9 Tips to Sleeping Better!

A ScioMom Guide to a good night sleep.
Pregnancy comes with its own set of disturbances especially when it comes to sleeping! This could be due to anxiety and stress, hormonal fluctuations, and physical discomfort. 
As your pregnancy progresses, you may find it more difficult to find a comfortable position, or you may have to get up several times during the night to empty your increasingly cramped bladder.
We at ScioMom feel for all expecting mothers and therefore have put together 9 Tips that we promise 
will help you get

 the critical rest your body and mind need during this time.

1. Establish A Sleep Routine. 
As bed time approaches try a few soothing rituals like having caffeine-free tea or hot milk, take a warm shower/bath, ask your partner for a shoulder rub or even reading a book. Establishing a consistent, soothing and comforting routine helps you relax and mentally prepares you to drift off to sleep with more ease. 
2. Find Your Favourite Sleep Position.
Try finding something on your left side, this aids with blood flow to the baby and to your uterus and kidneys, avoid sleeping flat on your back.
3. Watch your water intake.
Of course you need to drink plenty of fluids during the day, but as bed time approaches you should try and cut down on the water intake just to help minimise frequent trips to the bathroom.

4. Keep moving.
It might be tough to exercise how you use to at this moment, but just remember that even a 30 minute walk everyday is required for optimum health, and to improve circulation. This helps reduce nighttime leg cramps.

ScioMom Tip: Avoid exercising late in the day — exercise releases adrenaline that can keep you awake at night

5. Reduce Stress And Anxiety.
You are going to be a mother with that comes its own baggage of stress and anxiety. However these are the number one cause for preventing a good night’s sleep. Remember that worrying won’t help you, but talking about your problems will. Find a friend or a professional who can listen and help you if there are issues in your life that are causing you to worry or feel upset.

6.Control Heartburn.
Try to avoid reclining for an hour or two after a meal this nearly always leads to heartburn. If heartburn is a problem, sleep with your head elevated on pillows. Also, avoid spicy, fried, or acidic foods (such as tomato products), as they may worsen your symptoms.

Try and sleep whenever you get the opportunity! If you’re not getting enough rest at night, take a nap during the day to help reduce your tiredness.

8. Watch your diet.
Completely eliminate caffeine and alcohol to prevent insomnia. Eat a well-balanced diet. Not only is this crucial for your health and that of your baby, but getting the necessary nutrients will help keep you feeling satisfied — which will help you sleep more soundly.
Read our articles –  10 Must Eat Power Foods When You Are Pregnant & 5 Foods You Must Avoid While you are pregnant for tips!

9. Support your body. Use a special pregnancy body pillow or a regular pillow to support your body. For comfort, try sleeping on your side with one pillow under your knee and another under your belly.

ScioMom Tip: See your doctor for advice if insomnia persists. Now more than ever, it’s important to get the rest you need!

So now that you’ve got this covered we hope you have a good nights sleep!

Until Next Time,

Team ScioMom

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