1. Comfortable sleeping position
According to experts, lying on the left side and placing a soft pillow between the knees will make pregnant women feel comfortable and have the best sleep. This is a sleeping position that reduces pressure on the vena cava, and at the same time helps the pregnant mother’s body limit edema as well as back and knee pain. Especially in the last 3 months of pregnancy, lying on the left side is the most beneficial sleeping position for health.
2. Avoid drinking a lot of water in the evening
During pregnancy, to ensure a stable amount of amniotic fluid and avoid swelling of the limbs, pregnant women often have to drink a lot of water. However, to have a good night’s sleep, you should add water during the day, most in the morning and gradually decrease in the evening. This is a way to reduce pressure on the kidneys and bladder, allowing for a longer sleep cycle without being “disturbed”. It is very important that you remember to go to the toilet before going to bed so that your brain can relax and gradually fall asleep.
3. Do not exercise vigorously before going to bed
Regular exercise or movement is very good for the health of mother and baby. Because when the muscles are stretched regularly, it will help pregnant women avoid leg cramps while sleeping. However, pregnant women should not do some exercise 2-3 hours before going to bed. Because when exercising, the body temperature will increase, the circadian rhythm is disturbed, making it difficult to fall asleep, restless sleep, not deep sleep.
4. Prioritize foods that help you sleep
Acidic, fatty and spicy foods often cause heartburn, indigestion that wakes pregnant women up at night. Therefore, when pregnant, you should limit foods that cause heartburn, smell like nausea and eat dinner 2 hours before bedtime. A glass of hot milk is the best way to get a better night’s sleep. According to experts, the amino acid-tryptophan found in milk has the effect of increasing serotonin in the brain, making it easier for the eyelids to “fall” down, so you also fall asleep more easily. In addition, pregnant women should supplement foods that help mothers sleep easily such as bananas, lotus seeds, cherries, potatoes, warm milk, cheese, pumpkin seeds…
5. Relax before sleeping
This is an important factor to help pregnant women easily fall asleep. Prepare a clean, comfortable bedroom with suitable mattresses, fragrant pillows and fragrant essential oils in the bedroom. You can also massage the whole body with coconut oil or moisturizer to help the body feel relaxed.
In addition, the light emitted from the screens of electronic devices greatly affects your sleep. Therefore, you should stay away from these devices 1 hour before going to bed, so that your body has time to relax and prepare to sleep better.
at Blogtuan.info – Source: Afamily.vn – Read the original article here