Doctor 

If the problem is severe and persists to affect your ability to sleep or causes ongoing pain, consult a doctor. They can provide recommendations and do screening for any comorbidities that may be causing your disrupted sleep. 

Consider Sleep Aids 

There are foods that are believed to help you sleep better within the natural mood, such as chamomile tea, lavender oil etc. All sleep aids should be taken strictly under the approval of your doctor while you are pregnant. 

Sleeping is crucial during pregnancy for both you as well as your baby, prenatal sleep deprivation is something you should avoid. Thus, by having a good sleep environment, following a regular bedtime regimen, lying in an appropriate position, dealing with some main disturbing factors, keeping fit and healthy, and consulting with health care providers if necessary, you will have a higher chance of getting quality sleep. Remember that in this period, sleep must be valued and efforts must be made to receive it properly.