CUT BACK ON HOT OR SPICY FOOD As much as you can’t wait to tuck in to that delicious curry, by not eating spicy food before bedtime, you are greatly reducing your chances of suffering from heartburn, which can be very uncomfortable, especially when you are pregnant. Also avoid eating heavy meals, as this will increase your chances of indigestion, as your body needs to work harder to digest greater amounts if you consume larger portions of food. If you’re feeling hungry before going to bed, try lighter options like a salad, some crackers, soft fruit or a handful of nuts.
FREQUENT EXERCISE Unless you have been advised not to do so by your doctor, you should be doing at least 30 minutes of gentle exercise per day. This will boost your wellbeing due to the production of serotonin, while improving your circulation and reducing the chances of muscle cramps. This will also help you to sleep when evening falls. If you are unsure of how much exercise to do or what type of workout to go for, why not try some gentle yoga or stretches?
PREGNANCY PILLOWS There are special pillows available on the market to help pregnant women feel more comfortable and supported while sleeping, as they mould to fit the contours of your body. While sleeping on your left side, knees bent, place one pregnancy pillow between your knees and another at the base of your spine. It is also possible to purchase special pregnancy mattresses to better support you and your baby bump.
REDUCE FLUID INTAKE BEFORE BEDTIME While it is very important to hydrate yourself properly while pregnant, drinking slightly less just before going to bed will help avoid late night trips to the toilet and will put less pressure on the bladder, making you feel more comfortable through the night and minimising the chances of interrupted sleep.
TAKE A WARM BATH A long soak in a warm bath can work wonders for body and mind. Not only will a bath help you to feel more relaxed and ready for sleep, but it will also generally improve your mood and ease any muscular aches and pains. If getting in and out of the bath is difficult, try a warm shower with some luxurious bathing products containing calming fragrances like chamomile and lavender. Always exercise caution when using essential bathing oils, as not all are suitable for pregnant women.