How can pregnant women have a good night's sleep?

Avoid eating late at night

You may know that your baby is hungry, but you should not eat anything for at least 2 hours before bedtime. Eating too late before bedtime can cause reflux or heartburn because the food has not been fully digested. And of course, this will make pregnant women feel uncomfortable and lose sleep.

Sleep on one side

Pregnant women should get into the habit of sleeping on their side instead of on their back or stomach. According to experts, sleeping on their side helps reduce pressure on the uterus, making it easier for pregnant women to breathe. In particular, sleeping on the left side of the body helps increase blood circulation and nutrients to the fetus. In addition, this sleeping position also helps pregnant women prevent back pain that often occurs during pregnancy.

Use pillows to support your head and back when sleeping.

Use a pillow to support the mother's head and back, creating a 20-degree angle with the bed. This sleeping position helps reduce pressure on the diaphragm and helps the pregnant woman breathe more easily. Moreover, sleeping with a pillow helps support the stomach's activity and helps the pregnant woman feel more comfortable.

Do boring chores instead of tossing and turning

It may sound absurd, but if you can't sleep, you shouldn't try to lie in bed in an uncomfortable, restless state. Instead, you can sit up and do something boring for a few minutes. Doing boring things will help induce sleepiness in pregnant women. It could be walking around the house or folding clothes. After returning to bed, you will surely fall asleep easily without knowing it.

Sleep less during the day

If you have time to take a nap during the day, remember not to sleep for more than 30 minutes. If you sleep longer, your body will fall into a deep sleep and it will be difficult to wake up, leading to a feeling of staggering and unsteadiness after waking up. At the same time, because you have spent too much time sleeping during the day, it will be difficult for you to fall back asleep.

However, pregnant women can sleep in short naps during the day, about 2-3 times per day. This is a good method to improve memory and reduce fatigue in pregnant women.

Turn on the air conditioner at a moderate temperature

Pregnant women's body temperature tends to be higher than normal people. Therefore, pregnant women always feel hot. At the same time, if they are in a stuffy, stuffy room, sleeping for pregnant women will become more difficult than ever.

Therefore, when going to bed, pregnant women can turn on the air conditioner at the temperature that their body feels most comfortable.

Turn off electronic devices before bed

Before going to bed, pregnant women should keep their minds away from external stimuli, which can be books, phones, newspapers, televisions or anything that can emit sound or light. At the same time, pregnant women should not do strenuous work such as exercising late at night or cleaning the house. These tasks will make pregnant women excited and difficult to fall asleep.

Yoga for pregnant women

Gentle yoga movements are especially suitable for pregnant women. In addition to the positive effects on pregnant women's health such as improving mood, relieving fatigue, increasing flexibility, regular yoga practice also helps pregnant women have better and deeper sleep.

Studies have shown that the physical exertion involved in yoga with its stretching and muscle relaxation movements helps people sleep better, especially for pregnant women. At the same time, the breathing exercises in yoga help improve respiratory problems in pregnant women.

Bed is for relaxation only

Pregnant women should not work in bed, such as answering emails on a laptop or writing documents. The pregnant woman's body should get used to using the bed only for relaxation and rest. This will create a more relaxed and comfortable state of mind for the pregnant woman every time she gets into bed.

Turn off all lights when going to bed

To fall asleep easily, pregnant women should sleep in a dark and quiet space. In addition, pregnant women should not place things like alarm clocks or any electronic devices that emit light (such as phone or iPad screens) on the opposite side to avoid disturbing sleep.

To overcome this, pregnant women can use clothes or cloth to cover objects that emit light or turn them in another direction. At the same time, pregnant women should close windows or pull curtains if sleeping during the day.