How to sleep well if you are… pregnant
Being pregnant can be a tricky adjustment for the body and, with normal routines being thrown off course, your sleeping habits can change dramatically.
Each trimester of your pregnancy may present different challenges to deal with, ranging from a lack of energy to interrupted sleep.
With sleep being more vital than ever at this time, TEMPUR looks at some of the best ways to help you sleep better when pregnant…
FIRST TRIMESTER SLEEP TIPS
Being pregnant takes up a lot of extra energy and as your body adapts it may cause other physical side effects.
This could include nausea, swollen breasts, cramping and an increased need for the bathroom as the growing uterus pushes against the bladder.
It’s also common to feel low on energy during the first few months of pregnancy.
Feeling lethargic results from a rise in progesterone levels in your body.
Progesterone is a hormone needed to maintain pregnancy and its job is to prepare your body for conception and help regulate your pregnancy.
With all of this in mind, it is important to adapt your routine by doing simple things such as cutting down on fluids after dinner which will reduce your need to go to the bathroom during the night (although you should always ensure you stay hydrated) and taking short naps (no longer than an hour) earlier in the day to help maintain energy levels.
SECOND TRIMESTER SLEEP TIPS
The second trimester is often when you start to feel more prominent changes.
This can often be because of the more physical issues that can arise from pregnancy, such as heartburn.
Heartburn can often affect your sleep when pregnant, as the growing uterus places pressure on the stomach when lying down in bed, and thus acid can rise upwards towards the oesophagus.
There are several things you can do to help combat this…
- Rather than having three big meals in a day, eat smaller portions more often – and chew your food slowly and thoroughly
- Give yourself up to three hours to digest your food before going to bed
- Avoid food and drinks that you know trigger your heartburn such as fatty foods, caffeine and acidic drinks
- Sleeping in a more upright position will help stop your stomach acids from rising into your oesophagus
- Sleep in clothing that’s loose around your stomach and waist.
FINAL TRIMESTER SLEEP TIPS
A major aspect that can affect your sleep when you are near the end of your pregnancy is your baby bump.
Often, getting into a comfortable position when you are pregnant is difficult.
While it may seem to make sense to lie on your back, often lying on your side is more comfortable, as the heaviness of your bump is more supported.
TEMPUR’s mattress collection is ideal for ensuring that you get the support that you need. The memory foam mattress moulds to your shape and remembers it, reducing the strain on your back as it keeps you in a comfortable and supported position.
Got any other good tips for sleeping while pregnant? Let us know below…