Tips for Sleep Deprivation During Pregnancy | firstScan at Window to the Womb

According to a 2016 study, a huge 78% of women experience problems getting those ‘ZzZzZz’s’ during their pregnancy. Most expectant mummies know that sleep deprivation comes with the package of motherhood, but many don’t realise it can hit you during the pregnancy itself. It’s not surprising, as there is so much going on in your body and brain, this is likely to cause an issue with your sleeping patterns.
But there is something you can do about it. Here are a few of the most common sleep-busting conditions, along with tips on how to overcome them.

HOME SOLUTIONS TO YOUR PREGNANCY SLEEP PROBLEMS:

Doing these simple things can really help ease the problems that steal your sleep. You should always remember to mention any sleep issues you have to your midwife and GP as they may be able to suggest more medicinal solutions or safe medications.

  • Avoid caffeine in anything. If it’s in things like chocolate, don’t eat after midday.

  • Like caffeine, try and avoid high levels of sugar in the afternoon and evening. This can help with balancing out your energy levels and avoiding them spiking then dropping.

  • H20! Plenty of water is necessary for someone who isn’t carrying a little one, so drink much more water than usual. However, dry not to drink anything after 8.00pm at night to help avoid those 2am bathroom trips.

  • Exercise. Working out in the evening a few hours before sleep, whether it be a short walk or a bit of yoga, can prepare your body for bedtime, and level out your energy. Don’t do it straight before bed, as exercise can be energizing!

  • Have a light snack before bed to fight off the midnight hunger. Something high in protein or carbs (toast, cheese, whole-grains).

  • Take a warm bath just before bed, this can be super-duper relaxing, and prepares your muscles for relaxation time.

  • Make sure the bedroom is a comfortable temperature.

  • Ask your partner to give you a relaxing massage.

  • Try some relaxation techniques, such as meditation, breathing exercises and gentle music.

  • Get rid of any triggers in the room. No phone that’s flashing, watches ticking away, light of an alarm clock.

  • Try not to stress. Worrying about your lack of sleep only makes things worse. Sometimes just letting go is all it takes to nod off.

We hope these tips can help you conquer the sleep deprivation, but if you feel there is an underlying issue, please speak to your GP.

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