Problems with sleep during pregnancy are absolutely normal. Most pregnant women will have some kind of disorder in this sector. At first, the problem is excessive sleep that attacks during the day, making it impossible (or almost) to perform daily tasks, such as working properly, for example. In the aftermath, however, the sleep that disturbed things during the day simply disappears during the night, which causes future moms to turn around indefinitely.
All these imbalances so typical of the gestational period are due to the hormonal changes suffered by the female body at this time, a relationship that science is still trying to completely decipher. But it is not necessary to go through this ordeal. We have prepared a list with six tips to achieve the much desired night rest.
Learn how to manage the lights
Light has an influence on sleep quality because its incidence at night decreases the levels of melatonin, which is the substance responsible for drowsiness. Lights from electronic devices, especially those in blue tones, further confuse the body.
To circumvent the problem, start by installing dark shutters or black-outs on windows, as well as night light in the hallway or bathroom.
This last measure will avoid the need to turn on the normal lights of these environments when you need to urinate at night (which is also very common in pregnancy). Then get used to gradually decreasing the amount of light as bedtime approaches, and avoid using your computer or mobile phone at all times when you are sleepless.
The lights on these devices, along with the information they provide, will help you stay alert. If you feel the need to leave the room, grab a book and head into the room: even if it's not ideal, at least there will be no electronic lights in your field of vision.
Beware of the? Naps?
Pregnant women get a lot of sleep during the day, especially if they are not sleeping well at night. Therefore, it is normal for you to want to take a nap in the middle of the morning or afternoon, even so that your body can get some rest. Be careful though, about the length of the nap: 20 minutes in the middle of the afternoon is enough. Also avoid sleeping in the late afternoon or early evening so as not to interfere with your night sleep.
Prefer light foods
Try to hydrate throughout the day by drinking plenty of water. However, as bedtime approaches, reduce the amount you eat to avoid frequent bathroom trips. Give preference to light foods, especially at night, to keep your heart working at a normal pace and to reduce the chances of a malaise, for example.
Invest In Pillows
Even for the nonpregnant, pillows can do wonders for sleep. Keep several close by. Place one between the knees, another to support your back, hug a third, finally: arrange them until you find a comfortable sleeping position.
Refresh yourself
On hot days, sleep can become an even more complicated task. Wear cool clothes, use fans or air circulators (preferably facing the wall rather than directly to you) and keep a glass of fresh water near the bed.
Work in team
Your partner also bothers you that you cannot sleep well. More than that, it can disturb you when you move at night. Discuss and agree on, for example, going to bed early or sleeping in separate rooms during pregnancy. Some women can only rest this way.
Sleeping well is critical to your and your baby's health. Make sure that you are doing your best to keep them well in this regard.
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