Top Sleep Tips for Moms-To-Be

According to the National Sleep Foundation, about 78% of pregnant women experience sleep issues. Due to the changing hormones in the body, sleep can be disrupted and disturbed. It doesn’t mean, however, that not getting ample zzz’s is good for a pregnant woman. In fact, they even need to get more hours of sleep, possibly because of all the hard work their bodies are doing to make that baby.

But how do you get more zzz’s if your body is pretty much against it? Here are a few expert tips you should try:

Drink Lots of Water During the Day

The frequent need to urinate is one of the most common reasons why the sleep of moms-to-be are disrupted. Cutting down on your hydration is a big no-no, though, so why not just reschedule its intake in the daytime? This way, you can still keep yourself and your wee one hydrated without having to get up a few times at night just to go to the bathroom.

Take Naps

Banking and catching up on sleep may still be being debated by experts, but when you’re pregnant and you can’t get enough zzz’s, you should still strive to get it whenever you can. Naps are great for this, so go ahead and indulge yourself when you’re feeling that afternoon slump get to you.

Adjust Your Meals and Diet

Acid reflux is a common condition pregnant women experience, what with their babies pressing against their stomach. Some experts recommend taking antacids, but lots of moms aren’t just too fond of taking medications while pregnant, so doing some adjustments on your meals and diets may be better options to solve the problem.

First off, breakdown your three meals to six smaller ones. This way, your digestive system won’t have to work as hard every time you eat. Skipping spicy, fried, and acidic foods will also help manage this condition.

Install Night Lights

As mentioned above, frequent urination at night can be a big cause for sleep disruption in moms-to-be. Aside from actually having to stand and walk to the bathroom, turning on bright lights can also disrupt your sleep. It will wake you up so getting back to sleep can be more challenging. By installing night lights, your system won’t have to get a shock from the bright lights.

Exercise

Exercising is always good for the body and it really helps you sleep better. Just make sure to stick with routines that won’t be too tough for you, so you won’t overwork yourself.

Create a Bedtime Routine and Stick with It

A regular sleeping schedule is still the best way to help yourself sleep better as it conditions your body clock to get ready for sleep at a specific time of the day. By creating a bedtime routine, you’ll also condition yourself that you’re about to go to catch some shuteye so it will start to wind down and prepare your body for sleep. It might take a while to take full effect, though, so a little bit of patience will help you go a long way.

Make Sure Your Bed is Comfortable

Lastly, physical comfort is also important for pregnant women. With the bed being the most important furniture for sleep, it’s imperative that you find it comfortable and supportive to your body. With extra weight in your midsection, you’ll need better back support. It should also be soft enough for when you already need to sleep on your side.

Here at Salem Bed, we offer a wide range of products that can be be perfect for your needs. To help you pick a great bed for such a requirement, this guide can help.

Choosing the right pillows and bedclothes also help, so make sure to work on your comfort as well.

These, of course, are just a few tips that can help improve a pregnant woman’s sleep. If you have more ideas, let us know in the comments below!

Is Hot Chocolate a Good Bedtime Drink?

So last week, we’ve mentioned that chocolate is a great treat for those who need a good pick me up after a late night. Experts say that they can help boost your brain power, so even if you’re sleepy, dark chocolate can still help you focus on the task at hand.

But did you know that cocoa can also be a good bedtime drink? There may be some conflicting reports on it, but ccording to some experts, hot chocolate can be a good choice for a night cap. How? Here are a few promising explanations:

The whole act of consuming a warm drink before bed can be relaxing.

Sipping a warm drink slowly with your body in a relaxed position can be more relaxing than having to down a steaming cup with an actual meal. This also works with a warm glass of milk, though.

Drinking cocoa is a different take at having milk at bedtime.

Everyone knows that drinking milk at bedtime helps the body induce sleepiness which allows you to get better zzz’s in return. Its melatonin and tryptophan content help in triggering sleepiness, so it’s highly recommended for lots of folks. Prepping your hot chocolate drink in warm milk is a great alternative to just having some milk.

Hot cocoa can be good for folks at risk of diabetes.

One study has shown that hot chocolate can fend off diabetes. Testing show that mice on a high fat diet had less inflammation when given cocoa powder. The flavanols in this food item widens blood vessels so blood flow is not hindered, resulting to less inflammations. As insulin resistance is a common result of inflammations, better blood flow can easily prevent such.

Drinking the Right Hot Cocoa

It should be noted, however, that not all hot chocolate drinks are ideal for a good night’s sleep. Skip those with sweeteners and high sugar content as they will be unhealthy and won’t do much for your zzz’s.

Make sure to avoid those processed with alkali as well. These will have less flavanols which are the most important ingredients of chocolate, so you don’t want to skimp on that.

Unfortunately, chocolate also has caffeine in it, which is not exactly a good thing for your sleep. However, with ample research, you can find varieties with lower caffeine-content, so you can go for those.

A good sleep hygiene is still your best bet for better zzz’s.

Having a better sleep hygiene is still the best technique for a foolproof way in improving your sleep quality. So, make sure to work on that as well.