The Ultimate Pregnancy To-Do List

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Hot summer days can be harder for pregnant women. Especially sleep problems can be experienced. In addition to the heat, nausea and the need to go to the toilet constantly day and night can leave the expectant mother sleepless. The experts made recommendations for expectant mothers.

Take your time for dinner

You have to eat slowly and take pleasure. Your meal should not be too close to your bedtime so that heartburn and reflux do not disturb you during the night.

Stay away from coffee and chocolate in the evening and at night

If you're hungry before bedtime, or if it's been too long over your dinner, a whole-grain slice of cake and warm milk or a piece of cheese 5-6 dried apricots will keep you satiated until breakfast.

Stop fluid intake two hours before bedtime

Do not leave fluid intake too late so that you do not get up and go to sleep.

Exercise

You can perform one of the exercise programs during pregnancy; of course not just before sleep! Otherwise, the enthusiasm after sport can make you look like a genie.

Have a bedtime ritual

Set a time for your sleep. You have to get in bed at that time. Not just that, you have to wake up set a time for waking up in the morning as well. Before going to bed, you can read a book, listen to music or watch TV.

Relax

A hot shower, a glass of linden or a relaxing massage from your partner would be great.

Make your environment more convenient

If your environment is not comfortable, you cannot sleep. Your bedroom is neither too hot nor too cold. Check the temperature. Your bed and pillow need full support, but not stone-like. The body pillow under your head and between your legs can help you relax.

Note the position

The position is very important. We certainly do not recommend the supine and prone positions, especially during advanced gestational weeks. Supine Hypotensive Syndrome, it can be experienced in the supine hospitalizations for a long time and the blood flow to the mother's circulation and consequently to the vital organs decreases. The best lying position is the left side, but the right side is also acceptable. The left side position increases blood and nutrients leading to the uterus and thus to the baby, and makes it easier for the kidneys to filter out fluids and harmful substances. Sometimes when you lie on your side, you may be worried that you can squeeze the baby somewhere, whereas the baby is in a pool of water and does not get stuck, so he will choose the best position for himself.

Clear emotional problems

If you are concerned, try to solve them with a friend, partner or professional during the daytime or write down these problems. Don't think of them in bed.

Final Words

Don't worry, there's nothing to be afraid of. Sometimes even eliminating all the fear and anxiety will be enough to make you sleep again.

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