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5 Tips to Sleep Better While Pregnant

March 24, 2014

Five Tips to Help Pregnant Women Sleep Better Bedding Experts

Along with joy and anticipation, the physical and hormonal changes of pregnancy can bring stress and sleepless nights for many women. No matter what stage of pregnancy you are in, there are sleep obstacles to overcome. Everyone, and every pregnancy, is different, but there are some sleep tips that seem to do the trick for most people.

The most common sleep obstacles for pregnant women are:

  • Frequent trips to the bathroom throughout the night

  • Physical and Emotional stress

  • Heartburn

  • Leg cramps & soreness

  • Back pain

  • Discomfort of growing belly

If you are having trouble falling asleep or staying asleep then this lack of sleep will start to takes its toll with each passing day, leaving you exhausted. This isn’t good for you or your growing baby. Therefore, it will become important to find some ways to make sure you get enough peaceful sleep. Here are a five tips to help you get started:

  • To combat the middle of the night trips to the bathroom, make sure to hydrate earlier in the day as much as possible and avoid drinking too much a few hours before bedtime. As your baby grows larger, however, one or two midnight bathroom breaks might become unavoidable.

  • Tame heartburn by cutting out spicy and acidic foods as much as possible. Stay hydrated and eat at least 1-2 hours before you lay down. Towards the end of your pregnancy, you might want to sleep slightly elevated. An adjustable bed is ideal for this and may also help with elevating sore feet/legs, but pillows do the trick.  Some women even sleep in a recliner to get the right elevation, especially if heartburn is at its worst.

  • Take the time to set up and follow a nightly routine that helps relax your body and mind before going to bed. You could include soft music, aromatherapy, lotion, warm baths or anything else you find soothing. Just think about what helps you relax and talk about it with your partner and family, then make it a habit!

  • Some people find that exercise relieves stress and helps them sleep better at night. Follow your doctor’s orders on what are the best exercises for you during each stage of your pregnancy. Try to avoid exercising right before bed however, as this may keep you up also.

  • While pregnant, the optimal sleep position is to lie on your left side. This helps blood flow, and many pregnant women find it very comfortable. Support your head and neck with a lot of pillows to help you breathe better and keep heartburn at bay. Support your legs, back and belly with a body pillow. A great pillow to use is the Tempur-Pedic body pillow which custom forms itself to your body during use.

If you still find it difficult to get enough rest at night, try taking a short nap (30 min.) during the day. Soon enough your baby will be here, and sleeping will become a luxury! Enjoy this time and get plenty of sleep.

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