Getting the Sleep You Need

Even though you may feel tired and fatigued during the day, getting enough sleep during pregnancy is a challenge for many women. Hormonal changes and extra weight gain can make it difficult to get comfortable. Some of the reasons you may be having trouble getting enough sleep include:

• morning sickness
• frequent need to urinate
• leg cramps and back ache
• heartburn and indigestion
• restlessness and stress
• vivid, unusual, or even disturbing dreams
• Inability to find a comfortable sleeping position

If you were not pregnant, you might take a sleep-aid, but unfortunately, sleep-aids, even the herbal ones, are not recommended for pregnant women. Fortunately, there are some things you can do that will help you to get more sleep.

Eliminate Caffeine   

Hopefully, you have already decreased your caffeine consumption to no more than 300 mgs a day (or about two cups of coffee). If you are not sleeping well, try eliminating caffeine completely. If that is too difficult, do not drink or eat anything with caffeine after noon.

Evaluate What and When You are Eating  

This is especially important if you are suffering from heartburn. Try not to eat spicy foods, citrus fruit, or dairy products. Although eating a large meal just before bed is not a good idea, you might try eating a carbohydrate-rich snack like crackers or a small baked potato an hour or so before you go to bed. This may not only help you sleep, but might also help if you are feeling nauseas.

Get into a Routine  

Try to go to sleep and wake up at the same time each day (even on the weekends!). This will help to establish a regular sleep cycle. Some experts also recommend that you only use your bed for sleep so that your brain will associate the bed with sleep rather than reading, watching TV etc. Also, make sure your bedroom is as dark as you can make it. Close the blinds turn off the nightlight. You might even want to cover the digital clock display.

Exercise  

Moderate, regular exercise is good for your body during pregnancy and can help you sleep. Yoga might also be helpful. Be sure not to exercise within a couple hours of going to bed though.

Lie on Your Side  

Most doctors recommend that you do not lie on your back after the fourth month as doing so restricts blood to the uterus. Some doctors recommend you try to sleep on your left side to avoid putting pressure on your liver.

Use Pillows  

Use pillows as needed to keep you comfortable. A large body or pregnancy pillow might help. Pillows can be used to support your back, keep you sleeping on your side, or just to hug for comfort. Some women find it helpful to place a small one between their knees.

Chill Out  

If you are feeling stressed about the pregnancy, birth, or about being a new mom, do what you can to relax. Try a warm bath before bed, a cup of herbal tea, listening to soothing music, using relaxation techniques, or having your partner give you a gentle massage.

Sometimes, sleep will elude you no matter what you do. Rather than lie in bed worried about the sleep you are not getting, try reading a book, watching TV, or catching up on email. Hopefully, you can make up for your lost sleep with a catnap the next day.

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