Pregnancy Sleep Tips

 *** how to get better sleep***

 ***sleep positioning***

 

Getting enough quality sleep during pregnancy may be a challenge. (Especially during the first and third trimesters) and nothing should come in between you and some quality beauty rest. Here are some proven, helpful tips on how to get a better night’s sleep tonight. 

 

Put the camomile down and cherry-up. A natural source of melatonin and tryptophan, tart cherry juice is nature’s way of combatting insomnia. (The juice also contains enzymes that reduce inflammation!) A recent study found that drinking  tart cherry juice twice a day can help you sleep nearly 90 more minutes a night. Not a cherry juice fan? Try kiwi. Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13% and decrease mid-sleep waking periods by 29% after just four weeks. 

 

Stay cool at night – and uncover your feet. Experts suggest a room temperature between 16 and 19 degrees Celcius (60 to 67 degrees Fahrenheit). You will have a harder time falling into a deep sleep when the room is too hot (above 24ºC) and if it’s too cold (below 12ºC). Cooler rooms are thought to be best because as you sleep your body temperate drops, so a cool room will help speed up the process. It also contributes to the quality of REM sleep – the stage which is considered the most restorative and helps you feel most refreshed. It also helps to sleep with one or both feet outside of the covers. (Feet are ideally designed to help dissipate body heat due to the location of blood vessels and lack of body hair). 

Let the light in. Recent research shows that exposure to natural light during the day can have a big impact on your sleep. Deprivation of natural light can confuse the production of melatonin, the hormone that controls your body clock and sleep-wake cycle by chemically triggering feelings of drowsiness. Getting outside or simply opening up the shades or sitting near the window will result in fewer sleep disturbances, help you feel more active and refreshed during the day  – and ultimately help you sleep better for longer. 

Get moving. That’s right – every one of these lists seems to include getting active as a solution to our everyday issues. And a good night’s sleep is no exception. Evidence shows that people sleep significantly better and also feel more alert in the day if they get at least 150 minutes of moderate to vigorous activity a week – in fact, one study showed a 65% improvement in sleep quality. 

Drink plenty of fluids during the day – you will benefit from hydration 24/7. But be sure to cut down a couple of hours before bedtime to avoid interrupting your cycle (or that sweet dream where you are laying on a beach somewhere fancy) with the need to pee . So have that final tea a little earlier and make it last.