As your pregnancy progresses, you may find it difficult to get the 8 hours of nightly sleep recommended for adults. KidsHealth notes that factors such as your increasing size, backaches, heartburn, stress and the urge to urinate can all contribute to your inability to sleep soundly. Use strategies to relax and relieve the discomfort so your body has time to rejuvenate.
Choose a Firm Mattress
If you suffer from lower backaches, the Women and Infants website of the Care New England Health System recommends easing the discomfort by sleeping on a firm bed for added support. If you only have a soft mattress available, the website suggests slipping a plywood sheet under the mattress to make it feel more rigid.
Practice Relaxation
When worries about your pregnancy keep you up at night, put your mind at ease with relaxation strategies so you can get the rest you need. The University of Minnesota's Taking Charge of your Health website suggests giving yourself a set amount of time each day to worry rather than dwelling on issues before bed. You can work through concerns by voicing a fear, focusing on one of your strengths that will help you deal with the issue and creating an affirmation to repeat whenever the worry arises. KidsHealth also recommends practicing yoga if the calming exercises and meditative breathing helps you relax.
Change Eating Habits
Because an upset stomach or full bladder may keep you up at night, watch what you eat and drink in the evenings. KidsHealth notes that you should eat dinner at least three hours before going to sleep and reduce beverage consumption before bedtime, as well. You can try eating your largest meals for breakfast and lunch to avoid bedtime heartburn. If you've been unable to eliminate caffeinated beverages, such as coffee, tea and soft drinks from your diet, the website recommends drinking them in the morning or afternoon so the caffeine won't keep you awake at night.
Find a Better Position
Your doctor may recommend a sleeping position that's more comfortable for you and healthier for you and the baby. The National Sleep Foundation suggests sleeping on your left side to help your kidney function and provide better blood flow to the baby. Sleeping on your stomach is unwise because of the pressure your body will put on the baby, while sleeping on your back is also ill-advised since the baby will press on your back, intestines and the inferior vena cava -- the vein that transports blood from your lower body to your heart.
Add Pillows
A pillow, cushion or rolled blanket may help you achieve a comfortable position when sleeping. KidsHealth suggests placing a specially shaped "pregnancy pillow" or a regular pillow below your stomach or between your legs to reduce discomfort by relieving pressure points. You can also rest a pillow along your lower back to provide support and keep you from rolling onto your back in the night.
