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figure8moms blog

HOW TO SLEEP BETTER DURING PREGNANCY

by Sleep Experts from Sleephelp.org
Every parent and every pregnancy is different. However, there are a lot of ways that pregnancies present similarly. As a doula, it is our responsibility to help the pregnant parents in your life get through their pregnancies with as little disruption to their normal lives as possible. One part of pregnancy that’s often a struggle for soon-to-be parents is the constant disruptions to their sleep - whether it’s because of indigestion, morning sickness, or the baby kicking.

Here’s some tried and true advice that you can use to sleep like the baby you’re carrying - or better.

Set a Sleep Schedule

Sleep schedules are important for everyone, especially when someone’s life is in turmoil, like when they are having a baby. You should work to go to bed and wake up at the same time, or within half an hour of the time, every day. This will allow your body to start getting tired at the right time and make it easier to make it through the day. If you find themselves getting tired often during the day, it might be worth scheduling nap time for yourself.

Ignore Late Night Cravings

Pregnancy brain can give you lots of weird cravings in combinations that would make any professional chef cringe. But, it’s usually best to give the body what it wants. However, when it comes to late night cravings, these combinations can lead to indigestion that keeps you awake and also makes you need to go to the bathroom in the middle of the night, which makes it hard to get back to sleep afterwards. Whenever possible, eat no later than three hours before you plan to go to bed. This will allow the body to process the food you ate and to know if you are going to get heartburn or not before you go to sleep.

Find the Most Comfortable Mattress and Pillow Set Up

When you’re growing a new human being in your stomach, it causes a lot of changes to your body. Most people sleep in the same position every night, but when your body is changing, that can be difficult - especially if you normally sleep on your stomach. Many pregnant women find themselves overheating while they sleep, so a mattress or sets of pillows that are designed to keep you cool would likely be helpful, like this one

Keep the Phone Away When Baby Wakes You Up

If the baby’s kicking keeps waking you up, you might be tempted to scroll through Facebook. However, there are plenty of reasons why you should not do that. The light that is emitted from cell phones tells your brain to stay awake and focus, which is the exact opposite of what you want at night. Instead, try working on one of your baby projects in low light for about half an hour before trying to go back to sleep. If you are consistently struggling to fall or stay asleep, you might want to talk to a professional about sleep medicines you can take without hurting the baby.