I hear it again and again in my childbirth classes and my prenatal yoga classes. My pregnant students can’t get comfortable. They can’t stay asleep during pregnancy. They can’t get to sleep during pregnancy. They don’t get enough sleep during pregnancy. Here are a few tried and true tips for getting more sleep during pregnancy and getting better sleep during pregnancy. Yes! It is possible to actually get enough rest and sleep during pregnancy!
BATH TIME THEN BEDTIME
Establish a bed-time routine that includes a bath before bed. You can use a couple of different things to help induce a good, restful sleep during pregnancy. The first and most effective, and safe for pregnancy, are the Antidote Bath Bombs They are especially good for headaches and anxiety, but can also help you get to sleep and give you a sense of relaxation and wellbeing. You can read more about their products BY CLICKING here . Soak 15-30 minutes, and you’ll find the Sandman putting you to sleep and giving you good dreams.
You can also try to use plain Epsom Salts and some lavender essential oils. Put about 1-2 lbs of Epsom salts in your bath and a few drops of lavender.
NO SCREEN TIME BEFORE BED
Before you go to bed don’t watch TV or use your cell phone or even a Kindle for an hour before bed time. They all prevent your body from producing melatonin which helps you get to sleep. Those screens emit “blue light” and “blue light” is bad for sleep! Your body will make less melatonin and as a result, you will feel too alert to go to sleep. Chances are good you will feel groggy and not rested when you get up the next day. So put down those screens.
PRACTICE YOGA FOR BETTER SLEEP
Take time to practice yoga. Yogadownload has thousands of classes to choose from and I love all of Jackie’s classes. Yoga for Better Sleep with Jackie Casal Mahrou before bed time will help you wind down and relax. Calming your body and calming your mind will help you sleep during pregnancy.
GET A PREGNANCY BODY PILLOW
Get a body pillow. There are many to choose from. You can ask your friends which ones they preferred and why. But here are some suggestions for body pillows for pregnancy to help you sleep better and be more comfortable.
READ A GOOD BOOK
“According to a study conducted in 2009 by researchers at the University of Sussex, opening a book before you go to bed can help you cope with insomnia. The study showed that six minutes of reading reduces stress by 68%, clearing the mind and preparing the body for sleep.” May 8, 2017 Don’t read any pregnancy books. Find a good novel that takes you out of yourself and away from your everyday life.
Listen to a mindfulness APP. Learning how to quiet the mind and the body can take some practice. Start with 5-10 minutes and work your way up. If you include a mindfulness app in your bedtime routine, you’re bound to get some good, restful sleep during pregnancy.
GOOD LUCK AND SWEET DREAMS!