5 TIPS FOR BETTER SLEEP DURING PREGNANCY
Empty your headspace before you go to bed.
Do you ever find yourself sinking into bed after a long day anticipating the sweetest of slumbers, but as soon as your head hits the pillow, you suddenly feel wide-awake? In this day and age, we all lead tremendously busy lives wherein time for true rest and energy recuperation is not part of the schedule. There are seemingly countless to-dos on the waitlist along with little things you need to organise in your head on a day-to-day basis in order to get the logistics of modern life to actually work. Some neuroscientists claim that an average human has about 50,000 to 70,000 thoughts in their head per day - No wonder it can feel somewhat scorched up there. If no matter how hard you try to encourage yourself to switch off to get some shut-eye, to no avail: this is actually your brain trying to tell you that you need to de-clutter upstairs.
❥ To gear yourself up for quality sleep, it's imperative to allow your brain and body to wind down after a busy day. In order to do this, we strongly encourage a mobile phone switch-off curfew, along with all other screens for that matter: including computers or TV screens for at least the last hour before you go to bed. Blue light fro screens is becoming increasingly infamous for all the wrong reasons, as it meddles with your body's ability to prepare for sleep, as it blocks a hormone called melatonin that makes you sleepy in the first place.
❥ To help clear headspace to help induce a better sleep, we also recommend reading a book, listening to some relaxing music and taking five minutes to write down everything (no matter how little!) you think you need to remember for the next day on a good-old-fashioned piece of paper - This way, you're literally and consciously emptying your headspace to pave the deliberate intention for a restful sleep.
Beware of sleep debt
Sleep debt is the difference between the amounts of sleep you should be getting and the amount you actually get. You need way more sleep than usual when you’re pregnant. Why? Because you are literally growing a tiny little human and sitting on an egg - so to speak - takes tremendous amount of energy from your body, your mind and pretty much everything else. With regards to sleep debt, the good news is that, like with all debt, with persistence and patience you can catch up and repay it – though it will not happen in one extended sleep marathon.
❥ Taking a small daytime nap every day, plus taking on an extra hour or two of sleep during the night (bye bye, alarm clock and hello early nights!) is what is going to help you stay in good sleep balance.
❥ Struggle to get shut eye during the day? We also highly recommend Yoga Nidra, or yogic sleep, which is a deep relaxation practice that relaxes the physical and emotional bodies so that deep restoration and healing can occur. It is said that one hour of Yoga Nidra is equivalent to four hours of regular sleep. Keep your eyes peeled for a future blog post detailing further into the benefits of Yoga Nidra.
Keep it cool
After you conceive your body temperature increases by an average of nearly one degree due to an increase in your metabolism. Now, that may not sound like a lot, but trust us, it's noticeable. Your body naturally recognises that it now has to take care of two and thus increases it’s normal activities, which leads to this increase in body temperature.
❥ Keep your bedroom extra cool and use cottons, linens and silks that allow for both a proper slumber and better circulation of air. Also, avoid exercise, warm baths/showers and caffeinated drinks at last 2-3 hours before you go to bed.
There’s nothing more irritating than the feeling of restrictive clothing when you’re trying to relax, right? Add a growing belly into that equation and it can feel near impossible to ignore that irritating bra or that uncomfortably curious brief when you’re trying to sleep. Our best recommendation is that you sleep naked. No clothes to irritate you or restrict circulation in your body and as a bonus, it is also healthier for the 'downstairs' department. If you are not comfortable with sleeping naked, at least make sure to wear something in stretchy, natural and breathable material.
❥ As you approach the end of your last trimester, turning over in bed can get quite challenging and your mattress may feel like it has velcro on it. If you don’t have a partner who's happy to wake up and give you a much-needed push as you roll over, try sleeping on a silk satin sheet with silk bottom or brief - Much less friction.
The magic is in the proper support
Sleeping when you’re pregnant is totally different to normal sleeping. Your body is in constant change and as your belly grows, you will crave body support during sleep. Using the Bbhugme Pregnancy Pillow from early on in your pregnancy will not only help you sleep and rest better, but it can also help in the prevention of common lower back and pelvic pain (SPD) associated with pregnancy.
❥ Bbhugme's Pregnancy Pillow is uniquely adjustable to offer optimum comfort and support throughout your pregnancy. It provides support around your belly, lower back, pelvis, knees and ankles for full 5-point support.
❥ Bbhugme was created by three chiropractors from Norway - Hilde, Ann Kristin and Elisabeth -who shared a deep interest in chiropractic care of pregnant women, moms and babies. They saw many teary, sleep-deprived women who were suffering from pelvic and back pain before, during and after pregnancy. The three realised that the women needed even more support and care – a long-lasting, take-home solution that could support them beyond the care they get at clinics. This was the origin of the bbhugme pillow. The hard work that went into the design process was recognised in 2015, when bbhugme won “Best Design Award” from The Norwegian Centre for Design and Architecture.
❥ The products inner pillows are filled with TOXPROOF certified and food grade expanded polystyrene (EPS) beads. This is a soft, durable lightweight material, moulding to your body and staying in shape as well as keeping you cool. The material is odour-free with natural antibacterial and anti-fungal properties. Tested according to EN71 Toy Safety standard and more. Soft and breathable outer cover in 95% cotton and 5% spandex jersey fabric Standard 100 by Oeko-tex class 1 certified.
❥ Thousands of women worldwide have already tried the Bbhugme Pregnancy Pillow and they love it! If there is ever a time in your life you should invest in sleep, it’s during your pregnancy. Remember, you are sleeping for two now.