How to Create a Sleep-Friendly Environment for Pregnant Women

Pregnancy is a time of huge change – physically, and emotionally. You’ll feel swollen, and tired, frequently visit the bathroom, and feel sleep-disrupted, as you progress in your pregnancy, and nurture another life inside you.

While there are several ways to improve the quality of your sleep, there are many creative ways to create an optimal sleep environment during pregnancy.

Finding the right balance for the room temperature

During pregnancy, due to hormonal fluctuations, the pregnancy-body temperature gets regulated, resulting in discomfort and night sweats. In this condition, you can use these tricks and tips:

• Due to overheating and sweating at night, you can use the fan or A.C
• Make your bed with breathable fabrics
• Use a light blanket
• Keep yourself hydrated

Comfortable Bedding and Supportive Mattress

This is an absolute must! After all, during your pregnancy, your body needs comfort and support. So, here are a few tips curated for you:

• A supportive mattress is important for your spinal alignment and further reduces the pressure points and pain.
• Put specialized pregnancy pillows to create a comfy sleep environment.
• Opt for natural, and breathable sheets, blankets, and pillowcases when you and your partner are setting the bed.
• Creating the right lighting in the room. In the evening, put dim lights in your house and create a calming atmosphere. Block the strong sunlight or street lights with curtains. Reduce screen time at least an hour before you go to bed.

Try to create a lower sound environment

Sleep can be disrupted by noise, especially for light sleepers and pregnant women who are more sensitive to sounds. You can promote better sleep by creating a peaceful soundscape in your bedroom. Here are a few strategies to create a low-sound environment:

• White noise can be soothing and mask sudden noises that might otherwise wake you up
• The natural sounds of rain, ocean waves, or the chirping of the birds can be soothing to your ears
• Add heavy curtains, carpets, or acoustic to make it soundproof

Aromatherapy

Essential oils can be used therapeutically to promote relaxation and better sleep through aromatherapy. Lavender and chamomile, for instance, have calming properties and can help ease anxiety and tension, which makes falling asleep easier.

Embrace a well-designed, and comfy sleep environment. Remember you’re taking a major step towards a healthier pregnancy.