Most of the pregnant women, at some point of your pregnancy has trouble sleeping. Hormonal changes, problems such as nausea, heartburn and later the belly size are some of the main causes for sleep changes in pregnancy.
Although no miracle recipes, the truth is that the change of some behaviors can help you sleep more soundly.
Tips to sleep well during pregnancy
Avoid drinking beverages with caffeine, many people associate the caffeine just to coffee, but this is also present in tea and soft drinks. If you can’t live without coffee, avoid taking it after 19 hours.
Wearing maternity sportswear, many pregnant women, even the ones that are going to have babies in the winter feel more heat, avoid bedding too hot as heat sheets and try to keep the room cool and airy.
Towards the end of pregnancy with the size of the belly, will hardly be able to sleep a full night’s rest, this time take advantage of every chance you get to take a NAP for 30 to 60 minutes during the day, but must not exceed this time not to lose sleep at night.
The pregnant woman must find your position to sleep, we are all different and which results in a woman may not work in another, the position adopted is sleeping with a pillow under the knee and another in the stomach, should avoid throwing up for a long time.
If you suffer from heartburn, the ideal is to sleep with your head elevated, lay more than a pillow under the head so as to keep it high and reduce heartburn.
Pregnant bladder looks like decreases, so you should avoid drinking lots of fluids during the night, but don’t forget that it is important to drink plenty of water during the day.
If you can’t fall asleep after a while, get up and go to the room or balcony, turn on the tv, listen to music or read a book, be rolling around in bed is not going to help you fall asleep.
If you suffer from nausea make a light snack before going to bed but avoid foods with sugar or liquid.
If you are bothered with nausea (common in the first trimester), keep a full stomach eating light snacks such as dried biscuits, especially before bed.
Sleep on the left side, this position helps the blood and nutrients to flow to the fetus and womb with more ease, and helps the kidneys eliminate unnecessary liquids.