Video:Tips to Sleep Better During Pregnancywith Gretchen Siegchrist
With so many changes happening to your body, getting a good night's sleep while pregnant isn't always easy. Learn how to catch those much needed Zs with these pregnancy sleeping tips.See Transcript
Transcript:Tips to Sleep Better During PregnancyHi, I'm Gretchen Siegchrist for About.com Parenting, and I've got some tips to help you sleep more comfortably during your pregnancy.
Create a Comfortable Sleep EnvironmentTo begin with, you need a comfortable sleeping environment. A firm mattress will really help your body to relax, and you also need to keep the room at a cool temperature. You will tend to be a lot hotter during pregnancy than you would be normally, so having a fan or an air conditioner in the bedroom will help you keep cool as you sleep.
Find a Comfortable Pregnancy Sleep PositionFinding a comfortable sleeping position is one of the biggest problems during pregnancy. It is impossible to sleep on your stomach, and after your fourth month you do not want to sleep on your back. Sleeping on your back constricts a major blood vessel. It also puts a lot of pressure on your intestines and on your back, which can cause or aggravate constipation or hemorrhoids.
Instead, you will have to sleep on your side. Using a pillow between your legs or underneath your stomach can make side sleeping a lot more comfortable. Also, spreading out your legs can be a more comfortable position for side sleeping.
Monitor Pre-Sleep Liquid ConsumptionOne of the most disruptive things about sleeping when pregnant is having to get up multiple times during the night to pee. This is pretty much impossible to avoid, but if you limit your liquid consumption for a few hours before bedtime, you may have to get up fewer times during the night.
Of course it is vitally important that you stay properly hydrated during pregnancy, so if you are not drinking during those hours before bedtime, make sure to drink extra during the rest of the day.
Keep Lights DimHaving nightlights or dimmer switches sin the bedroom and bathroom means that you will not have to turn on bright lights when you get up in the middle of the night. Staying in semidarkness helps keep your body in sleep mode, so it will be easier to nod off again when you get back in bed.
Relax Your MindIf you are having trouble sleeping because your mind is racing thinking about the new baby and all the changes that will soon be happening in your life, try practicing some relaxation techniques before bedtime. A light snack, a warm bath, or a little bit of yoga are all ways to help your mind relax so that you will be able to fall asleep easier when you get in bed.
Don't Force SleepIf you just find it impossible to sleep, get up and do something else instead of tossing and turning. Then you may find yourself tired enough in an hour or so to get back in bed and fall asleep again.
I hope these tips help you get some extra rest during your pregnancy. Thanks for watching. To learn more, visit us on the Web at parenting.about.com.
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