How to Get the Best Sleep in Pregnancy

Getting a full night’s sleep when you are pregnant can sometimes seem like an impossible dream. Whether it is feelings of nausea, a full bladder or your little one practising karate kicks keeping you awake, there are ways to improve sleeping in pregnancy. Sleeping position:rnIt can be difficult to find the right position to sleep comfortably, especially in the later stages of pregnancy. Take time to arrange the pillows to give maximum support at night. Tuck a pillow behind your back, in between your ankles and thighs (to take the pressure off the pelvis) and one underneath the tummy. A specialist maternity sleep pillows can help finding a good position easier. If you have started to suffer from heartburn since becoming pregnant, it might be a good idea to sleep in a more upright position. Remember, when you reach the third trimester, don’t sleep on your back as the increased weight of your uterus can press on the major vein that returns blood from your legs to your heart. Food and drink:rnCut down on stimulants such as coffee, tea and chocolate which all contain caffeine. Heartburn and indigestion are common complaints in pregnancy. These can be caused by spicy foods such as chilli and acidic foods like tomatoes. Eating a meal close to bedtime doesn’t help either. However, if you are suffering from morning sickness, try nibbling on a simple snack like crackers to fill your stomach before bed and ward off any feelings of nausea. Try to reduce the amount of liquids you have in the late afternoon and evening as this can mean less trips to the toilet in the night. Create a sanctuary:rnWind down before bed with a bath or reading then make sure your bedroom is the perfect environment for sleep. You might be feeling hotter in pregnancy so keep your room on the cool side. Block out all noise and light to give you the best chances of falling and staying asleep. Relax: Pregnancy can be an anxious time. You can worry if your baby is okay, that you are going to be able to cope or how your life will change and all this anxiety can stop you getting a good night’s sleep. Exercise can make you feel good, relaxes the mind and will tire you out for the night ahead although doing it close to bedtime can leave you too energised for slumber. Learn about methods to help sleep, such as deep breathing exercises or progressive muscle relaxation. If you are worried about things, write them down on a list. This can help stop them going round in your head when you are trying to sleep. If all else fails: If you are still awake after half an hour, it can be best to get up and go into another room. Listen to soothing music or read a magazine and when you feel drowsy, go back to bed.