Top 7 Ways to Get a Better Night’s Sleep When You’re Pregnant

This is a guest post.

It’s hard enough to fall asleep at night on the regular, but now you’re pregnant, and there are other comfort issues at play.   

Although there’s really nothing you can do about the kicking and moving (at least until baby comes) there are some things you can do to make yourself as comfortable as possible so that you can get the maximum amount of sleep each night.  Because, after all, your baby is growing inside you and you both need as much rest as possible! Check out this infographic which talks about how your mattress affects sleep quality.

Here are my top 7 ways to get a better night’s sleep when you’re pregnant:

1. Find a position that works well for you.

In general, everyone has a sleep position that they prefer.  Some people are side sleepers, some are back sleepers, some prefer a fetal position or to sleep on their stomach.  When you’re pregnant there are obvious reasons why some positions won’t work for you.

It’s important to note that sleeping on your belly can be dangerous for the baby and for yourself, because it can restrict blood flow to both of you.  Know that sleeping on your left side is ideal for your circulation and baby’s blood flow and growth, according to WebMD, but ultimately you should experiment with different positions until you find the one that works the best for you.

2. Invest in a pregnancy pillow.

Pregnancy pillows can be amazing for helping you get comfortable at night.  Not only do they make you feel more comfortable but they also position you correctly, and help keep you from assuming positions that might be harmful to you or your baby (like rolling over).  

If you’re not sure which pregnancy pillow is the right fit for you, you should check out this helpful list of comparisons from SleepAdvisor.

3. Sleep in just the right spot.

 

And I don’t mean in your bed.  Sometimes your bed is going to be the best place, but when you’re pregnant, that couch, armchair, or futon looks pretty good, too!  It all just depends on what makes you feel the most comfortable.  

Sometimes it’s going to be the room that gets the coolest within your house, and sometimes it’s going to be in the chair that reclines the farthest.  Experiment with different locations, surfaces, and levels to find the best fit for you.

4. Get a Maternity Band.

Maternity Bands aren’t for sleeping with, but wearing one during the day can definitely cut down on your pain at night and allow you to feel more relaxed, leading to better slumber.  You can read this article from healthline.com on why Maternity Bands are super helpful during pregnancy.

5. Ease Up on Caffeine & Large Meals Before Bed

You’re pregnant, so you’re likely avoiding caffeine anyway.  If you aren’t, you definitely need to, because not only is it bad for baby but it’s also not letting you sleep as much as you should be able to at this point.   

Additionally, although you are eating for two (or three), you should limit the size of the meals you eat before bed. Large meals before bed can lead to even more heartburn, indigestion, and it can make your body stay up all night trying to digest the meal, when it should be helping your baby grow.

6. Find Things that Relax You.

This is kind of an obvious one, but a lot of times women get so wrapped up in taking care of their families that they forget to take care of themselves. Make sure you’re doing things for you.  Wear comfortable pajamas, put on your favorite movie,  take a hot soothing shower, or drink a cup of sleepy time soothing (non-caffeinated) tea.

You should make sure to do whatever it is that makes you feel relaxed right before bed for an amazing slumber.  If you don’t necessarily have a relaxation routine, you may want to look into yoga and meditation, and there are specific classes geared towards pregnant women.

7. Limit Electronic Exposure

Finally, as soon as your favorite movie or TV show is over, you should turn it off.  The worst thing you can do is try to go to sleep with the television on, or with your mobile phone in your hands.  The electronic glare affects your brain and “wakes it up”, leaving it even harder for you to go to sleep.  

Not to mention, the jury is still out on whether the emissions from these devices can be harmful for you in large doses.  Make sure to be truly unplugged at night so you can go to sleep soundly. Of course, the one thing that you can allow yourself to have electronic wise, is a sleep tracker, which will let you know how much sleep you’re actually getting, and ways you can improve.  Here’s an awesome sleep tracker, and some more tips from Candyfloss & Dreams.

Try these simple tips for a better night’s sleep and in no time at all, you’ll not only be sleeping with a baby, you’ll be sleeping like a baby.