Better pregnancy sleep with Pregnancy pillow
Propping with pillows
Putting pillows in the right position is a good idea because it takes some pressure off:
For back and belly support: put the pillow between your knees and under your tummy
Relieving heartburn: an additional pillow under the head helps because it keeps the acids from going up the esophagus
Shortness of breath (this is more common towards the end of a pregnancy): putting a pillow under the side to raise the chest
If you don’t want to deal with multiple pillows that keep slipping, then you can get a store-bought “pregnancy pillow”. Make sure you get a go-ahead from your doctor before doing this.
In addition to being propped up you should ensure that you are supported when in bed with a good quality mattress. One that has seen better days won’t give you the support that you need to get a good rest. Take a look at these Therapedic mattress reviews.
Lowering the temperature
It is normal for body temperature to increase during pregnancy. This is because of metabolic rate and increased hormone. This will leave you feeling hotter than normal. A comfortable temperature for you is going to be lower than what you are used to. Another option is partially covering yourself with a blanket.
Limiting fluid intake before bedtime
The baby is going to take more space when they get larger, and this gives you the urge of peeing frequently. The kidneys also work extra hard during such times because they are doing twice the work. This disrupts sleep. You should limit the fluids you drink before bedtime so you can reduce your bathroom visits. Avoid consuming fluids an hour before bedtime. It is important to consume a lot of fluids during the day because it helps to prevent constipation and swelling. You also need to avoid caffeinated drinks like coffee, soda, and tea later in the afternoon because they trigger the bladder to work faster.
Turning out the light
When there is too much light, the body thinks it is daytime. This makes it harder for you to fall asleep or get back to sleep when you wake up at night. Your room should be dark. Make the light on your alarm as dim as possible. Avoid using devices like phones and tablets in the bedroom because it messes up your natural sleep cycle.
Taking it easy before going to bed
It is important to unwind before going to bed, especially when pregnant. Do not do rigorous exercises before bedtime. Choose a relaxing activity like meditation or yoga. Another good option is reading a book, which helps because the mind focuses on one thing and it doesn’t involve noise or bright light. Do not use electronic devices to check parent sites or social media around bedtime – it can lead to anxiety. If you are having a hard time sleeping because of fear and anxiety, then it might be a good idea to enroll in a parenting class or childbirth classes. Being around other pregnant women and learning more can help in easing the fears that might be keeping you awake.
Your bed is meant for one (or two) things
You should not be responding to emails or paying your bills in bed. The main use of your bed should be for sleep and sex. Do this and you will have an easier time falling asleep.
Skipping late-night snacks
While you may be eating more because you are two, avoid doing it two hours before going to bed. A spike in blood sugar levels leads to wakefulness. Avoiding snacks before bedtime will also reduce the chance of heartburn or acid reflux, which is going to make you feel uncomfortable.
Dealing with leg cramps
It is common to have leg cramps during the second trimester. Restless legs syndrome (this is a condition that makes you get the irresistible urge to move your legs) is more common in women with low iron levels or anemia. The relief to this problem is getting out of bed and walking around so that your leg muscles can be stretched. The best thing to do is get out of bed for some time instead of trying to sleep through the problem. If this condition persists, then talk to your doctor to help you with diet changes because it can be effective.