Sleep Challenges in the First Trimester and How to Overcome Them

Having trouble sleeping during the first trimester of pregnancy can be exhausting. Sleep often becomes difficult due to an increase in hormones, fatigue, and lower back pain. Fortunately, there are a few tips and tricks to help you get the rest you need during this important time.

Being unable to rest your body properly is normal during this time of growth. Little changes in your lifestyle can help make a huge difference in the quality of sleep you receive. Allowing yourself to relax, create a comfortable environment, and optimize your diet can work wonders.

Practicing good sleep hygiene can be the key to a great night’s sleep. Creating a cool, dark, and quiet environment in which to sleep is a plus for relaxation. It is also important to set a routine to create a sleep ritual. Developing a sleep-time ritual can help the body relax and better prepare for sleep.

Find a Comfortable Sleeping Position

In the second trimester, finding a comfortable sleeping position can be difficult. When lying on the back, some pregnant women experience difficulty breathing and even feel lightheaded. The side-lying position is often advised for comfort and can help with lower back pain.

Apart from the side-lying position, there are a few other comfortable sleeping options possible for expecting mothers. Sleeping in a semi-upright position on the side with a body pillow can help provide additional support. It is also helpful to try different pillow heights and angles until you find what is most comfortable and supportive for you.

Restrict Eating and Drinking Before Bed

Having a full stomach before bedtime can interrupt your sleep and give you a bloated feeling. Eating or drinking anything 2-3 hours before bedtime is usually a bad idea. If you must have something, then a small snack that is easy to digest such as a piece of fruit is recommended.

For those in need of a night-time snack try a bowl of oatmeal, full-fat yogurt, or wholegrain toast. To hydrate and stay comfortable throughout the night, make sure to drink plenty of fluids throughout the day to avoid dehydration. Avoiding caffeine, cigarettes, and alcohol in the evenings can also ensure you have a better rest.

It is necessary to ensure to time out your meals and snacks throughout day to help with sleeping. Eating regular meals and avoiding skipping meals can help regulate your hormones and maintain a healthy balance.

Short Exercises That Will Help Improve Sleep

• Stretching
• Yoga
• Light Walking
• Long, hot shower or bath
• Meditation

These short exercises not only help with regular digestion but can also help with relaxation and reduce stress. Taking time to do some of these exercises before bed and during the day can help with relaxation and improved sleep.

Conclusion

Lack of sleep can make the pregnancy journey harder. Practicing good sleep hygiene and eating habits is key to keeping your body and mind in a healthy condition. Additionally, investing in a proper sleeping environment and exercise can help create a peaceful and restful night. Following these few steps will help you find the quality sleep you need for a successful first trimester.