Some of the symptoms of pregnancy caused by hormonal changes and other factors can lead to some sleep disturbance or a reduction in the quality of sleep. However, even though some of the causes of sleep disorders during pregnancy are beyond your control, there are certain sleeping tips that you should apply in order to sleep better during pregnancy. Below are some of the tips for good sleep during pregnancy that you should apply.

Supporting your back and tummy with an extra pillow

You can improve the quality of your sleep by placing a pillow between your legs. Not only will this make sleeping on your side easier, but it will also support your lower back. If you suffer from indigestion, also known as acid reflux, you should try propping up your torso with a wedge pillow. By sleeping with a wedge-shaped pillow, which lifts your torso, you will bring the gravitational force against the movement of stomach acid up your esophagus.

Follow the proper diet

There are some foods that induce deep sleep. You should meet with a dietitian to recommend these foods. Your diet plan should include carbohydrate-rich foods like crackers and bread. You should also eat foods that provide protein. They will do you a lot of good and help you have a sound sleep. This is because protein foods prevent hot flashes, nightmares, headaches, and help keep blood sugar levels in balance.

Drink a lot of water

You should drink enough fluids to avoid dehydration. However, it is recommended that you drink more water during the morning hour. Don’t drink a lot of water at night. As you know, pregnancy is associated with frequent urination which leads to more bathroom breaks at night. This implies that you have frequent sleep interruptions which are not good for deep sleep. So if you drink more water at night, it will make you urinate more often at night.

Quit smoking and alcohol consumption

The nicotine in cigarettes and alcoholic beverages is not good for your baby. But they can also cause sleep disturbances. Although alcohol can quickly induce sleep, it is a diuretic and therefore will disrupt your sleep. Nicotine will keep you awake because it is a stimulant. You should also avoid or reduce your intake of any other diuretic beverages or beverages that contain caffeine.

Do not eat in excess

Avoid eating too much or consuming spicy or acidic foods for dinner. The ideal is to eat small portions frequently. You should also eat at least an hour before bedtime.

Do exercise

Regular exercise will do you good and help you get a sound sleep.

Have a good sleeping environment.

Your mattress and bed should be good and comfortable. Make sure your bed is dressed properly and the temperature in your room is normal so that you can sleep comfortably.

Have a good sleep schedule

Practice sleeping and waking up at a certain time.