Tips to Sleeping in Each Trimester of Pregnancy

Other Helpful Sleep Tips

The tips that are helpful for women to sleep during pregnancy will vary, depending on the particular symptoms. Some other general tips you can use throughout pregnancy to help get those precious hours of sleep include:
  • Maintaining good nutrition, which helps support a healthy pregnancy and can help minimize general body discomfort.
  • Reducing any noise or light that might keep you awake.
  • Avoiding large meals within two hours of going to bed.
  • Using deep breathing and other relaxation techniques before going to sleep.
  • Avoiding products that contain caffeine before bedtime.
  • Not sleeping on your back after the 20th week of pregnancy, as the weight of your uterus and baby can compress the major blood vessels that carry the blood to the baby. This may decrease oxygen supply to your baby.
  • Adding short rest periods (naps) during the day.
  • Elevating your head while sleeping to avoid heartburn.
  • Drinking lots of fluids is essential during pregnancy, but try to cut back prior to bedtime to help reduce the amount of bathroom trips. Also, make sure to go to the bathroom right before going to bed.
  • Drinking a glass of warm milk or eating foods high in carbohydrates can help some women sleep better. Snacks high in protein can help keep blood sugar levels up and prevent bad dreams, headaches, and hot flashes.
  • Exercising regularly during pregnancy can help you sleep better; however, do not try to exercise vigorously within four hours of bedtime.

Final Thoughts

Getting enough sleep during pregnancy may be challenging for many moms-to-be. However, it's important for both you and your baby that you find a way to do so. This may mean you have to spend more time in bed and take extra naps when you can fit them into your schedule.
If you start noticing that you are having more and more difficulty sleeping, or if you develop sleep apnea (when you stop breathing during sleep), talk to your healthcare provider. You may have some underlying medical issues that can affect your health and that of your baby.
Each woman's pregnancy will be different. Experimenting with various sleep positions and finding the best nighttime routine to help you sleep will be key to getting the optimal sleep each night. Finding those times to rest after your baby arrives may be few and far between, so take advantage of that extra rest time when you can before your bundle of joy is born.
Pregnancy and Pain

Pregnancy Info

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