Disclaimer: This is not medical advice and should not be used in lieu of speaking with your physician about your pregnancy. This is purely a perspective based on our own research.
Once you are pregnant you are going to experience a complete change in lifestyle. Changes in diet, exercise, body growth and simple thoughts about everyday life can affect your normal sleep routine. It can be difficult to sleep during pregnancy and it’s important for Surrogates to make sure they are getting a restful night. This will not only keep you and the baby healthy – but can also help avoid any complications including: Preeclampsia, or high blood pressure, & Gestational diabetes. These can arise from not getting a habitual good night’s rest. During pregnancy your need for sleep will increase, here are 6 helpful Sleeping Tips.
1. Stick to a sleep time routine.
It takes at least 18 days to get into a habit. A beneficial one to have while pregnant is going to bed and waking up at the same time each day. Getting into a routine will help your internal clock get into gear, ensuring ample rest time for you and baby!
2. Skip late night snacks or food right before sleep.
Spikes in blood sugar can cause you to wake up during the night, you can avoid this by skipping late night snacks or eating right before bed (2 hours before sleep is recommended!) You can also lessen the chance of acid reflux or heartburn by avoiding late night eating, Making you more comfy in bed! Here are some healthy food tips!
3. Winding down before bed.
Slowing down and unwinding before sleep is important for rest during pregnancy. You can do this by:
- Try a relaxing activity, like yoga or meditation (as your doctor recommends).
- Reading a book or journaling.
- Avoid the use of electronic devices to check social media, emails, bills – really any screen time should be avoided, it’s known to cause unnecessary anxiety.
- No vigorous exercise right before bed.
4. Napping.
We all love a good nap, especially while pregnant! 20 – 40 minutes is perfect to get you through the day vs. a deep sleep that can leave you feeling groggy. 20 – 40 min power nap is perfect to feel refreshed and to finish your day strong, followed by a restful night of sleep.
5. Sleep Positions while pregnant.
As a baby grows, it may be difficult to find a comfortable sleeping position. The best recommended position is on your left side while you are pregnant.* This can improve blood flow and nutrient flow. Here are some techniques found to be helpful:
- Extra pillows or a body pillow to support your body.
- Placing a pillow under your baby bump or between your legs.
- You can also use a rolled up blanket at the small of your back to relieve pressure.
- A foam or egg crate mattress pad to ease sore hips.
*Most doctors will recommend sleeping on the left side specifically, Expectant mothers should be aware some experts advise to avoid sleeping flat on their back.
*Please check with your doctor about the best sleeping position for you and baby.*
6. Soothing Your Legs.
Leg cramps are common during the second trimester.* If you are waking up during the night – the only relief may feel like moving around – you can do some light stretching for your leg muscles. Flexing your feet or pressing them against the foot of the bed can help falling back to sleep comfortably.
Helpful techniques to prevent leg cramps:
- Daytime exercise.
- Keeping a calcium-rich diet.
- Gentle leg stretches before bed.
*If it happens often, talk to your doctor!
CHOOSING TO BECOME A SURROGATE MOTHER IS A MAJOR LIFE DECISION. TO LEARN MORE, CONTACT CALIFORNIA SURROGACY CENTER OR CLICK HERE TO START YOUR APPLICATION TODAY.
SOURCES:
https://regionalhospital.com/blog/entry/11-tips-for-better-rest-during-pregnancy
https://www.sleepfoundation.org/pregnancy/tips-for-better-sleep
https://www.whattoexpect.com/pregnancy/sleep-solutions/pregnancy-sleep-positions/
