How to Get a Better Night’s Sleep During Pregnancy

Your body needs sleep, more so when you’re pregnant, but unfortunately it’s not always that simple. With your belly ballooning at an alarming rate, a comfortable night’s sleep can seem like a thing of the past. Here are some simple tips on getting a good night sleep during your pregnancy.

Use pillows

Sometimes you just can’t get comfortable. You toss and you turn, but nothing feels right. If you’re struggling to settle to sleep, then try some different positions. Start with lying on your side. If you keep waking up in the night on your back, try moving to the sofa, or better yet, get a recliner.

Recliners are ideal for getting comfortable to sleep, but if you don’t have one, you can always replicate the effect by using pillows to prop yourself up and to elevate your arms and legs.

Avoiding liquids

It’s important to remain hydrated whilst pregnant but with your growing baby pressing down on your bladder, this can often mean you’re up several times in the night with the need to pee. Try restricting how much liquid you drink up to three hours before you want to go to sleep.

If you are still getting up in the night, use a night light instead of switching on the bright overhead ones as this can help you fall back to sleep quicker once you’re back in bed.

Sleep on your side

As you enter your third trimester, it’s going to be impossible to sleep on your back. Using pillows as mentioned above is a great way to help you feel comfortable. Sleeping on your side is the ideal solution and you can even pop a pillow between your legs for a little added comfort.

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Try not to worry

With so much to do and prepare, many mums-to-be find themselves lying awake at night and going through the mental checklist of everything that needs doing. This type of stress and anxiety can have a big effect on how much sleep you get so it’s important to try and put it from your mind. Try writing physical lists out to help you organise your thoughts, or prioritise what’s worrying you most so you don’t end up mulling it over at night.

Have smaller meals

You might not be getting morning sickness anymore but acid reflux is something many women suffer from. As your baby grows, they’ll be taking up more room and pressing down on different organs. Acid reflux is caused by pressing on your stomach and forcing acid up into your throat. Try combatting this by dividing your three normal-sized meals into six smaller ones.

Try sleep-inducing snacks

If you can avoid eating directly before you go to bed, this will also help with the acid reflux but if you’re craving a snack, then try protein-rich foods like dairy and eggs. These types of food contain tryptophan which can help to make you sleepy.

Take naps

No matter how good a night’s sleep you might get, it’s important that you listen to your body throughout your pregnancy. This can mean taking a nap when you feel like you need one.

Resources:
https://www.parents.com/pregnancy/my-life/sleep/how-to-get-a-better-nights-sleep-while-pregnant/
https://www.parents.com/pregnancy/my-life/sleep/10-pregnancy-sleep-tips/