Sleeping properly during pregnancy
Our tips on getting a good night's sleep
1. Create a favourable environment in which you feel at ease.If possible, your bedroom should not be too warm (18-19°) and should be in complete darkness.
2. Keep regular hours of getting up and going to bed throughout the week.
3. Go to bed as soon as the first signs of sleep appear.Rely on signs such as yawning and your eyes starting to close over. Do not fight against it, because if you do, you risk having to wait until the next sleep cycle 1 ½ hours later!
4. Take gentle exercise (walking, yoga or swimming) to release stress and the worries of the day.
5. Take a bath at the end of the day to relax and choose a calm activity before going to sleep.
- Avoid violent films and activities that require thinking or concentration.
- Learn how to relax:
- Lie down on your bed and prop yourself up with cushions under your head and knees.
- Relax your muscles. To do this, begin by contracting them for a few seconds and then release them one after the other: the hand, arm, calves, toes, thighs and face.
6. Limit your consumption of stimulants (coffee, tea, etc.) and avoid excessively heavy meals in the evening.Do not take any sedatives or sleeping pills without your doctor’s advice.
7. Make up for a poor night’s sleep with a nap (even a short one).
8. Place blocks under the foot of your bed.Elevated in this position, your legs will benefit from improved blood circulation.
9. Try a relaxation cushion.
It adapts to your body shape and allows you to lie on your side without any tension. Place it between your knees to soothe tension in the thighs and pubis area. You can continue to use it after giving birth.
10. If you tend to suffer from digestive disorders, you can sleep in a semi-seated position, slipping cushions under your back.Do not hesitate to ask your doctor or midwife for advice.