During pregnancy, sleeping can be a challenge. Getting a quality night’s sleep can seem impossible. You may find yourself restless, burdened with heartburn, interrupted by your baby’s kicks, frequent urination, or unable to find a comfortable sleeping position. The good news is, you’re not alone. Pregnant women rarely sleep through the night. And we’ve assembled a top 8 list of tips which may help you sleep better while pregnant.
- Hydrate. During the day, drink plenty of fluids and cut back as you near bedtime to minimize the number of trips you’ll take to the bathroom.
- Move it. Incorporate some exercise and movement into your daily routine to improve circulation and reduce nighttime leg cramping. Active pregnant women sleep better than those who do not exercise.
- Clear your mind. Stress, anxiety, and a busy mind are all contributors to preventing quality sleep. Pregnant women often carry stress about delivery or life with a newborn. Practice relaxation, meditation, or breathing techniques before bed-time or release your worries by journaling or talking with a friend or professional.
- Embrace naps. A short 20 to 30-minute nap may help reduce fatigue. The National Science Foundation (NSF) poll found that 51% of pregnant women reported taking a weekday nap, and 60% reported taking a nap during the day on the weekends.
- Journal. Try keeping a food journal to help you identify if any foods in your diet that could contributing to heartburn or disrupting your sleep. Avoid consuming large amounts of spicy or acidic food to reduce heartburn. Try keeping your stomach slightly full throughout the day by eating bland snacks to aid with nausea.
- Perfect the pillows. Support yourself with pillows when in bed. Try one under your knee and a second under your belly. Long pregnancy pillows can aid you in finding the best sleeping position for your body.
- Take to the side. To encourage blood flow in the third trimester, sleep on your left side. This will optimize blood flow to your uterus, the baby, and your kidneys. Avoid lying flat on your back for extended periods of time.
- Chill out. While pregnant, your body temperature runs higher than normal. Lowering the temperature of your thermostat may help you sleep better, even in the winter. Add a small circular fan to your bedside table to help you feel cooler and relax.
It may take some time and trial and error to find the perfect blend for quality sleep when pregnant. Good sleep while pregnant is possible. However, if your insomnia persists or intrusive thoughts continually disrupts your sleep, please schedule a consult with Dr. Leaphart and she can help!