How to Get a Good Night’s Sleep During Pregnancy

Some simple steps can improve the quality and quantity of sleep of pregnant women

The problems with sleep during pregnancy are absolutely normal. Most pregnant women have some sort of disorder in this sector. At the beginning, the problem is the excessive sleep that attacks during the day, making it impossible (or almost) the performance of daily tasks, such as working properly, for example. As a result, however, the sleep was distracting things during the day simply disappears at night, which causes the pregnant woman to turn back and forth indefinitely.

All these imbalances so typical gestational period occur due to hormonal changes suffered by the female body at that time, a relationship that science is still trying to decipher. But it is not necessary to go through this ordeal. We have prepared a list with six tips to achieve the much desired overnight rest.

Learn How To Manage The Lights

The lights have influence on the quality of sleep because your focus overnight decreases melatonin levels, which is the substance responsible for drowsiness. Lights from electronic devices, especially those in blue tones, confuse the body.

To circumvent the problem, start installing blinds dark or black-outs on the Windows, as well as a night-light in the hallway or the bathroom with support belts mentioned on

This last measure will avoid the need to turn the normal lights of these environments when you need to urinate during the night (which is also very common in pregnancy). Then, get used to go gradually decreasing the amount of light as bedtime approaches, and avoid at all costs using the computer or cell phone when you’re sleepless.

The lights of these devices, along with the information they provided will help you to keep on high alert.If you feel the need to leave the room, take a book and go to the room: although not ideal, at least there will be no electronic lights in your field of vision.

Watch The “Naps”

Pregnant women feel very sleepy during the day, especially if you’re not sleeping well at night.Therefore, it is normal to want to take a NAP in the middle of the morning or afternoon, even so that the body can rest a bit. Be careful, though, with the length of the NAP: 20 minutes in the afternoon are enough. Avoid also sleep in the late afternoon or early evening, not to interfere with your night’s sleep.

Prefer Light Foods

Try to hydrate throughout the day, drinking plenty of water. However, as bedtime approaches, decrease the amount ingested to avoid trips to the toilet very often. Give preference to mild foods, especially at night, to keep your heart working at normal pace and decrease chances of a malaise, for example.

Invest In Pillows

Even for people who aren’t pregnant, the pillows can do wonders for sleep. Keep several around. Put one between your knees, another in order to support your back, embrace a third, anyway: get them until you find a comfortable position to sleep.

Refresh Yourself

On hot days, sleep can become a task even more complicated. Use fresh clothing, use fans or Air Circulators (preferably facing the wall and not directly to you) and keep a glass of fresh water near the bed.

Work As A Team

Your partner also bothered by the fact that you are unable to sleep. More than that, it can slow you down when you move during the night. Talk and reach an agreement on, for example, go to bed earlier or sleeping in separate rooms during pregnancy. Some women can only rest that way.

A good night’s sleep is essential for your health and the baby. Make sure you’re doing everything possible so that both will remain in this sense.