Getting A Good Nights Sleep During Pregnancy

When we think about sleep in regards to having a baby, we often think of those early weeks after birth when our little one wakes up several times a night to be fed, changed, or cuddled. However, it can also be difficult for the expectant mother to get enough sleep.

As your baby grows and grows inside your belly, it can be difficult to find a sleeping position that is comfortable. If you are used to sleeping on your back or your stomach, getting used to sleeping on your side can be an adjustment. In addition the urge to urinate can often wake you up more than once in the middle of the night. Leg cramps, backaches, shortness of breath and an increased heart rate are all other side effects that can keep you up.

There are some things you can do to help those restless nights while you are pregnant. They include: - Early in your pregnancy, get used to sleeping on your side with your knees bent. This will help you be more comfortable as your pregnancy progresses. - Use pillows for added comfort as needed. Wedge them in between your knees, under your belly, behind your back, or under your head as needed. There are a variety of pregnancy pillows, in wedge-types and in full-body types, that are available. - Cut back on caffeine. Avoid caffeine especially within the few hours before bed. - Keep hydrated, but avoid drinking too much in that same period before bed. - Use the bathroom before going to bed. - Make sure that the room and bed are comfortable, both in terms of temperature and light. - Engage in a relaxing activity, such as a warm bath or drinking a warm drink before bed. - If anxiety about the upcoming birth and parenting responsibilities is keeping you up, work on reducing this stress by becoming more informed about childbirth and parenting, and use stress-reduction techniques such as moderate exercise. - If you need to make up for lost sleep, take short 30 to 60 minute naps to catch up. - Avoid sleep medications if possible. Speak with your health care provider before using any type of medicinal sleep aid.

Each pregnancy, expectant mother, and unborn child is different. Your pregnancy may not progress the same as the information found here. The information here is based on the average pregnancy. It's not meant to be a replacement for any advice your may receive from your doctor. If you have any concerns about your pregnancy, we advise you to contact your doctor.

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