Healthwatch by Shyft

Join Dash Women's Health Communities for expert advice, curated resources & support.
Join now

Prenatal Sleep Exercises

Prenatal Sleep Exercises
download-file
Download our complete guide to Prenatal Care
arrow-right
Content
Content

Pregnancy can be a wonderful and exciting time, but it can also bring about its fair share of challenges. Getting enough sleep is essential for everyone, but it is especially important for pregnant women. Getting a healthy amount of sleep promotes healthy fetal development as the body releases growth hormones during sleep, which facilitate the baby’s growth and development. Inadequate sleep during pregnancy has been linked to low birth weight, premature birth, and other complications. A healthy sleep routine reduces stress, improves mood and also reduces the risk of getting gestational diabetes and pre-eclampsia.

Sleep is extremely important but most pregnant women find it difficult to get a good night’s sleep. As the body undergoes various changes during pregnancy, it can become increasingly difficult to get comfortable and fall asleep. To combat this, many women turn to sleep exercises specifically designed for pregnant women. In this blog, we’ll explore some of the most effective sleep exercises for pregnancy, how they work, and why they’re beneficial.

Prenatal Yoga

Prenatal yoga is an excellent way to prepare the body for rest and relaxation. The practice involves a series of gentle stretches and poses that can help to relieve tension and promote relaxation. One of the best poses for promoting sleep during pregnancy is the Child’s Pose. This pose involves sitting on your heels and stretching your arms forward, allowing your head to rest on the floor. This position helps to stretch the spine, hips, and thighs, promoting relaxation throughout the body.

Breathing Exercises

Breathing exercises are a simple but effective way to calm the mind and promote relaxation. One popular technique is the 4-7-8 breath. To do this exercise, breathe in for four counts, hold your breath for seven counts, and exhale for eight counts. Repeat this pattern several times, allowing your body to become more relaxed with each breath.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing various muscle groups in the body. This exercise can help to release tension and promote relaxation throughout the body. To practice progressive muscle relaxation, start by tensing the muscles in your feet and holding for a few seconds. Then, release the tension and allow your muscles to relax completely. Move up the body, tensing and relaxing each muscle group, until you’ve reached your head and neck.

Visualization

Visualization is a technique that involves imagining a peaceful and relaxing scene or environment. For example, you might imagine yourself lying on a beach or in a beautiful garden. As you visualize this scene, allow yourself to fully immerse in the experience, using your senses to make the visualization as vivid as possible. This exercise can help to promote a sense of calm and relaxation, making it easier to fall asleep.

Acupressure

Acupressure is a traditional Chinese medicine technique that involves applying pressure to specific points on the body. There are several acupressure points that can be particularly effective for promoting sleep during pregnancy. The first is the Anmian point, which is located behind the earlobe. Applying gentle pressure to this point can help to relieve tension and promote relaxation. The second point is the LV3 point, which is located on the top of the foot, between the big toe and the second toe. Massaging this point can help to reduce stress and promote relaxation.

Conclusion

Pregnancy can be a challenging time for many women, particularly when it comes to getting a good night’s sleep. However, by practicing sleep exercises designed specifically for pregnant women, it is possible to promote relaxation and enjoy a more restful night’s sleep. From prenatal yoga and breathing exercises to progressive muscle relaxation and visualization, there are many effective techniques that can help to promote sleep and support a healthy pregnancy. So, if you’re struggling to get the sleep you need during pregnancy, why not give these exercises a try and see if they make a difference?


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more
pcos
pcos
Download our complete guide to Prenatal Care
Enter your details

Enter your phone number or Email
address to download the PDF.

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Featured articles on Exercise

Check out our featured articles for a clear understanding of the latest nutrition trends and information. Empowering you to make informed choices that positively impact your health.

