Pregnancy and Peace: Tips for a Better Night’s Sleep During Pregnancy

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By Rachel Derry
Staff Writer LIFamilies

There is nothing worse than the stress of wanting to sleep but just not being able to: now add being pregnant and exhausted on top of that and you may be ready to scream. With all of the changes to your body during pregnancy it’s no surprise that your normal routines, including sleeping, are effected as well. Between cramps, shortness of breath, the increased need to urinate, hormone-induced dreams, and extra belly making it impossible to find a comfortable position, it is a wonder that pregnant women get any sleep at all. There are certain steps that can be taken, though, to help make getting to sleep a little bit easier.

First off, it is very important to set a routine for your body to get used to. Make sure to get to bed at nearly the same time every night. When your body has made this into habit you will find yourself getting tired at around the same time as your body starts learning when to shut it down. Take that sleepy last half to unwind and let go with peaceful music, a cheerful book, or a soothing, aromatic shower.

Make sure to move around as much as you can during the day. The more exercise you body gets the better your circulation is going to be. Increased circulation will cut down on muscle cramping and soreness when you’re trying to sleep. It also helps exert any pent up energy and tension that you may be feeling along the way. Just make sure not to do any heavy exercising the last 4 hours before bed: the extra adrenaline and endorphins will hinder your sleep process rather than help.

Keep plenty of extra support pillows in bed with you. One of the keys for a good night’s sleep during pregnancy is plenty of support in the right places. You already know that a pillow between your legs will help your back, but also try a pillow beneath your knees, belly, and behind you to support all of your new, tender pressure points. Make sure that your head is well elevated as well. This will help keep heartburn at bay.

Eat a more sleep friendly diet during the day. Spicy, fatty, and greasy foods don’t only give you heartburn during the day, but persist into the night. These foods can also be contributing to those crazy dreams that have been plaguing you, as well. Carbohydrates and proteins will help your body get ready for sleep while also controlling your blood sugar levels while you sleep. A warm glass of milk or caffeine-free herbal tea will help you relax into the perfect mode for a restful sleep.

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