When you’re pregnant, you don’t need to cut out caffeine completely, but you should try to reduce the amount you have if you normally consume more that 200mg per day. If you want to get a peaceful nights rest though, avoid tea, fizzy drinks, chocolate and coffee in the afternoon and evening.
2.) Avoid spicy and fried foods before bed
You’ll regret it after getting heartburn at 2 AM. Spicy foods containing chilli and acidic foods like tomatoes will cause indigestion as well as heartburn. Try to eat a few small meals throughout the day instead of one big meal in the evening so you have time to digest your food before heading to bed.
3.) Drink less in the evening
Unless you want to pull yourself out of bed at 3 AM for a trip to the toilet, try and drink fewer fluids in the late afternoon and evening. Make up for drinking less at this time by having more fluids earlier in the day.
4.) Exercise, but not too late
There are so many benefits of exercising during pregnancy, not only does it prepare you for labour, but it’ll have you feeling refreshed and self-confident. Make sure that you don’t exercise too late into the day as it can interfere with your sleep cycle. Give your body a chance to wind down and try to avoid exercising 3-4 hours before you sleep.
5.) You can never get enough pillows
Trying to find a comfortable sleeping position when you’ve got a big bump in front of you can be difficult. Stock up on pillows for extra support- some pregnant women like more pillows under their head, under their arms, or wedge a pillow in between your knees- whatever makes you comfortable.
6.) Keep a regular sleep pattern
Try to stick to a sleeping routine, going to bed around the same time each day (even on weekends) will prevent you tossing and turning in the middle of the night. That’s because your body uses light to regulate its sleep cycle.
7.) Start a relaxing bedtime routine
A soothing bedtime routine is exactly what you need to drift off into a deep sleep. Try taking a warm bath, dim the lights, or read a book half an hour before you turn in for the night.
8.) Prevent bedtime nausea
Snack on some crackers or healthy popcorn a few times in the day to avoid nausea at night time.
9.) Don’t stress about those vivid dreams
It’s not unusual for pregnant women to experience vivid dreams and nightmares. Dreams like this are totally normal, so if you wake up, don’t think its premonition. Close your eyes and try and drift off back to sleep.
10.) Put the parenting books away
If you like to read before sleeping, try and choose a relaxing novel rather than a parenting advice book. Worrying about how you’ll look after your baby and what parenting techniques will work before you go to bed will not help you get a restful sleep.