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How To Fight Against Sleep Deprivation During Pregnancy

by Sinke Car

Sleep deprivation is the one thing that you didn’t expect to come with the new mom’s deal, even before your baby was born. From morning sickness to agitated leg, these can take a toll on your quality sleep. Because of that, pregnant women are the most affected in terms of sleep loss.

Normally, pregnant women are struggling to find the best sleeping position, frequently going to the bathroom during the wee hours, or even just wide-awake worrying about what you should do when your baby arrives. Because of this, some pregnant women begin to develop sleep disorders or their sleep disorders have worsened.

Having sleep disorders while pregnant can be resolved by following a couple of easy sleep hygiene to minimize danger and maximize the quantity of daily sleep. In addition, there are sleep tips that are not just for pregnant women but also for everyone suffering from a loss of sleep. Regardless of the source, here are a few tips on how to get the sleep that you need:

Schedule a regular workout


Having regular workout while pregnant supports physical and mental health. Light workout should be made at least 30 minutes a day, except if your doctor told you not to. Releasing repressed energy through workout will boost your blood circulation, enhance your mood, and make you sleep soundly at night.

Although, strenuous activities should not be done within four hours of bedtime. You can consider light workout like yoga if you want to do some exercise later in the day.

Avoid spicy and greasy food before bedtime

For some reason, pregnancy can trigger your heartburn. The first reason could be the hormones that soothe your joints and ligaments to prepare for birth which also relaxes the valve that prevents the stomach acid from coming back. Another reason could be the pressure from your expanding uterus affects your digestive organs which pushes the stomach acid back to your esophagus. The best way to soothe your joints is to use Dona.


Furthermore, how and what you eat can alleviate the symptoms. To keep your stomach from getting crowded, munch more frequently with smaller portions and identify which food triggers your heartburn. Avoid consuming greasy and spicy food before bedtime because it can increase the likelihood of having severe heartburn at night. Also, eating heavy meals at night can disrupt your body’s natural way of repairing itself during the night because it can use up the remaining energy for digestion.

After that, keep your upper body elevated and let gravity pull things down. If can’t avoid eating snacks close to bedtime, may opt for a light meal such as crackers, bananas, and cheese.

Take short naps during the day

Having a nap isn’t usually recommended because they tend to interrupt periodic sleep cycles making it harder to sleep at night. But for pregnant women who may feel very tired during the day and need to rest is an exception to this rule.


The key is to take a nap — between 1 p.m. and 3 p.m. when your body’s circadian rhythm is naturally dipping. If you want to take a nap, make sure they are no longer than 20-30 minutes.

If you’re at work, unfortunately, you don’t have the option to go back to bed. But if you’re living a few kilometers away from your workplace, it could be great to time your lunch and have a short nap. If not, take a scenic walk instead.

If you have difficulty sleeping at night, the last thing that you should after work is passing out on the couch. Taking a nap around 7 p.m. can disrupt your circadian rhythm and can affect the quality of your sleep.

Get out of bed when having trouble sleeping


If you find yourself still awake after 10-20 minutes of tossing and turning at night, it’s time to get up and look for relaxing and light activities like taking a warm bath, reading a book or writing an evening journal.

Then, return to your bed and see if you’ll be able to doze off in 20 minutes. Otherwise, get up again. Don’t stress yourself if you can’t sleep right away. Worrying makes it more difficult for you to get sleepy.

Prepare your sleep environment


You might feel nervous about the significant changes in your life when your child arrives, but don’t worry it’s natural. However, thinking about it all night won’t help. Instead, pamper yourself before going to bed. You may ask your partner to massage you after taking a warm bath. Also, consider talking or writing your worries in a journal to release the pressure inside.

While in your bed, stay off the Internet as much as possible. The blue light from your screen can keep you awake will only contribute to your stress.

Moreover, having a dark, peaceful and cool environment can help you fall asleep faster. It’s also important that the firmness of your mattress will support your sleeping position. To check out luxury medium-firm mattress at affordable prices, check out nectarsleep.com.

Cozy up with extra pillows


As your belly begin to expand, you’ll have a sleepless night of tumbling and turning just to finding the most comfortable position to sleep in. When this happens, it is essential to find a pillow that can help that will support your changing body.

Sleeping on your left side is the best sleeping position during pregnancy. If you don’t get used to sleeping on your side, you can place a pillow under your stomach, between your knees, and behind your back to prevent you from rolling over your back.

Try relaxation techniques


Applying a few relaxation techniques that can soothe your anxious mind during the busy day.

An example of this is progressive relaxation – a slow and gentle technique that starts with your toes and relieves every muscle in your body. Practicing regular mindfulness meditation can also help you sleep soundly at night.

According to a research in 2015, meditation may contribute to minimizing the effects of insomnia during pregnancy. The study states that meditation and prenatal hatha yoga can help pregnant women to manage their insomnia in a natural way.

Keep in Mind

Sleepless nights are common during early and late pregnancy and doesn’t imply that something is going wrong. A pregnant woman can overcome insomnia with the help of the right treatment and healthy changes in lifestyle. Consulting a doctor is the best way to identify why it is happening and what are the measures to take.