Five Solutions for Top Pregnancy Sleep Issues

If you’re tossing and turning at night, unable to get the rest you need, take comfort in the fact that you’re not alone. Many new moms-to-be have trouble getting a good night’s sleep, especially as their pregnancy progresses. It’s important to try to resolve your bedtime battles sooner rather than later, as good sleep during pregnancy is linked to a healthier baby and an easier delivery. Read on for some common pregnancy sleep problems and how to solve them.

Trouble getting comfortable: Use a pregnancy pillow to wrap around your tummy, elevate your legs, or assist you when lying on your side. If you have pain in your lower back, experiment with extra pillows to relieve any muscle tension. Try one pillow under your abdomen, one between your legs, a firm one behind your back, and an extra one under your head, for example.

Headaches and nausea: If headaches are disturbing your sleep, you may be suffering from low blood sugar. Try eating a light snack with protein and carbohydrates such as scrambled eggs and toast, which will help to keep blood sugar levels stable throughout the night. If you find yourself feeling nauseous when you lie down for the night, you may want to start eating small, bland snacks throughout the day, like crackers or toast.

Hot flashes or night sweats: Make sure the bedroom stays cool by cracking open a window, using a fan, or turning down the thermostat. Also, close the curtains or blinds before you turn in for the night. You’ll find it much easier to fall asleep and stay asleep if the room is cool and dark.

Frequent trips to the bathroom: Cut off your consumption of liquids a few hours before bedtime to reduce the number of times you have to get up during the night. However, with your growing new baby putting constant pressure on your bladder, some nighttime trips to the bathroom may be unavoidable. A nightlight or a dimmer switch is a better choice than turning on a bright overhead light, which can make it difficult to fall back asleep.

Heartburn: Avoid spicy, acidic, or fried foods, especially a few hours before bedtime, and make sure not to recline for at least an hour or two after eating. If the problem persists, try sleeping with your head elevated on a pillow or speak with your doctor.

You may need to follow more than one or even all of these tips in order to solve your sleep problems. But don’t give up! A proper night’s rest will give your body the energy it needs to have a healthy pregnancy.

Insomnia When Expecting

There’s nothing worse than tossing and turning when you want to be fast asleep. Your mind is racing, the room suddenly feels hot, and the longer you lie awake, the more frustrated you feel.  Add to this an ever-expanding belly, back and neck aches, and the inability to get comfortable in any position, and you’ve got pregnancy insomnia. Here are four tips to help you go from restless to restful:

New mom insomnia tip #1: Get up and change your setting. If you find yourself wide-awake in the middle of the night, lying in bed may not be the best choice. Instead, get up and read a book, listen to some calming music, or do a mundane chore to help get your mind off the fact that you can’t sleep. Then, once you feel yourself getting tired, lie back down and try again.

New mom insomnia tip #2: Avoid bright lights. Even if you feel wide-awake, resist the urge to throw on a bright overhead light before bedtime. Instead, go to a room where you have a dimmer switch or a lamp with soft lighting, which will be less arousing and allow you to return to sleep more quickly.

New mom insomnia tip #3: Try guided imagery. Picture yourself in a quiet, relaxing scene. You may be lying on a warm, sandy beach, or strolling through fields full of beautiful, scented wildflowers. Now, visualize every detail of the scene. Imagine the sounds, smells, and textures around you. It may take some practice, but guided imagery can calm your restless or anxious mind.

New mom insomnia tip #4: Take a bath. If you’re wide awake and feeling so tense that you can’t fall back asleep, a warm bath may help get you back to a more relaxed state. A cup of warm milk or chamomile tea can also help soothe you to sleep.

With any luck, one or more of these strategies will do the trick and send you off into dreamland. Enjoy your well-earned night's rest.