Navigating the Ups and Downs of Early Pregnancy: Coping Strategies for First-Time Moms

Congratulations, mama-to-be! The moment those two lines appeared on the pregnancy test, your life changed forever. You're now embarking on a journey that will be filled with ups and downs, but rest assured - you're not alone. First-time moms often find themselves overwhelmed by the physical and emotional changes of early pregnancy. But fret not! In this blog post, we'll guide you through some coping strategies that can help make this exciting yet challenging time a bit easier to navigate.… Read more

Most read

Navigating the Ups and Downs of Early Pregnancy: Coping Strategies for First-Time Moms

Navigating the Ups and Downs of Early Pregnancy: Coping Strategies for First-Time Moms

Congratulations, mama-to-be! The moment those two lines appeared on the pregnancy test, your life changed forever. You're now embarking on a journey that will be filled with ups and downs, but rest assured - you're not alone. First-time moms often find themselves overwhelmed by the physical and emotional changes of early pregnancy. But fret not! In this blog post, we'll guide you through some coping strategies that can help make this exciting yet challenging time a bit easier to navigate.…

book

8 minutes

|

calendar

14 Aug 2023

Most read

Mental Health During Pregnancy

4 minutes

05 Aug 2023

Mental Health During Pregnancy

Pregnancy brings with it a mix of feelings and your feelings can be unpredictable at times. You can be bright and chirpy one moment and irritant the next. You’d also be likely to experience a lot of mood swings during pregnancy. These feelings As you are taking care of yourself as well as your baby, whatever you’re feeling is being felt by your in the same intensity, so you’d want the best for your baby. Pregnancy is a wonderful time… Read more

Featured

Mental Health During Pregnancy

Mental Health During Pregnancy

Pregnancy brings with it a mix of feelings and your feelings can be unpredictable at times. You can be bright and chirpy one moment and irritant the next. You’d also be likely to experience a lot of mood swings during pregnancy. These feelings As you are taking care of yourself as well as your baby, whatever you’re feeling is being felt by your in the same intensity, so you’d want the best for your baby. Pregnancy is a wonderful time…

book

4 minutes

|

calendar

05 Aug 2023

Featured

Healthy Habits Couples Should Cultivate For A Smoother Pregnancy And Childbirth Experience

Pregnancy and childbirth are undoubtedly exciting experiences for couples. However, they can also be emotionally and physically taxing. Cultivating healthy habits together can help couples navigate this journey with more ease and support. In this article, we will discuss some habits couples can cultivate for a smoother pregnancy and childbirth experience. Attend Prenatal Classes Together Attending prenatal classes together is a great way for couples to learn more about pregnancy, childbirth, and parenting. Prenatal classes can provide couples with important… Read more

Featured

Healthy Habits Couples Should Cultivate For A Smoother Pregnancy And Childbirth Experience

Healthy Habits Couples Should Cultivate For A Smoother Pregnancy And Childbirth Experience

Pregnancy and childbirth are undoubtedly exciting experiences for couples. However, they can also be emotionally and physically taxing. Cultivating healthy habits together can help couples navigate this journey with more ease and support. In this article, we will discuss some habits couples can cultivate for a smoother pregnancy and childbirth experience. Attend Prenatal Classes Together Attending prenatal classes together is a great way for couples to learn more about pregnancy, childbirth, and parenting. Prenatal classes can provide couples with important…

book

4 minutes

|

calendar

28 Jul 2023

Featured

Everything You Need To Know About Preeclampsia: Causes, Risk Factors, Treatments

Preeclampsia can be a life-threatening condition for both mother and baby if not treated properly. In this article, we'll take an in-depth look at preeclampsia - what it is, the risk factors associated with it, and the treatments available to ensure the safety of both mother and baby. With all this information, you can make sure that you are well informed about this serious condition. Introduction to Preeclampsia preeclampsia is a disorder that can occur during pregnancy, typically after the… Read more

Most read

Everything You Need To Know About Preeclampsia: Causes, Risk Factors, Treatments

Everything You Need To Know About Preeclampsia: Causes, Risk Factors, Treatments

Preeclampsia can be a life-threatening condition for both mother and baby if not treated properly. In this article, we'll take an in-depth look at preeclampsia - what it is, the risk factors associated with it, and the treatments available to ensure the safety of both mother and baby. With all this information, you can make sure that you are well informed about this serious condition. Introduction to Preeclampsia preeclampsia is a disorder that can occur during pregnancy, typically after the…

book

5 minutes

|

calendar

26 May 2023

Most read

Types Of Exercises For Pregnancy

3 minutes

11 Apr 2023

Types Of Exercises For Pregnancy

Exercise is a vital part of a healthy pregnancy as it helps to make sure that you stay physically healthy throughout your pregnancy. Not only can it help you maintain a healthy weight and reduce the risk of gestational diabetes and preeclampsia (high blood pressure or hypertension), but it can also help you prepare for childbirth and recover more quickly after delivery. Exercising also has a positive impact on your mood and helps with pregnancy mood swings and helps mental… Read more

