Tips to Help Pregnant Women Sleep Better

Sleep Deprivation Information

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• One of the great injustices of pregnancy – and there are many – is the impact that little human has on your ability to sleep, even before they’re waking you up for night feedings. Pregnancy makes most women tired, particularly in the first and third trimesters, but it also brings with it insomnia in various forms.• Some women just find themselves wide awake as soon

as they hit the pillow, others feel compelled to nap during the day and toss and turn at night; most, however, are kept up by the physical discomforts of pregnancy: heartburn, back pain and trying to find a position that doesn’t feel like you’ve got a bowling ball strapped to the front of you. And then there’s the “it’s coming soon” insomnia that so many get a week to a few days before they go into labor.

In relation to this kind of sleep problem, presented here are some tips that can help pregnant women sleep better.

1. A stretch and hot shower• If you can get to a

prenatal yoga class, do it, but if not there are a few poses you can do at home to help loosen up your joints before bed. Namely, child’s pose, pigeon pose, and alternating cat and cow. Stretch for a good 15 minutes, then take a warm to hot shower to up your chances of a good night’s sleep.

2. Ban electronics from your room

• This is tough, but it tends to really help. Leave your phone out of your room, and try not to sit up in bed watching TV, reading your Kindle, or playing games on your iPad. On top of the fact that loads of research backs up that having these items in our bedrooms tends to wreak havoc on sleep

3. Get outside in morning light, and keep your bedroom dark

• This may sound new age-y, but really it’s just getting back to human sleep basics. Our sleep cycles are run by our circadian rhythms, which are set by a tiny receptor in the retina that is highly sensitive to light and darkness.

• Getting out in morning light, and going to bed in as close to total darkness as possible helps to set and maintain that rhythm. And as an added bonus, this routine can help settle your newborn into a regular sleep pattern eventually, too.

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Original Source:http://www.theguardian.com/lifeandstyle/2015/oct/24/pregnancy-insomnia-snoogle-yoga-sleep