Each trimester brings in different challenges that affect sleep. In the first trimester, there is a frequent need to visit the bathroom and also excessive daytime drowsiness that makes it difficult to sleep for long periods. Progesterone, a hormone whose level rises during the early months of pregnancy, also triggers or worsens sleep apnoea and snoring by relaxing the throat muscles. There is some improvement when it comes to getting sleep during the second trimester as the growing baby moves up from the pelvis to the abdomen. In the third trimester though, the growing belly can significantly affect the sleep position. As the baby grows larger, there can also be heartburn, which further disturbs sleep.

Getting good sleep is essential during pregnancy. Poor sleep has been linked to prolonged labour and higher rates of Caesarean deliveries. Once the baby is born, disturbed sleep is inevitable, so there is all the more reason to try and get some good sleep during your pregnancy.

Here are some tips that will help you sleep better:

Take daytime naps

Expectant mothers naturally feel drowsy during the day. In these situations, it is best to give in, take a nap to keep yourself rested. These naps work best when taken around midday. Avoid napping close to your bedtime as it will interfere with your sleep at night. Short 30-minute naps are better than long daytime naps. However, don’t drift into deep sleep because after waking up you will feel dazed and lazy.

Mind your diet

If you are prone to heartburn, avoid eating spicy, oily and acidic food. Take small meals more frequently and avoid tea and coffee after 3 pm, especially if you have trouble falling asleep at night. Drink lots of fluids during the day but as you approach bedtime, drink less to avoid waking up to relieve yourself in the middle of the night. Sleeping with your head elevated on pillows will also help if you have heartburn.

Exercise wisely

A light workout can help you get a good sleep as it reduces sleep latency and insomnia. Exercises also help build a healthy body and mind. But avoid vigorous exercises and discuss with your doctor what types of exercises you are allowed. Certain pregnancy conditions, for example, require you to rest and avoid exercises completely. You can also join yoga classes for the pregnancy stage, where you can learn asanas that not only help you de-stress, but also ease you through your pregnancy and facilitate your delivery.

Get into a routine

Our bodies and biological clock adjust to our daily activities. So, if you are having trouble sleeping, try to establish a routine. Stick to fixed times for going to bed and waking up. Set aside 30 minutes before bedtime to help you relax and unwind from your busy day—read a book or listen to soft music. Don’t force yourself to sleep.

Use more pillows

Don’t worry about using more pillows when you sleep. Placing an extra pillow under your head will help if you snore. Also use extra pillows to stabilise your body. Tuck them under your knees, abdomen, and between your legs to make yourself as comfortable as you want to ensure good sleep. You can look for special pillows that are designed for use during pregnancy. You can choose from body pillows or the C- or U-shaped ones.

Sleep positions

If you sleep on your back or stomach, then pregnancy means having to change your sleep posture. The growing belly makes it impossible to sleep on your stomach. And as the baby grows inside the uterus, it can compress the large blood vessels if you sleep on your back. The best position is side–sleeping, facing to your left.

Medications

Avoid taking any sleeping pills during pregnancy unless it is prescribed by your doctor. And if they are being prescribed, find out from your doctor which medications could make you drowsy and so be avoided.

If you wake up because of cramps in your leg, press your leg against the wall or stand for some time to get your circulation going. Check your diet for calcium intake to make sure that it is optimum as that will prevent the re-occurrence of cramps.

This was first published in the January 2014 issue of Complete Wellbeing.

The post Sleeping tips for new mothers appeared first on Complete Wellbeing.

Control the light

Our body is aligned to changes of day and night by an internal clock—the biological clock. It produces the hormone melatonin, which is responsible for making us drowsy. Melatonin also controls the sleep cycles. Exposure to light reduces melatonin production. It is one reason why we find it difficult to fall asleep under bright lights.

Sheer curtains may look exquisite but if you want to cut out light, make sure you choose thick curtains or layer the sheer ones. This also comes in handy when you need to take a nap during the day. You can also use an eye patch for the same effect. Avoid using very bright lights for your bedroom. Melatonin is more sensitive to blue light, so dim yellow lights are more conducive to sleep. Choose yellow light for your bedside lamp too.

Block the noise

Not all of us are deep sleepers. For many, even the faintest noise wakes them up. Studies have shown that even when it doesn’t wake you up, noise pollution can hamper the quality of your sleep. So, fix that creaky ceiling fan or leaking tap you have been neglecting. And turn off your mobile phones or put them on the silent mode.

There are sources of noise that are beyond your control. Barking dogs, sounds of traffic, sirens or any kind of machinery are sleep-killers. If you live close to a main road or a railroad, there’s not much you can do to eliminate noise. Sound-proofing your bedroom is beyond the reach of most people. But simple measures like thick curtains and ear plugs can help cut down noise to help you get better sleep. Another method is to use monotonous ‘white-noise’ to cancel out the disturbing sounds. The sound of ocean waves, rain, or a fast fan can all act like white noise.

Combat chaos

The moment you step into your bedroom, it should induce a relaxing feeling in your mind and body. An orderly bedroom pleases the eyes. Keep your work away from your bedroom. When you work in your bedroom, your mind finds it difficult to ‘switch-off’ and get into sleep mode.

The colours in your bedroom affect your mood. Light colours soothe the mind. Shades of blue and green help to relax. Warm colours like red and orange naturally make one aroused and anxious.

Create harmony by following a minimalist approach. Keep only what is absolutely necessary in the bedroom. Symmetry in the bedroom promotes relaxation. Try adjusting the pictures on your bedroom walls and arrange bedside lampshades to achieve symmetry.

Control the temperature

A bedroom needs to remain at a comfortable temperature range. Too warm and you will wake up sweating in the middle of the night. Too cold and you find yourself shivering in sleep. The right temperature is a personal choice, but keep in mind that it can affect the quality of your sleep. Simple measures like opening a window or sleeping with the fan on can help you fall asleep faster and remain asleep. Your bedroom should be properly ventilated such that it allows for circulation of outside air in the room.

Invest in your mattress and pillows

A comfortable bed is the best investment for restful sleep. When the body feels softness, it falls asleep faster.

Buy a mattress that is comfortable but firm. The mattress needs to support your body. An extra soft mattress may make you feel cosy, but it can cause backaches in the long run which will affect your sleep. Also, mattresses should be changed at least every seven years—or more frequently if there’s damage.

A good pillow should support your head and neck. When it comes to pillows, bigger isn’t necessarily better. Often, a big pillow is bad for your posture. Your neck needs to be aligned with your body. If your neck is stretched while you sleep or you wake up with a neck strain, it can be due to wrong pillow height.

This was first published in the October 2013 issue of Complete Wellbeing.

The post Bedroom Rules: Break Them At Your Own Risk appeared first on Complete Wellbeing.