Blog Home
Image Description

5 tips to help you sleep during pregnancy

Your pregnancy is as unique as your baby. It’s perfectly normal for some expectant mothers to have more trouble sleeping than others. However, sleep can impact your overall wellbeing so it’s important to aim for as much rest as possible. Here are our top 5 tips to help you sleep during your pregnancy.

1. Diet

Whether you’re pregnant or not, food habits can impact your quality of sleep. Does heartburn keep you up at night? If so, avoid any spicy, fried and acidic foods or eating less than two hours before bedtime. If you experience night time nausea, snacking on bland foods like crackers throughout the day can help keep your stomach feel slightly full to combat this. Even something as simple as eating a balanced diet of the right nutrients will leave you more satisfied helping you sleep more soundly.

2. Liquids

Do you find that you frequently wake up either thirsty or needing the toilet in the middle of the night? Drinking plenty fluids throughout the day and less closer to your bedtime might be the solution.

3. Exercise

For most women, gentle exercise throughout pregnancy is a good thing. However, always check with your GP first to make sure it’s safe. Activity gets your blood pumping and improves your circulation which is great for reducing those night time leg cramps. Although try to avoid exercising later in the day as the release of adrenaline might keep you up at night. Bear in mind you don’t have to do anything too strenuous. For some people something as simple as going for a long walk can improve their night’s sleep. 

4. Find a comfortable position

From the 20th week of your pregnancy onwards you’ll probably find that sleeping on your side is most comfortable. In fact, sleeping on your left side is the best position for both you and your baby. This allows the blood to flow more easily from your heart to the baby as well as your uterus and kidneys. As your pregnancy progresses you may also find it more comfortable to sleep with a pillow supporting your body. Some women like to sleep on their side with one pillow under their knee and another under their belly. Everyone is different so find what works for you!

5. Reduce stress during the day

Stress can keep even the best sleepers up at night. For some women pregnancy can be a highly emotional experience filled with highs and lows. Try to avoid anything that causes unnecessary stress. If you need help drifting off to sleep treat yourself to a relaxing bedtime routine. For some women a warm shower before bed or a cup of camomile tea on occasion does the trick. If you feel you’re not getting enough rest at night treating yourself to a nap during the day can reduce fatigue.

Interested in reading more on maternity health? Click here for more articles from Vhi.