Relaxation Techniques for Better Sleep During Pregnancy

Congratulations! You are carrying your tiny bundle of joy. Excitement must be at its peak. But one thing most to-be moms struggle with is a lack of quality sleep. The stress, the fluctuating hormones, and even the changing body can be the culprit.

In fact, research shows that most pregnant women experience nighttime awakenings because of insomnia, poor-quality sleep, etc. That said, a peaceful slumber must be a priority for both you and the little one to avoid any risks.

But don’t worry. We have it covered. In this article, we unpack all the relaxation techniques and tips for better sleep during your pregnancy. Let’s dive right in!

7 Relaxation Techniques For Better Sleep During Pregnancy

A few relaxation techniques are given below. Remember, not everyone is the same. While some may enjoy working out, others may love meditation sessions. So, choose the activity that resonates with you and helps you calm down easily.

1. Practice Yoga

Don’t worry. We are not talking about any extreme yoga poses!

When it comes to yoga, there are several pregnancy-safe exercises you can choose from.

And, engaging in yoga for relaxation can significantly reduce stress and promote a sense of calmness.

You can start with deep, mindful breaths, inhaling through your nose and exhaling through your mouth. Practice gentle stretches and poses that are pregnancy-safe.

The main focus must be on releasing any tension in your muscles and clearing your mind. Having a mindful approach to yoga helps soothe the nervous system. It lets you achieve a tranquil state of relaxation for both body and mind.

However, before you indulge in yoga, speak with your healthcare practitioner to check if it is safe for you! Regular exercise and mindful yoga can be great for your sleep.

2. Get A Massage

Massage doesn’t always mean a full-body massage at a luxury spa. It can be anything like a foot massage or even a head massage. You can make this your weekly activity.

Also, prenatal massage offers numerous benefits for pregnant women by promoting overall well-being.

You can go to a skilled massage therapist who can alleviate discomfort associated with pregnancy and address issues like lower back pain and swollen ankles. Since they have the expertise, they use techniques perfect for pregnant women, such as gentle strokes and kneading. This massage helps improve blood circulation and reduce stress.

Massages not only calm you down but also enhance sleep quality and free anxiety by promoting the release of endorphins. It's crucial to communicate openly with the massage therapist about any concerns or discomfort. And, check with your doctor first.

3. Find A Comfortable Position

As someone pregnant, your old sleeping position may no longer offer the same comfort. You must also avoid sleeping on the back as it can compress the inferior vena cava and reduce the flow of oxygen to the placenta.

What can you do here?

Sleeping on your side is ideal. Here, sleeping on your left side is said to be all the more beneficial as it can improve blood circulation and protect the liver. To make it comfortable, you can try using a pillows under your baby bump or between your knees. Infact, your best companion is a pregnancy pillow.

A pregnancy pillow provides great support for pregnant women by promoting better spinal alignment and reducing pressure on the hips, lower back, and joints. Its ergonomic design offers immense comfort and lets you enjoy a more relaxed sleep position for a restful night.

When you achieve an amazing level of comfort, you automatically tend to relax and feel calmer than before.

Also, see if your mattress is still able to give you the support you need. Lumps and tears are a sign that it is time for a new mattress.

An extremely old mattress is the perfect residence for allergens, like dust mites and mold, which accumulate over time. If not changed in time, it can lead to respiratory issues. So, make sure you prioritize your overall well-being and bring home a mattress that offers blissful comfort.

4. Have A Soothing Bedtime Routine

Have a soothing bedtime routine. It tweaks your body's internal clock so you fall asleep easily. A bedtime routine includes a set of activities that you practice every day before bed. Some of the tips are given below.

• You can begin with a warm, calming bath infused with lavender oil, known for its sleep-inducing properties.
• You can engage in gentle prenatal yoga or stretches, focusing on easing tension in the neck, shoulders, and lower back.
• Try practicing mindfulness meditation or deep-breathing exercises to quiet the mind.
• Invest in a supportive pregnancy pillow to enhance comfort in bed.
• Dim the lights and play soft music.
• Read a calming book.
• Write in a journal.

5. Create A Calming Sleep Environment

When you are pregnant, your fluctuating hormones and stress are already disrupting your sleep. So, make sure you create a calming sleep environment first to help you relax. This will ensure you enjoy a peaceful shut-eye.

Start by using soft, breathable bedding in calming colors. Position pregnancy pillows strategically to support your changing body. Place it in a way that takes away any pressure from the hips and lower back.

Dim the lights and eliminate noise to promote a serene atmosphere.

Practice deep-breathing exercises while lying on your left side. As mentioned earlier, sleeping on the left ensures optimal blood flow to the uterus.

6. Choose Visualization or Guided Imagery

As you prepare for sleep, find a quiet and comfortable space. Close your eyes and take slow, deep breaths. Imagine a serene place, perhaps a peaceful beach or a tranquil forest. The idea is to go to your happy place. It can be anything that calms you down.

But let's say you picture a forest. Don't stop there. Envision the gentle sounds of the rustling leaves. Maybe a stream of water flowing. Create your very own calming atmosphere.

Now, visualize a cocoon of safety and support around your growing baby. Picture each breath as a source of nourishment for both you and your baby, building a sense of connection and well-being.

Make sure you continue to breathe deeply and allow any tension to melt away. Soon, you will drift off into a sound sleep.

7. Try the Guided Muscle Relaxation Technique

For guided muscle relaxation, start by finding a comfortable position, either sitting or lying down. If you are doing this before you sleep, lie down in a comfortable position. The idea of this exercise is to focus on each part of the body to relax it.

Close your eyes and take slow, deep breaths, inhaling through your nose and exhaling through your mouth.

You can start with your toes, consciously relaxing each one. Feel the tension melting away as you move up to your calves. Allow them to become loose and heavy. Continue this process, focusing on your thighs, hips, and abdomen as you release any tightness or discomfort.

Move on to your lower back and let go of any tension. Gradually work your way up to your shoulders and allow them to drop and relax. Release tension in your arms, wrists, and fingers. Do this till you reach the top of your head. Today, there are also guided muscle relaxation meditations that you can use.

Other Tips To Help You Sleep During Pregnancy

Apart from the relaxing techniques, you can also use these tips to help you fall asleep easily.

• Opt for moderate exercise to help reduce restlessness and promote better sleep. Be sure to avoid vigorous activities close to bedtime.
• To curb several trips to the bathroom during the night, reduce your fluid intake before bedtime. Stay hydrated throughout the day but cut it down as bedtime approaches.
• Choose loose, breathable sleepwear to enhance comfort. You can use pregnancy pillows to support your changing body and relieve discomfort.
• If hunger strikes before bedtime, choose light, nutritious snacks like yogurt or a banana to avoid discomfort and indigestion.
• If you need to nap during the day, keep it short and avoid napping too close to bedtime.
• Keep your room temperature cool. The ideal temperature is said to be between 60 to 68 degrees Fahrenheit.
• Limit screen time before bed as it can interfere with your sleep. Do this at least an hour before you hit the sheets.
• Take a light evening stroll to relax your mind and calm your body to help you sleep better.

Wrapping Up

These were a few relaxation techniques to help you relax and sleep during your pregnancy. But when in doubt, consult your healthcare provider. Never go for over-the-counter medication or any other techniques that can put you at risk.

Finally remember, when it comes to sleep, your mattress always plays a crucial role. A good mattress like from The Sleep Company is what you need. It is firm when you need support and soft when you need comfort. The SmartGrid Technology with 2500+ air channels will ensure breathability and give you a cool and relaxed shut-eye. Don't forget to pair it with the Smart Pregnancy Pillow for enhanced comfort!