During your pregnancy can happen to sleep poorly: The main causes could be stress, anxiety, hormonal changes, and the inability to find a comfortable position.
If you want to improve the quality of your sleep, do not miss our 10 simple tips!
1. Reduce Stress and Anxiety
Especially during the first pregnancy, the expectant mothers can be overwhelmed by anxiety: Try to relax yourself as much as possible and to talk about your fears with your partner, friends or your doctor: You will be quieter and be able to rest better.
Gym, swimming, yoga, there are so many activities that you can do during pregnancy: It will be easier get back in shape after childbirth and also it will help you to release the tensions “stimulating a good mood”.
3. Drink a Lot
During the day try to drink drink at least 2 liters of water, but limit the drinks during the evening, if you don’t want to get up several times during the night to go to the restroom!
4. Follow a Balanced Diet
The diet has a great impact on the quality of your rest, so in addition to eliminate alcohol beverages and caffeine, follow a balanced diet with all the nutritions foods required.
5. Do Not Lie Down Too Much Earlier
Wait at least 2 hours before going to sleep after eating or you could increase the possibility of an annoying gastric reflux that could keep you awake for hours.
6. Take a Nap
Even just 30 minutes a day will help you to get your strength.
7. Find the Right Position
Especially during the 3rd quarter of your pregnancy try to sleep on the left side to facilitate the blood circulation, reducing the time lying on your back.
8. Ask For Help
If the insomnia persists, do not hesitate to contact your doctor: He will surely advise you at the best!
9. Support Your Body
There are special pillow for pregnancy that will allow you to find more easily a comfortable position and sleep well throughout the night.
10. Improve the Quality Of Your Sleep
If your nights were not pleasant even before the pregnancy, maybe the problem could be a bed system that not fit with your needs and physical characteristics.