4 Tips on Getting a Good Night's Sleep While Being Pregnant

In addition to the happy anticipation of the baby, being pregnant is also your final chance (for the next several years) to have a decent night's sleep. Don't ignore it, especially now, since getting a good night's sleep will be good for you and your child. However, a lot of pregnant women experience unforeseen issues. Even something as common as sleep today demands some effort on your part.

Here are a few easy strategies to aid any expectant mother in getting a restful night's sleep:

1. Get some extra pillows
Heartburn occurs in late pregnancy as a result of pressure from the increasing fetus on the abdominal organs, particularly the stomach. Usually, the sphincter (a muscle valve between the stomach and esophagus) holds the stomach's acidic gastric juice in place. Progesterone, the "pregnancy-preserving hormone," is present in high numbers and has a relaxing effect on both the uterine and sphincter muscles. As a result, acid rises into the esophagus, causing irritation, burning, and burping. The gastric fluid rises as you get into a lying position.

If your doctor hasn't prescribed antacids for you, wait before taking them. Many pregnant women find that using an additional pillow can help them slightly lift their upper bodies. It should be big enough to fit beneath the shoulders and properly support your head and neck.

2. Try exercising lightly before bedtime
Many pregnant women get leg cramps when they sleep. This is a sign that the body is deficient in crucial micronutrients, including calcium, magnesium, and vitamin B6. Make sure to discuss this with your doctor. They will assist you in making the appropriate dietary changes and may recommend some medications you should take.

Additionally, before going to sleep, it will be better if you perform a few easy calf-stretching exercises. Lean slowly against a wall while standing up against it at a distance of 20 to 25 inches, holding your hands on the wall. While doing this, try to keep your feet firmly planted on the ground and avoid lifting your heels. If your legs swell by the evening, place a tiny roller under your feet. It might be a little pillow, or a tiny blanket folded multiple times.

3. Sleep on your left side
Get used to sleeping on your left side as soon as a rounded stomach is apparent. It goes without saying that sleeping on your stomach is painful, but why do it on the left side? The inferior vena cava is, in reality, situated on the right side. In fact, the inferior vena cava is on the right side. This vein, which is the largest in the human body, collects blood from the whole bottom half of the body.

During pregnancy, squeezing this vein may result in back pain symptoms and breathing problems. Of course, the fetus is uncomfortable as well. This squeezing may be avoided and blood circulation increased by sleeping on the left side. Not all expectant mothers will notice a change in their discomfort when they sleep on their right or left side. If you're uneasy, try to practice the suggested position.

4. Don’t ignore a dry nose
During pregnancy, women are especially vulnerable to humidity. Many of them report that they have trouble falling asleep since their nasal mucosa is drying out. Simply installing a humidifier in the bedroom is the best solution. This is crucial in the winter when central heating causes the air to become very dry.

But there is an easier and less expensive way to fight humidity. Try using salt sprays, which are intended to clean the nose when you have a cold. Consult your doctor before using this approach. Numerous expectant mothers report better sleep after they start pampering their noses.