Expecting moms certainly feel an increased need for restful sleep during the first trimester of pregnancy. This is the period during which a woman’s body undergoes the most rapid changes. Hormonal shifts along with the physical changes brought on by pregnancy can make falling asleep and getting the necessary rest difficult. Below are some helpful tips that expecting moms can use during this time to get the best sleep possible.
Practicing good sleep hygiene can be a huge help even during the first trimester. This means avoiding substances that interfere with sleep such as caffeine, alcohol, and nicotine close to bedtime. It also means setting a consistent bedtime and wake time and trying to go to sleep and wake up around the same time each day. Also, establishing a regular bedtime routine such as taking a shower or reading a book can help the body and mind prepare for sleep.
Creating the right environment to sleep in is also key. If possible, it’s best to sleep in a room with no disruptions, such as light, noise, and other distractions. This might also mean removing devices like computers and TVs. If possible, adjust the temperature to a level that is comfortable and use blackout curtains or eyeshades to block out unwanted light.
Tips for Comfortable Sleeping During Pregnancy
During the first trimester, a pregnant woman’s body begins to experience more pressure due to the growing baby. In order to get the best sleep possible, it’s important to adjust the sleeping position to suit those needs. Specifically, sleeping on the left side can be beneficial for both mother and baby. This helps to improve the circulation of nutrients for the baby as well as put less pressure on the mother’s back.
Also, investing in the right pregnancy pillow can provide much-needed relief. These pillows come in various shapes and sizes to provide support for the growing belly and the back. Some body pillows even wrap around the entire body for maximum comfort.
Exercising for Better Sleep
Specialized exercises, stretches, and yoga poses can help pregnant women get better quality sleep. Even light activities such as walking for around 20 to 30 minutes in the morning and evening can help prepare the body for sleep. Especially in the first trimester, these light activities help to ease aches and pain that come from all the physical changes occurring.
Women should also stretch throughout the day to reduce tension and discomfort. However, heavy workouts should be avoided close to bedtime as this can have an energizing effect, making it harder to rest.
Because of changing hormones and other physical changes occurring, expecting moms can struggle with getting restful sleep. However, small lifestyle changes and good sleep hygiene can help make the process smoother and more comfortable. Additionally, posting the right type of pillows, exercising, and sleeping on the left side can all help to promote better sleep during the first trimester.
Tips for Sleeping during the First Trimester of Pregnancy:
- Practice good sleep hygiene
- Create the right sleeping environment
- Sleep on the left side
- Invest in the right pregnancy pillow
- Do light exercises such as walking and stretching
Conclusion
Restful sleep is essential for the health and comfort of pregnant women, especially during the first trimester. However, getting the right type and amount of sleep can be difficult. Thankfully, there a number of tips that expecting moms can use to get the sleep they and their baby need to stay healthy.