Types Of Exercises For Pregnancy

Types Of Exercises For Pregnancy

Exercise is a vital part of a healthy pregnancy as it helps to make sure that you stay physically healthy throughout your pregnancy. Not only can it help you maintain a healthy weight and reduce the risk of gestational diabetes and preeclampsia (high blood pressure or hypertension), but it can also help you prepare for childbirth and recover more quickly after delivery. Exercising also has a positive impact on your mood and helps with pregnancy mood swings and helps mental…

book

3 minutes

|

calendar

11 Apr 2023

Gestational Diabetes: What You Need To Know About Symptoms, Causes, Risks, And Treatments

Are you pregnant and wondering about the risks of gestational diabetes? Or maybe you just want to learn more about what it is and how to treat it? If so, then this blog post is for you! Here, we will explain in detail what gestational diabetes is, its symptoms, causes, and risks, as well as the treatments available. Read on to find out more! Introduction to Gestational Diabetes Gestational diabetes is a type of diabetes that develops during pregnancy. It… Read more

Gestational Diabetes: What You Need To Know About Symptoms, Causes, Risks, And Treatments

Gestational Diabetes: What You Need To Know About Symptoms, Causes, Risks, And Treatments

Are you pregnant and wondering about the risks of gestational diabetes? Or maybe you just want to learn more about what it is and how to treat it? If so, then this blog post is for you! Here, we will explain in detail what gestational diabetes is, its symptoms, causes, and risks, as well as the treatments available. Read on to find out more! Introduction to Gestational Diabetes Gestational diabetes is a type of diabetes that develops during pregnancy. It…

book

6 minutes

|

calendar

10 Apr 2023

How Gestational Diabetes Impacts Your Baby

Gestational diabetes is a type of diabetes that affects women during pregnancy. It usually develops in the second or third trimester and goes away after delivery. However, if left untreated, it can have serious consequences for both the mother and the baby. In this blog post, we will focus on how gestational diabetes affects a baby. Gestational diabetes occurs when the body cannot produce enough insulin to regulate blood sugar levels during pregnancy. As a result, the mother's blood sugar… Read more

How Gestational Diabetes Impacts Your Baby

How Gestational Diabetes Impacts Your Baby

Gestational diabetes is a type of diabetes that affects women during pregnancy. It usually develops in the second or third trimester and goes away after delivery. However, if left untreated, it can have serious consequences for both the mother and the baby. In this blog post, we will focus on how gestational diabetes affects a baby. Gestational diabetes occurs when the body cannot produce enough insulin to regulate blood sugar levels during pregnancy. As a result, the mother's blood sugar…

book

4 minutes

|

calendar

09 Apr 2023

Pregnancy With Diabetes: What To Expect And How To Prepare

Diabetes can be a difficult condition to manage, but with the right preparation and help from your healthcare team, you can successfully navigate pregnancy with diabetes. In this article, we'll explore how to prepare for pregnancy when you have diabetes, the risks of gestational diabetes, and treatments for managing gestational diabetes. Read on to learn more! Introduction to Diabetes and Pregnancy If you have diabetes and are thinking about starting a family, you may be wondering how pregnancy will affect… Read more

Pregnancy With Diabetes: What To Expect And How To Prepare

Pregnancy With Diabetes: What To Expect And How To Prepare

Diabetes can be a difficult condition to manage, but with the right preparation and help from your healthcare team, you can successfully navigate pregnancy with diabetes. In this article, we'll explore how to prepare for pregnancy when you have diabetes, the risks of gestational diabetes, and treatments for managing gestational diabetes. Read on to learn more! Introduction to Diabetes and Pregnancy If you have diabetes and are thinking about starting a family, you may be wondering how pregnancy will affect…

book

7 minutes

|

calendar

06 Apr 2023

Healthy Habits to Form During Pregnancy

Pregnancy is an incredibly special time in a woman's life, but it can also be physically and emotionally challenging. As a result, it's important for pregnant women to take care of themselves and develop healthy habits that will not only benefit them but also their growing baby. In this article, we will discuss some healthy habits that pregnant women can develop to have a healthy and happy pregnancy. Eating a Nutritious Diet One of the most important things that pregnant… Read more

