Congratulations! You’re going to become a mother. Now that your little bundle of joy is on the way, your health and that of your baby is imperative.
However, as your body changes, getting a good night rest becomes more difficult. In this regard, we will explore the importance, common challenges, and natural solutions to get proper rest and beauty sleep during pregnancy.
In this article, we’re going to cover the best ways to get your beauty sleep while pregnant. This may also come in extremely handy if you decide to have a maternity photography session.
Why is Sleep Important to Pregnant Mothers?
A conclusive study shows people with insomnia or lacks regular sleep pattern are easily irritated and lack concentration.
Then it is no doubt that sleep is twice as important in pregnant mothers, as they are carrying another life inside them. Scientifically, sleep affects the development of a baby in the womb. Nevertheless, 78 percent of pregnant women suffer from sleep disorders.
An expectant mother needs at least six hours of sleep per day. According to research, the chances of complication arising in mothers with disrupted sleep increases by up to four or five times—not the nicest fact to know.
Importantly, sleep contributes significantly to the immune health of the mother. Expectant mothers who have disrupted sleep patterns experience elevated levels of inflammation.
What Challenges does Pregnant Women Face?
Pregnancy introduces significant changes in the body. It goes without saying, that the miracle of birthing comes with its share of challenges. Some of them include:
- Hormonal Changes– during the first trimester, the body experiences many hormonal shifts. At this time, progesterone levels are quite high. This process can greatly change and undermine sleep cycles in pregnant mothers. Progesterone causes breathing difficulties that interfere with sleep at night and increases sleepiness during the day. Importantly, fluctuating levels of estrogen interfere with the normal physiological processes leading to sleep disorders.
- Anxiety– This is a common scenario in many pregnant mothers. Even though pregnancy can bring great joy to a mother, it makes it very hard managing other aspects of life. Most of the expectant women are nervous about the impending arrival of their bundle of joy. This anxiety makes sleeping more difficult.
- Pain and Discomfort– nausea, lower back pain, and heartburn are common amongst pregnant mothers. Even though it’s a common occurrence, this can greatly interfere with their sleep patterns.
Natural Remedies to Help Pregnant Mothers Achieve Great Sleep
Even though sleep may seem like a daunting undertaking for expectant women, it is still possible to achieve sufficient night rest if you:
- Avoid taking caffeine after lunch– Caffeine is a stimulant and can have negative effects on sleep patterns.
- Get enough sun during the day– If you don’t get enough sun, it might interfere with the secretion of melatonin, which signals your body to go to sleep.
- Sleep in a Darkroom– Make sure you cover your room with heavy curtains and always ensure you eliminate all light sources before going to bed.
- When sleepy head straight to bed– it’s natural to feel sleepy early in the evening during pregnancy. Please don’t try to fight it.
- Stay active during the day– There are many activities that can help you exercise and keep busy during pregnancy. Swimming, and walking is always a great plus.
- Have a Mattress or Pregnancy Pillow- This are supportive sleeping aids designed to support other parts of the body such as pregnancy bumps. They come in customized shapes and sizes such as full body, C, J, 6, and wedge pillow. It is recommended for expectant mothers to place a pillow under their bellies to support their weight. A pillow on the back acts as a barrier and prevent pregnant women from turning once they drift. Importantly, when sleeping on your side try putting a pillow between the knees.
- Do prenatal yoga to relax before bed- Apart from helping you stay calm and relax, prenatal yoga helps to get rid of discomforts and back pains during pregnancy. According to scientists, prenatal yoga helps to support changes occurring on a pregnant body.
- Don’t drink too much water at night- To get a good night rest, you need to avoid frequent bathroom trips. Expectant mothers can mitigate this problem by minimizing their water intake at night.
- Reduce screen time at night- Light emitted by devices can delay the release of melatonin a sleep-inducing hormone.
- Use oil Diffusers- After the third trimester, it is imperative to use oil diffusers that will help stay calm during your sleep. Remember to avoid those oils that can cause contractions
- Avoid strenuous exercise three hour before bed- You need to get sufficient rest before going to bed. Hard exercises can cause discomfort during your sleep.
Healthy sleep equals healthy babies. That’s why you should try as much as possible to get sufficient rest at night and before you know it, your little bundle of joy will be in your arms.