Practical Ways of Getting Better Sleep During Pregnancy

While achieving uninterrupted sleep throughout pregnancy might seem like a distant dream, there are steps you can take to improve your sleep quality. These include establishing a regular sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment. If pregnancy-related discomforts disrupt your sleep, discuss them with your doctor. They can offer solutions and guidance to help you achieve the restorative sleep you and your baby deserve.

Restless nights and frequent bathroom breaks – pregnancy can wreak havoc on your once-reliable sleep schedule. But while uninterrupted slumber might seem like a distant memory, prioritizing quality sleep is crucial for both you and your developing baby. 

Be Sure to Check Out Our Previous Blog About the Importance of Sleep If You Haven’t Already!

Sleeping on Your Left Side: A Natural Tip to Aid Better Sleep

While comfortable sleep positions might feel elusive during pregnancy, research suggests that sleeping on your left side offers several benefits for both you and your baby:

• Improved Blood Flow: The superior vena cava (SVC) is a major vein that carries blood from your upper body to your heart. Sleeping on your left side helps to avoid compression of the SVC, promoting optimal blood flow to the uterus, placenta, and kidneys, which are all essential for nourishing your baby.

• Easier Breathing: As your uterus grows, it can put pressure on your diaphragm, making breathing difficult, especially when lying flat on your back. Sleeping on your left side can help alleviate this pressure, allowing you to breathe more easily.

• Reduced Heartburn and Dizziness: Sleeping on your left side can also help prevent heartburn and dizziness by taking pressure off your stomach and liver. This is because the stomach naturally leans to the left side of your body.

• Optimal Liver Function: The liver plays a vital role in detoxification, metabolism, and energy production. Sleeping on your left side helps prevent the uterus from pressing up against the liver, allowing it to function optimally.

Tips to Better Adjust to Sleeping on Your Left Side:

Transitioning to sleeping on your left side might require some adjustments. Here are some tips to make it more comfortable:

• Invest in a Body Pillow: A full-body pregnancy pillow can provide incredible support for your back, belly, and legs, making sleeping on your side more comfortable.

• Knee Support is Key: Place a pillow between your knees for additional support and to help alleviate pressure on your hips and pelvis.

• Experiment and Find Your Comfort Zone: While left-side sleeping is recommended, prioritize finding a comfortable position that allows you to rest soundly. You might find that slightly adjusting your position throughout the night is necessary.

Practical Ways of Getting Better Sleep:

Prioritizing sleep goes beyond just position. Here are some additional tips to create a sleep-conducive environment:

• Establish a Regular Sleep Schedule: Go to bed and wake up at consistent times each day, even on weekends. This helps regulate your body's natural sleep-wake cycle.

• Develop a Relaxing Bedtime Routine: Wind down before bed with calming activities like taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

• Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Invest in blackout curtains, a white noise machine, or earplugs if necessary.

• Limit Screen Time Before Bed: The blue light emitted from electronic devices can disrupt your sleep cycle. Avoid using screens for at least an hour before bed.

• Stay Active, But Not Too Close to Bedtime: Regular exercise can improve sleep quality, but avoid strenuous workouts close to bedtime.

• Manage Discomforts: If heartburn, back pain, or other pregnancy-related discomforts interrupt your sleep, discuss them with your doctor. They can offer solutions like medication adjustments or support devices to alleviate these issues.

• Manage Your Anxiety: Anxiety and a pool of emotions may be preventing you from getting restful sleep. Be sure to speak with a pregnancy coach or consultant to work through the feelings of angst. 

Sweet Dreams and a Healthy Pregnancy

Remember, mama-to-be, prioritizing sleep during pregnancy is an investment in your health and the well-being of your developing baby. By incorporating these tips and creating a sleep-supportive routine, you can navigate the challenges of pregnancy sleep and achieve the restful nights you deserve. Don't hesitate to seek guidance from your doctor or pregnancy coach if you continue to experience sleep difficulties. 

Affiliated With Bella 3D Imaging & Pregnancy Center