Tips to Get Better Sleep While Pregnant

When you are pregnant, it is common to have disturbed sleeps as well as some sleepless nights. This happens as a result of hormonal fluctuations, physical discomfort, stress and anxiety. As the days of delivery come nearer, it often happens that you find it difficult to sit in one comfortable position alone and you often have to get up at night to empty your cramped bladder.

But not to worry! Here are a few tips for the pregnant women which will help them get comfortable and cozy sleeps at nights. These will provide you with right amount of energy and will also keep your away from anxiety and stress.

You must drink lots of fluids in a day, but you must cut this before retiring to your bed; this will prevent you from constant urination.

You must exercise regularly. This makes your muscles flexible and avoids the leg cramps at night. Restrain from exercising during the late hours of the day. If you do so, the adrenaline that flows in your body will keep your body awake during the nights.

Don't take too much stress and anxiety- this is the key to a good night's sleep. If you are not able to handle the tension, it is best if you spit it out in front of someone. You can find yourself a friend or a professional who will patiently listen to your worries.

You must follow a strict evening routine that will help you relax and will give you a good sleep. Take some hot milk or caffeine-free tea or read a pleasant book, have a warm shower bath or listen to soft music a few hours before you sleep.

During the last months of your pregnancy, you must turn to your left and sleep. This will facilitate the flow of blood to the uterus, the fetus and the kidneys. Refrain from lying on your back for long hours.

To avoid heartburns, you must not relax immediately after a meal; give it a 1-2 hours break. If you are facing heartburns, you must sleep with your head elevated on the pillow. Do not intake fried, spicy or acidic foodstuffs.

If you are not getting sufficient sleeps at nights, it is best if you take a nap during the day to relieve yourself of the stress and fatigue. Even a half an hour's nap will suffice.

Get a comfortable pillow for yourself. To sleep in a relaxed position, you must sleep on one side with one pillow under your knee and the other under your tummy.

To avoid insomnia, you must restrain the intake of alcohol or caffeine. If you are troubled by nausea, you must intake some bland snacks all through the day. You must have a well balanced diet. This not only provides nutrition for you and your child, but will also keep you satisfied and full throughout the night.

If you still suffer from insomnia, it will be best if you consult your doctor.