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    How to Ensure Proper Sleep During the Pregnancy Period?

    Best Sleeping Positions

    How to Ensure Proper Sleep During the Pregnancy Period?

    Updated on 12 May 2023

    Expert Verified

    Dr. Vani Puri

    Obstetrician- Gynecologist, Infertility Specialist - MBBS| DGO, DNB

    Pregnancy can be cruel! Isn’t it? Adapt these tips to make your pregnancy super comfortable

    Everyone believes: ‘There’s nothing more beautiful in this world than to carry your baby in the womb. Well! That’s true. But sometimes this beautiful phase brings along little discomfort that can disrupt mom-to-be's restful sleep. Figuring out how to ensure proper sleep during the pregnancy period is essential not only just to conserve energy but also to prevent medical complications. Let’s learn a few essential things about pregnancy & sleep.

    How does pregnancy affect sleep?

    Women often wonder what pregnancy has to do with their sleep. But you need to understand that pregnancy is a phase where a woman undergoes a lot of changes not only physically but emotionally, behaviour- wise and mentally too. The progesterone hormone multiplies in quantity, thereby making metabolism work fast. Such changes often give sleepiness & fatigue in a pregnant woman. Different stages of pregnancy deal with sleep patterns differently. Let’s understand them one by one.

    Sleep disrupters by trimester

    First trimester: When the placenta grows you are likely to feel sleepy overall. At this stage, the best thing is to get plenty of rest to accommodate your bodily needs. Don’t shy off thinking that is it OK to sleep a lot during pregnancy. Let your near ones understand & read about it.

    Also read: Is It Normal To Sleep A Lot During Pregnancy?

    Second trimester: As the baby and abdomen grow, your sleep is likely to get affected. You may have more frequent visits to the washroom at night.

    Third trimester: Poor quality sleep can result in tiredness. The factors contributing to disturbed sleep include back pain, leg cramps, urination urges, congestion and substantial weight gain.

    How many hours should a pregnant woman sleep?

    If you can doze off a little extra that would be beneficial for both you and your baby. Usually, 7 to 9 hours of undisturbed sleep is considered good for a healthy pregnancy. As the pregnancy progresses, various pains & growing belly make it difficult to have a comfortable sleeping position for a long and contributes majorly towards insomnia in pregnancy. To compensate for the lack of sleep during the night, an expecting lady should try to take frequent naps during the day.

    Some ways can ease your discomfort and help you sleep better through the night as well. One such thing is to get a soft, gentle, well-shaped and finely-fabricated pregnancy pillow. The unique shape of this pillow helps to support the complete body, prevents back pain and facilitates sleep. It can also be used while breastfeeding when a mother needs to hold her baby slightly high.

    You can check Mylo Store for a premium Pregnancy & Maternity Support Pillow in soft colours.

    Other lifestyle or diet changes that can help you sleep better are also listed below. Do take a look at trying to bring them into regular practice.

    Tips to help you sleep better

    • Head to bed whenever you feel sleepy. Listen to your body and adjust your bedtime accordingly.

    • Avoid caffeine as it acts as a stimulant which affects your normal sleep pattern. It can keep you awake even during normal bedtime.

    • Ensure to get enough sunlight during the day to get Vitamin D. You can go for a walk or try reading a book, in case of a less active option.

    • Make sure your room is comfortable and peaceful at night time to help your body reach deep sleep mode.

    • Eat light before laying down. Having too much food can increase body temperature and force your stomach to digest when it is required to slow down.

    • Choose the right mattress for yourself. A sturdy or soft mattress can make a difference. Be sure to try out any mattress before you buy.

    • Make a proper bedtime routine. Try meditation or Yog Nidra to make the process of sleep a relaxing event.

    You may like: Loss of Sleep in Pregnancy

    Hope this article gave you clarity about what causes sleepless nights during pregnancy and how to deal with them effectively. Always remember, good sleep gives you a healthy body and fresh mind.

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    Verified Article by

    Dr. Vani Puri

    Obstetrician- Gynecologist, Infertility Specialist - MBBS| DGO, DNB

    Written by



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