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Getting a good night’s sleep while pregnant can be quite a challenge. You’re increasingly becoming bigger. You’re hot all the time. And there’s only one position you can sleep in. And I hate to remind you, but once your baby arrives, you will be sleeping even less. So it’s important to get as much rest while you can and create good habits that will help you get more sleep.
Here are some tips to help pregnant mamas to get more ZZZ’s.
1. Taper off drinking liquids as night time approaches.
When we’re pregnant, we know how important it is to drink water throughout the day. I’m guilty of looking at the clock at 5 p.m. and remembered that I’ve only had two glasses that day. So I’l fill up my thermos and chug water for the next few hours. This leads me to have to get up multiple times to go to the restroom after lying down to go to bed. Try to complete your water drinking goals By 5 p.m. you can give your body time to work through the fluids before your bedtime.
2. Turn the temperature down.
With pregnancy, your body temperature is an average 2 degrees higher than it is when you’re not pregnant. And when you pull on the sheets and covers and it can get pretty hot at bedtime. Lower the AC about 2-3 degrees to make yourself comfortable enough to get some rest.
3. Wind down 30 minutes before bedtime.
Turn off the TV, cell phone and iPad within 30 minutes of the time you plan to go to bed. These type of things keep your mind active and it make it hard to wind down and get your mind set for bedtime. Try something to relax like read a book or take a bath.
4. Use essential oils and drops.
I fell in love with lemon and peppermint scents to use for my morning sickness. Of course, you’ll want something more calming to help you fall asleep such as lavender or chamomile.
One of my favorite products that helped e get some much needed beauty rest is Good Night from Birth Song Botanicals. These are drops that are 100% natural and contain chamomile, valerian root and other pregnancy safe herbs. When I take these drops, it’s not only easier to get relaxed, but I am able to actually stay asleep, versus waking every hour like I usually do!
5. Sleep with pillows between your legs and under your belly.
As you probably know, you should stop sleeping on your stomach or back by the time you’re 20 weeks pregnant. But sleeping on your side isn’t always the most comfortable, especially if you don’t normally sleep that way. having some support between your knees and calves and under your belly can really help you feel more comfortable.
6. Keep naps short.
If you are able to get a nap in during the day, try to keep it between 30-45 minutes. Any longer than that could end up making it harder to get a good night’s sleep.
7. When all else fails, remind yourself of how tired you are.
Instead of tossing and turning in bed, get up and do something. Sometimes just a simple walk to your kitchen for a glass of water will bring on drowsiness and make it easier to fall asleep when I get back to bed. Don’t go crazy and start mopping the floor, just do something small to get your mind off of getting some sleep.
Do you have any tips to share?
Hello, I’m Kelly, a regular contributor on this blog. I live in Pennsylvania with my loving husband and our five beautiful children. I have a background in early childhood education, but I am currently homeschooling my kids. From pregnancy to postpartum to toddler life, I love sharing advice with other moms who are having a challenging time with this crazy but wonderful role of motherhood.
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