During pregnancy Time
But take heart! Read our tips to get a better and more comfortable night’s sleep, and the critical rest your body and mind need during this time.
1. Drink up! Drink plenty of fluids during the day, but cut down before bedtime to minimize frequent nighttime urination.
2. Keep moving. Exercise regularly for optimum health, and to improve circulation (thus reducing nighttime leg cramps). Avoid exercising late in the day — exercise releases adrenaline that can keep you awake at night.
3. Reduce stress and anxiety. Stress and anxiety are key culprits in preventing a good night’s sleep. Remember that worrying won’t help you, but talking about your problems will. Find a friend or a professional who can listen and help you if there are issues in your life that are causing you to worry or feel upset.
4. Get into a routine. If you establish a consistent, soothing, and comforting evening routine, you’ll be able to relax and drift off to sleep with more ease. As bedtime approaches, try a few soothing rituals like drinking a cup of caffeine-free tea or hot milk, reading a chapter of a pleasant book, taking a warm shower, getting a shoulder massage, or having your hair gently brushed.
5. Get into position. After 20 weeks, sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back.
6. Keep heartburn at bay. To prevent heartburn, don’t recline for an hour or two after a meal. If heartburn is a problem, sleep with your head elevated on pillows. Also, avoid spicy, fried, or acidic foods (such as tomato products), as they may worsen symptoms.
7. Nap during the day. If you’re not getting enough rest at night, take a nap to help reduce fatigue. Find a quiet spot and relax, even if only for a half-hour nap.