During your surrogate pregnancy, you may encounter all kinds of sleep disturbances – nausea, heartburn, leg cramps, snoring. Bad sleeping habits from before your pregnancy may accentuate them.
Common sleep problems during pregnancy can start in the first semester, a period when you’ll experience frequent bathroom trips during the night, to urinate or vomit.
Sleep deprivation is not helpful for you or your baby; during your surrogate pregnancy, it’s important to get as much rest as possible so that the baby can develop healthily. Here are some tips for getting a good night’s sleep:
1. Avoid caffeine. When you get pregnant, it is important to watch your caffeine intake – stay away from caffeinated substances like coffee, tea, soda and even chocolate during the afternoon and evening to help you sleep better at night.
2. Don’t smoke or drink. Studies show that the effects of nicotine and alcohol are harmful to you and your baby. They can also make it hard to get a good night’s sleep. Nicotine is a stimulant, and it’s been determined that smokers get less deep and restful sleep and would normally feel less rested than non-smokers. Even though alcohol can make you sleepy, it tends to disrupt deep and restful sleep at night.
3. Exercise regularly. It is best to follow a light program of exercise during the day or early evening. Remember to first consult your doctor for the specific best exercise program. Exercising at the proper times can help you burn energy and get a better night’s sleep.
4. Take a warm bath before going to bed. The soothing and relaxing effects of a warm bath can help you get a good night’s sleep. Aromatherapy while taking your bath can also help you feel more relaxed.
5. Drink less during the late afternoon and early evening, and more earlier in the day. This helps reduce your need to go to the bathroom in the middle of the night.
6. Avoid heavy meals and spicy foods before bedtime. Spicy foods such as chili, and acidic foods such as tomatoes, can cause heartburn and indigestion, which can keep you up at night. So can eating a big meal too close to bedtime. If heartburn is a problem, eat lighter meals and eat them earlier. Give yourself two to three hours to digest your food before you head to bed.
7. Use enough pillows when you sleep. Remember, there’s no such thing as too many pillows. Use them to prop you up, rest body parts on, place between your knees, whatever you need them for to help sleep better at night.
By following these simple yet effective tips, you can sleep better at night during your pregnancy. A lot of surrogates complain of fatigue in the day; this is partially because they don’t sleep well. When you take naps during the day, it is best to take them during the morning or early afternoon, so that you will still feel sleepy when it’s time to go to bed.