Pregnancy often brings on all sorts of sleep disturbances, including nausea, heartburn, leg cramps, and snoring. And bad sleeping habits from before you were pregnant may make these problems worse.
Here are some tips to help you get a better night’s sleep – in pregnancy and beyond.
Watch what and when you eat and drink
- Cut down on caffeine- Cut down on drinks and food that contain caffeine, such as coffee, tea, soda, and chocolate. Avoid them entirely in the afternoon and evening.
- Drink less in the late afternoon and evening- Drink more fluids early in the day and less in the evening. This helps reduce bathroom breaks in the middle of the night.
- Avoid heavy meals and spicy foods before bedtime- Spicy foods such as chilli and acidic foods such as tomatoes can cause heartburn and indigestion. So can eating a big meal too close to bedtime. If heartburn is a problem, eat lighter meals and eat them earlier. Give yourself two to three hours to digest your food before you head to bed.
- Snack before bedtime to discourage morning sickness- If you’re troubled by nausea, it may help to keep your stomach from becoming empty. Try nibbling on bland snacks such as crackers, especially before bedtime.