Sleep when Pregnant – 7 Tips to Sleep Better
We all struggle in different ways when we do not get enough sleep. But there is a real cost to our health. Your quality of sleep when pregnant is so important for so many aspects of your health.
While there are nights where we may not get a good night sleep; it is the chronic sleep deprivation that can cause havoc on our health.
Aim for 8 Hours of Sleep
8 hours has always been the golden number for how many hours of sleep we require for our body to rest, repair and rejuvenate.
When pregnant, you will find it difficult to sleep because of your growing belly but you should do what you can to ensure you are getting plenty of rest. Exercising while pregnant will also help you to sleep better.
Tips on How to Sleep Better
Studies have shown that exercising can help you to sleep better. So, when at home, try one of my online exercise videos and workout off some energy. Just night right before bedtime though.
And make sure you are only including safe prenatal exercises in your workouts.
2. Avoid Caffeine late in the day
Caffeine is a stimulant and is known to wreak havoc on your sleep.
3. Have a routine
Try to wake-up at the same time and go to bed at the same time. Constantly changing your routine won’t help your sleep.
4. Avoid Alcohol
Drinking a couple of alcoholic drinks at night can negatively affect your sleep and hormones.
5. Bedroom Temperature
Set your bedroom temperature so that it is not too cold and definitely not too hot.
6. Avoid late night snacking
Are you prone to grabbing a late night snack? Well it may just be impacting on your sleep. Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin.
7. Pre-sleep Routine
Do you have a pre-sleep routine that helps you relax? Relaxation techniques before bed have been shown to improve sleep quality.
Benefits of Sleeping When Pregnant
1. Sleep Helps to Reduce Stress
Getting a good night’s sleep has been shown to help reduce stress which has benefits to maintaining a healthy mind and body.
2. Sleep Helps Control Blood Pressure and Cholesterol Levels
Getting a good night’s sleep has been shown to help regulate blood pressure and keep cholesterol levels in check.
3. Sleep Helps Boost Energy Levels
Getting a good night’s sleep will provide you with the energy you require to complete your daily tasks. Sustained fatigue and tiredness can create additional unwanted problems.
4. Sleep Helps to Reduce Relationship Tension
Getting a good night’s sleep will prevent you from being over-tired, irritable and moody which all can lead to increased tension in your relationship.
5. Sleep Helps to Maintain a Healthy Weight
Sleep and metabolism are controlled by the same parts of the brain. So, when you feel tired, you often feel hungry. This can lead to overeating and unhealthy excessive weight gain when pregnant.
You will obviously gain weight as you progress throughout your pregnancy. But you should still strive to maintain a ‘healthy pregnancy weight.’
6. Sleep Helps to Increase Creativity
Getting a good night’s sleep has been proven to strengthen memory and cognitive function which is believed to also improve creativity.
7. Sleep Helps to Reduce Anxiety
Getting a good night’s sleep allows your body to releasing anxiety. A lack of sleep can result in emotional instability which leads to panic and sadness, resulting in anxiety or depression.
8. Sleep Helps to Reduce Inflammation
Studies have shown that people who get less than 6 hours of sleep have higher levels of blood inflammatory proteins than those who get more than 6 hours of sleep.
There are significant health problems associated with high levels of inflammation such as heart disease, stroke, arthritis, diabetes, and premature ageing.