One of the key things that helps while pregnant is getting good rest. This can be elusive for many women, regardless of the trimester, and medications to aid sleep are not recommended. With a little knowledge, it is possible to get a good night's sleep. Soon enough, you'll be up at all hours with your newborn.
Step 1
Find a comfortable position in which to rest. As your abdomen grows, you'll find it impossible to sleep on your belly, and sleeping on your back may cause your legs to go numb late in pregnancy due to the weight of your uterus on your blood vessels. Lying on your left side is optimal, as this position prevents the vena cava, on the right side of your body, from being compressed.
Step 2
Try propping up your upper body if you're suffering from heartburn. This minimizes the gastric reflux that can result from lying completely flat.
Step 3
Tuck a pillow or pillows under your abdomen and between your knees to minimize back issues. Consider a pregnancy pillow (see Resources) as these are designed to curl around you and provide cushioning wherever you might need it.
Step 4
Relax. For women who are just beginning their pregnancy or close to term, this can be the most difficult thing to do. There are many things to consider in preparing for a child, but they can be dealt with in the morning. Focus on either listing your worries on a piece of paper placed next to your bed, or mentally wrapping them up in a gift box that you can open after a good night's sleep. This way, you track the things coming to your mind, but can put them aside to focus on rest.
Step 5
Minimize liquids an hour before bed. With the increase in blood supply and the work your body is doing to keep the baby's environment healthy, you may find that you need to urinate frequently. If you cut back on liquids prior to going to bed, you might be able to extend your sleep period for a few hours before getting up to go to the bathroom again. When you're close to term, remember to lean forward to squeeze out any last liquid as the weight of your uterus can close off the urethra and trap some urine. This is not only a breeding ground for a urinary tract infection, it's also a frequent cause of a poor night's sleep.
Step 6
Exercise during the day. A brisk walk or swim can work wonders in helping your body relax and take your mind off any worries you may have. Make sure you exercise with your doctor's permission. Set a time for exercise that is early enough in the day so that you're not still amped up as you're getting to bed.
Things You'll Need
- Pregnancy pillow
