Pregnancy is an exciting time for women, but excitement isn't what keeps them up at night. Instead, it's the growing belly, the inability to get comfortable, the limited sleeping positions and having to get up to go to the bathroom every hour or so that keeps women from getting the sleep they need. Sleeping during pregnancy is admittedly less comfortable and more of a challenge, but moms-to-be can follow a few simple tips for a better night's sleep throughout pregnancy.
Find the Right Position
After a certain point, you can't sleep on your stomach---when your belly gets too big, it gets in the way. Doctors don't recommend that you sleep on your back, to avoid pressure on important blood vessels (the vena cava and the aorta) and on your intestines. Lying on your back affects your breathing, reduces circulation (for yourself and your baby) and lowers blood pressure. Sleeping on your back also can lead to back pain and hemorrhoids.
The best option is to sleep on your side---the left side is best. Sleeping in that position will boost blood flow to the placenta and the baby.
Use Pillows
If it seems like it's tough to get comfortable, you're right. But strategically placed pillows can make it easier. Many women find that pregnancy body pillows offer good support and better comfort, and allow for a better night's sleep. Try bending your knees and placing a pillow between them for support and comfort.
Watch Fluids
Drink plenty of fluids during the day to stay hydrated, but cut back a few hours before bedtime. Getting up to urinate frequently throughout the night can keep you from getting uninterrupted sleep, so having less in your bladder will help you sleep longer and better. It's also wise to limit caffeine intake during pregnancy, but particularly in the afternoon and evening, so that it won't keep you up at night.
Exercise Early
Exercise is great for your pregnancy, as long as your doctor says it's OK, and it's even better for good sleep. Regular exercise each day can help you sleep better at night, as long as you aren't exercising just before bed. The earlier in the day you exercise, the better.
Get Into a Routine
Set a sleep schedule of rising and going to bed at the same time each day---even on weekends and days off work. While naps can help a fatigued pregnant woman make it through the day, keep them brief and not too close to bedtime.
