Sweet Dreams
As your body adjusts to its sudden hormonal and physical changes you will find that sleep is not as easy as it once used to be. With heartburn, leg cramps, frequent urination, crazy dreams, and your increased size, a good night's sleep can become a distant memory. Tips for getting a good night's sleep:
- Cut down or eliminate caffeine - tea, coffee, soda, and chocolate in general are all stimulants; it's best to avoid them whenever possible, but especially in the late afternoon and evening
- Create a sleep atmosphere in your bedroom - curtains that block out the light, keeping the temperature lower than the rest of the house, and most importantly leave your worries on the other side of the bedroom door!
- Take the time to unwind - do not exercise for at least 2 hours before bed. This includes housework! Take this time to read a chapter in your book, listen to relaxing music or just talk quietly with your partner.
- Avoid the pizza and pickles - spicy or acidic foods can cause heartburn and indigestion. If possible have your main meal at lunch time, and go for the smaller lighter meals for dinner. Allow yourself 2-3 hours to digest your last meal.
- Make an appointment with bedtime - try to keep your bedtime routine the same. Going to sleep and rising at the same time every day, will help to train your body in good sleep habits.
- Don't lie there - if you're having trouble getting comfortable or falling asleep, instead of getting frustrated, get up. Have a bubble bath, read some more of your book, have a glass of warm milk. Give yourself some time then try again.
Getting comfortable:
Pillows, Pillows and more Pillows - Did I mention pillows? Use pillows everywhere. Under your belly, legs, arms, behind your back. As your body grows you will soon find that pillows will become your best friend.
Sleep on your left side - This is said to be the best position for pregnant women to sleep in. Sleeping on your left side helps blood and nutrients flow to the fetus and uterus and helps the kidneys eliminate waste and fluids.
Nearing the end - As you near the end of your pregnancy, you may find that sleeping flat is just not going to happen. Elevating your upper body with pillows will help your breathing, as will raising the head of your bed by placing blocks under the mattress. Some moms find it more comfortable to sleep in a recliner during the last few weeks of pregnancy.
Experiment - Don't be afraid to experiment with different sleep positions. With the help of an understanding partner and a lot of pillows, you're sure to find one that is just right for you!
