When you are pregnant, insomnia is often very common... Whether it is anxiety, lack of comfort, pain or a small bladder, there is always something to make the night complicated... So, how to sleep well during the night? What position should I choose to be comfortable? Here are some tips for sleeping well during your pregnancy
Physical activity during pregnancy: a friend for a good night's sleep
By exercising, you will have a healthy fatigue, which promotes deep sleep, so you can sleep better! However, for this to be beneficial, do your physical activity three to four hours before going to bed: too much activity in the evening can have a counterproductive effect.
Also, while pregnant, avoid sliding, fighting or horseback riding, during which the risk of falling is high. Instead, swim, do yoga or simply go for a walk in the open air. The objective is to go at your own pace and listen to your body. Finally, remember to stay well hydrated during exercise.
The position to sleep well during pregnancy
Sleeping on your left side: this is the trick to remember for sleeping well while pregnant. By lying on your left side, your uterus will not compress your inferior vena cava. Lay down the leg that is under the weight of your body and bend the upper one. For more comfort, you can place a pillow between your two knees. Sleeping on your side also helps to avoid snoring, which is often more important at the end of pregnancy.
However, you should know that you can totally sleep on your stomach, except for those with a very rounded belly, in which case it seems difficult to get to sleep in this position. Some pregnant women are afraid of crushing the baby. Don't worry. The stomach position is not dangerous for the baby
We simply advise you not to sleep on your back, which could cause vagal discomfort, linked to the compression of your vena cava, especially at the end of your pregnancy.
In general, whatever position you adopt, don't worry. Your baby will be able to adapt. During your pregnancy, if you have no particular problems, there is no need to feel guilty about your sleeping position.
The trick The semi-seated position may be more comfortable during acidic lifts
Relaxing evenings: the sleep tip for pregnant women
Create a soothing ritual for yourself. Whether it's reading, meditation, or a quiet chat, it's essential for a pregnant woman to be able to relax before going to bed.
You can also opt for herbal tea. However, wait at least 20 minutes after your herbal tea before going to bed. This way, you can relieve your bladder before going to sleep
An hour to an hour and a half before going to bed, forget the phone or television. Blue light from screens stimulates the brain and causes a lot of insomnia. Make this small effort, and you will quickly see the results!
Finally, you can opt for an acupuncture session. Effective against insomnia, back pain or migraines, this traditional Chinese medicine uses small needles to rebalance the body's energies
If you're wondering how to sleep better when you're pregnant, it may be that you're stressing yourself out too much. Childbirth is a source of stress, even anxiety, for many pregnant women. If this stress is poorly controlled, it can lead to insomnia or nightmares. It is therefore important to desacralize childbirth
To do this, share your fears with health professionals. They will be able to reassure you and inform you about this unique moment in a woman's life. Your midwife, your gynaecologist and your doctor are there to listen to you, so take advantage of it!
Also, if you do not feel comfortable with a doctor or gynecologist, do not hesitate to change. It is essential that you feel you are being listened to and trusted throughout your pregnancy.
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