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During pregnancy, you may have a tough time getting the amount of sleep
you're used to. Your body is changing rapidly, you have a lot of things
on your mind, and it may get more difficult to find a comfortable sleep
position. Here are a few tips to help expectant moms sleep through the
night.
Quit worrying
We know--easier said than done. But it's important not to worry about
sleep. Don't think about fulfilling a required number of hours; just assess
how you feel. Don't lie awake worrying that you're not sleeping enough
for your baby. Let your body do its natural work.
Exercise
A pregnancy aerobics workout, prenatal yoga, a walk, whatever it is you
want to do--get up and move! Try to keep from exercising late in the day,
because the increased adrenaline of an "exercise high" can linger
and make it harder for you to fall asleep.
Change your eating habits
Eat your meals, especially later ones, at a leisurely pace. Spend your
dinnertime unwinding a bit. Avoid caffeine and alcohol with meals--both
are detrimental to the sleep cycle. If frequent trips to the bathroom
keep you up at night, limit your fluid intake late in the day.
Establish an evening routine
Engage in some light reading. Listen to some quiet music, or take a warm
(not hot) bath. Do some gentle stretching. Have a light bedtime snack
such as whole grain crackers, milk, and cheese. But whatever you do, make
it into a nightly routine--and stick to it.
Make
your bedroom a sleep sanctuary
If you're having bouts of insomnia, this may not be the best time to set
up the home office in the bedroom. Check out your equipment--your pillows
should be supportive, the mattress not too soft or firm. If you've always
slept on your back or stomach, you may need to make some adjustments during
pregnancy.
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