How to Sleep Well During Pregnancy

Getting a good night's sleep during pregnancy can be difficult

It is essential that pregnant women eat right, exercise, and get plenty of rest. However, as the months progress, you may find it more and more difficult to get a good night's sleep. A woman's quality of sleep during her third trimester is typically worse than any other time before. Below, you will find some tips to help you get comfortable so you can get some sleep during your pregnancy.

Things You'll Need

• Pillows
• Egg-crate matress pad
• Sleep bra

Instructions

1. Try sleeping with a pillow between your knees, one wedged behind your back, and another under your belly. This will help to prevent the weight of your belly from pulling on your back and hips as you sleep.

2. Try sleeping in an inclined position, especially if you are suffering with heartburn. Place several pillows behind your back and head. Another alternative is to sleep in a reclining chair.

3. Avoid or cut back on drinking later in the evening. This may help to reduce the number of times that you have to get up during the night to go to the bathroom.

4. Wear a sleep bra to support your breasts at night. Extra breast sensitivity and fullness may be waking you up during the night. A comfortable sleep bra can reduce stress on the body and allow for greater support.

5. Purchase a soft, egg-crate, foam matress pad. If you find that lying on your side hurts your hips, an egg-crate matress pad will provide extra padding, comfort, and support.

Tips & Warnings

• Avoid alcohol and nicotine. Not only can they harm your baby, but both will make it more difficult for you to sleep.

• Avoid or cut down on caffeine. Too much caffeine isn't safe for you baby anyway. Try avoiding caffeine completely late in the afternoon and evening.

• Do not eat heavy meals or spicy foods before bed. Spicy foods and eating too much can cause heartburn. Try to eat meals at least three hours before going to bed.

• Use a relaxation technique such as deep breathing and muscle relaxation to help you get to sleep.

• Do not exercise late in the day. Be sure to exercise early enough in the day that your body has enough time to unwind before bed. Be sure that you exercise at least four hours before going to bed.

Resources

• Pregnancy Pillow
• Easing Heartburn During pregnancy