Healthy Habits to Form During Pregnancy

Healthy Habits to Form During Pregnancy

Pregnancy is an incredibly special time in a woman's life, but it can also be physically and emotionally challenging. As a result, it's important for pregnant women to take care of themselves and develop healthy habits that will not only benefit them but also their growing baby. In this article, we will discuss some healthy habits that pregnant women can develop to have a healthy and happy pregnancy. Eating a Nutritious Diet One of the most important things that pregnant…

book

4 minutes

|

calendar

06 Apr 2023

Prenatal Nutrition: What Foods Should You Eat?

Get over your pregnancy cravings by eating something nutritious. Pregnancy is a time when a woman's body goes through many changes, and it is important to maintain a healthy diet to support both the mother and the growing baby. Eating a nutritious diet during pregnancy is linked to good brain development and healthy birth weight, and can reduce the risk of many birth defects. There are some nutrients that are absolutely essential in a prenatal diet like protein, vitamins and… Read more

Prenatal Nutrition: What Foods Should You Eat?

Prenatal Nutrition: What Foods Should You Eat?

Get over your pregnancy cravings by eating something nutritious. Pregnancy is a time when a woman's body goes through many changes, and it is important to maintain a healthy diet to support both the mother and the growing baby. Eating a nutritious diet during pregnancy is linked to good brain development and healthy birth weight, and can reduce the risk of many birth defects. There are some nutrients that are absolutely essential in a prenatal diet like protein, vitamins and…

book

5 minutes

|

calendar

06 Apr 2023

Prenatal Yogasanas for each Trimester

Prenatal yoga is an excellent way to keep yourself fit and healthy during pregnancy. Not only does it help you stay active, but it can also help ease discomforts such as back pain and insomnia, mood swings, mental and physical fatigue, sickness, breathing problems, and crippling leg cramps. Practising prenatal yoga also provides a great opportunity to connect with your baby and prepare your body and mind for childbirth. In this post, we'll discuss some of the best prenatal yoga… Read more

Prenatal Yogasanas for each Trimester

Prenatal Yogasanas for each Trimester

Prenatal yoga is an excellent way to keep yourself fit and healthy during pregnancy. Not only does it help you stay active, but it can also help ease discomforts such as back pain and insomnia, mood swings, mental and physical fatigue, sickness, breathing problems, and crippling leg cramps. Practising prenatal yoga also provides a great opportunity to connect with your baby and prepare your body and mind for childbirth. In this post, we'll discuss some of the best prenatal yoga…

book

5 minutes

|

calendar

06 Apr 2023

Recipes to manage Prenatal, approved by nutritionists

View all
Understanding Metabolism

Matar Paneer

A beloved Indian dish featuring tender green peas and soft paneer cubes simmered in a luscious tomato-based gravy.

12 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Palak Paneer

A classic Indian dish featuring creamy spinach cooked with soft cubes of paneer simmered in a fragrant blend of spices.

9 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Bone Broth

A highly nutritious stock commonly used in soups, sauces, and gravies.

7 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Egg & Methi Bhurji

A delicious iron rich dish that can be enjoyed for breakfast or as a side with some rice and curry.

13 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Peanut Butter Energy Balls

A healthy protein packed snack loaded with old fashioned oats, peanut butter and flax seeds.

6 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Pepper Chicken

An aromatic, hot & spicy side dish to serve with rice or chapati.

12 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Zucchini Bread

A delicious preparation flavored with walnuts and cinnamon. Easy to bake and freeze.

12 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Sauteed Green Beans

A quick & easy to prepare meal with a perfect blend of flavour & nutrition!

7 INGREDIENTS

|

30 MINS.

View all