5 Tips on How to Sleep Better during your Pregnancy

When you're pregnant, it can be hard to get a good night’s sleep. Many soon-to-be moms are often surprised how difficult it is to get proper rest during their pregnancy

Especially when you’re looking to get all the rest you need (before baby arrives), your sleep isn’t sound and refreshing as usual, and you’ll wake more often throughout the night. As your pregnancy progresses, it actually gets tougher to find a comfortable sleeping position.

So, what can you do to encourage some quality sleep during your pregnancy?

Here are our top 5 tips to help you get as much sleep as possible during pregnancy, so you are well rested and ready when your baby arrives.

1. Nap during the day, if possible

Your body goes through a lot of changes while you are growing your little one. Changes in hormones can make you exhausted, irritable and nauseous. A lot of pregnant women face extreme tiredness during their first trimester. It’s extremely important to get more sleep while you are expecting. Try squeezing in a 20-minute power nap during the day if possible. Something this easy can leave you feeling refreshed and relaxed.

2. Develop a relaxing bedtime routine

Establish a soothing and comforting bedtime routine to help you relax and drift off to sleep more easily. Try a few soothing practices to help you wind down before bed.

• Take a warm bath: This helps your core body temperature drop a little, in turn promoting better sleep.
• Night-time skin massage: Caring for your changing skin during your pregnancy is pretty important. A nightly skin massage is extremely relaxing and can help you fall asleep better. At Softsens, we’ve designed the perfect night-time pregnancy skincare routine to help hydrate your skin from deep within, and combat pregnancy stretch marks, dryness, itchiness and more. After your evening bath, pat your skin dry and massage your Softsens Skin Therapy Oil liberally over your skin in a circular motion, concentrating on areas that are prone to stretch marks. Then, right before you go to bed, generously massage your Softsens Nourishing Body Butter all over your body and let it seep in. This will help pamper your skin as you sleep. To give your skin all the attention it deserves during pregnancy, click here to read our complete Pregnancy-safe 3 Step Skincare Routine for Moms.
• Listen to some relaxing music: A relaxing tune may help you unwind and lull you to sleep.
• Read a book: Bedtime reading reduces stress allowing your muscles to relax by slowing down your breathing, leaving you feeling calmer.

3. Limit caffeine in your diet

Caffeine slightly increases your blood pressure and heart rate as also the amount of urine your body makes. Too much caffeine can actually impact the onset of sleep & reduce the number of hours you sleep. If you do have caffeine, make sure it is at least 10-12 hours before bedtime.

4. Try using a pregnancy Pillow

Try experimenting with pregnancy pillows to find a comfortable sleeping position. There are various shapes and sizes of pregnancy pillows that help expecting moms sleep comfortably through the night.

These pillows offer great support for your entire body and help in improving your blood circulation as well. Many prefer to place a pillow under their abdomen or between their legs. A pregnancy pillow can make a tremendous difference and is a must have for any expectant mama hoping to have a sound, uninterrupted, pain free sleep.

5. Exercise regularly

It is a known fact that regular physical activity during pregnancy helps you fall asleep more easily. While many pregnant women report having a harder time falling asleep, those who exercise (during the day and not just before bedtime) say the quality of their sleep is better and that they wake up feeling more rested. Even a simple walk around the block or a session of stretching can lead to an improved mood and better sleep.

We’d love to know what helped you sleep better during your pregnancy. Share your pregnancy experiences with us in the comments below.