By Don Dinnematin of The Don Father Blog
It goes without saying, when you’re pregnant, sleep is essential for your health and the health of your baby, but it is often easier said than done.
Being pregnant can be a tiring experience for a woman’s body. Both the physical discomforts of pregnancy as well as the emotional stress of this major life change can cause sleep problems and keep a mother-to-be awake at night.
As a husband I have experienced this first hand with my Wife in both our pregnancies, but with that comes some advice to help create a good night’s sleep and ultimately a pleasant pregnancy experience, because as we all know, a lack of sleep is quite a disastrous thing.
Nearly 28 percent of expecting moms get less than seven hours of sleep per day, according to data from The nuMoM2b Pregnancy and Sleep Duration and Continuity Study. This is less than the National Sleep Foundation’s recommended seven to nine hours of sleep per day for optimal health during pregnancy.
Get a better night’s sleep
Here are some tips to help you get a better night’s sleep, both during pregnancy and once baby has arrived:
Get plenty of exercise
Keeping active during the day may help you sleep at night, and exercise can also help with symptoms that can affect your rest, such as leg cramps. Walking, swimming and yoga are all great choices during pregnancy. We often go for a walk around the block in the late afternoon. Just try to avoid any strenuous exercise for a few hours before bed, as it could make you feel more awake.
Have a soothing nightly ritual:
This is simple, and everyone should probably be doing something along these lines. Treat yourself to a relaxing routine before you settle down for the night, such as reading, taking a bath, or having a warm drink. Aim to start winding down about an hour before you intend on sleeping.
Cut back on drinking too much in the evenings:
During the first trimester, the hormones leading to the bladder get sluggish, which increases a woman’s urine production. This can cause her to wake up and need to go to the bathroom more frequently at night. Cutting back on excessive drinking in the evenings can help eliminate those annoying night-time trips to the loo, which may also prevent you from falling asleep straight away again.
Minimize Your Exposure To Blue Light At Night
The light emitted by electronics with screens can drastically affect your body’s ability to fall asleep at night. It’s so disruptive because blue-wavelength light boosts attention, reaction time, and mood. The blue light is basically fooling your body into thinking it’s still daytime.
To minimize the influence that blue light has on your body at night, turn off all electronic devices at least an hour before going to bed. This gives your body time to relax and slow down so you are better prepared to fall asleep.
A must for helping your pregnant wife get, and stay comfortable during the night.
Choose The Right Mattress
This is without a doubt, one of the most important parts of getting that good nights sleep you so badly long for. And this is essential for both Mom & Dad!
The mattress you choose can have a major influence on the quality of your sleep. A mattress that’s too firm means you’ll feel pressure points at your hips and shoulders. A mattress that’s too soft doesn’t provide enough support for your neck and back. Get a new mattress if your current one isn’t working for you. Milly and I recently bought a new bed and it has completely changed our lives, and this is not an exaggeration.
Be sure to try out the mattress before you buy it so you find the one that is right for you.