20 Tips for Better Sleep
in Pregnancy
by Dr. Jill Zechowy, MD, MS, PMH-C
HOW IMPORTANT IS SLEEP?
Your sleep requirements increase during pregnancy. It's common to be profoundly fatigued even early on. The work of growing a baby drains your body's energy. (I remember falling asleep at work on my desk in between patients!)
Energy usually returns during your second trimester. But those last couple months are exhausting again! The discomfort of your expanding belly, movement from inside, needing to pee during the night, aches and pains, and heartburn all contribute. Plus as your due date approaches there's often a lot on your mind.
Below are the biggest disruptors of sleep and multiple tools to help you overcome. So you can be well rested for your growing baby!
Uncomfortable?Ā
- Use a body pillow or pregnancy wedges in bed.
- Try a pillow between your knees.
Too Hot?
- Turn down the thermostat.
- Wear PJs made of natural breathable fabrics.
- Keep one foot out from underneath the covers to cool off.Ā
Need to Pee at Night?
- Stop drinkingĀ 2 hoursĀ before bedtime.
- Lay down and put your feet up for 30 minutes daily. Do this at least 2 hours before bedtime.
- If you have swollen feet, wear compression socks during the day to prevent fluid retention.
- Lower your salt intake.
Is Your PartnerĀ Disrupting
Your Sleep?Ā
- Try wearing earplugs and an eye mask at night.
- Put a body pillow between you.
- Consider sleeping in different rooms some nights.
Studies show getting better sleep inĀ pregnancy can helpĀ protectĀ against postpartum depression.Ā
Thoughts Keeping You Up?
- Practice breathing in slowly for 6, hold for 2, them out gently for 6. Repeat this 20 times.
- Read a book, listen to audiobooks or podcasts to distract you from your own thoughts.Ā
- Practice guided meditations.
- Exercise during the daytime to release stress and energy.Ā
- Keep a notepad near your bed to write down any concerns you have, so you donāt have to work to remember them.
Heartburn?
- Avoid eating and drinking anything for 1 hour before bed.Ā
- Elevate your shoulders and head in bed with an extra pillow lengthways.
- Ask your doctor about taking Tums at night before bed.
Baby Keeping You Up?
- Try to be active intermittently throughout the day. Keeping the baby stimulated during the daytime encourages them sleep more at night.Ā
- Practice surrendering. Some things you have little control over. Allow this to just be.Ā
For more tips to protect your mental health andĀ thrive in Motherhood
- Understand the causes of postpartum depression
- Discover better coping tools for stress and worryĀ
- Create a better birth experience
- Avoid common early breastfeeding mistakes
- Increase support from your partner
- & Learn effective tools for better sleepĀ POSTpartum!
