Tips For Better Sleep During Pregnancy

It’s a no-brainer that pregnant women should stock up on extra rest because once baby comes, the chances to enjoy uninterrupted sleep becomes more and more challenging. Being pregnant, especially during the second and third trimester, can wreak havoc on your sleeping routine. It can be difficult to get comfortable when you’re getting up multiple times in the night to use the restroom, experiencing insomnia, or dealing with hot flashes. But amongst all of these factors hindering you from getting a good night’s sleep, there are a few small but incredibly effective things you can do to help ease the challenges of pregnancy sleep.

Stop Drinking Liquids A Few Hours Before Bed:

Making sure you are properly hydrated throughout the day will help lessen the frequency of any kind of leg or body cramps possibly occurring at night; but with that being said, be sure to stop drinking any fluids a few hours before you usually go to sleep. Being pregnant already affects your bladder and increases the frequency to urinate. Therefore, if you discontinue drinking any fluids a few hours before bed, it will certainly lessen the amount of times you wake up to use the restroom. You may still have to wake up at least once, but once is SO much better than three or four times!

Exercise During the Day:
Whether you’re expecting or not, regular exercise has been proven to support a restful night’s sleep. Mild/light exercise like walking, yoga, or swimming for 30 minutes a day will give your body the extra energy it needs to power through the day, and power down at night. It increases your body’s flow of oxygen, making you more relaxed and allowing you to sleep better. NOTE: Always talk to your provider before engaging in any type of exercise routine! All pregnancies are different and therefore require specialized and personalized care from your OBGYN.

Choose a Comfortable, Safe Sleeping Position:
The best sleep position when you’re expecting is on your side —right or left is perfectly acceptable. This position is ideal for circulation, optimizing the oxygen and nutrients that get to your baby, as well as kidney function, and reducing swelling. It is also the most comfortable! You should avoid lying flat on your back all night long. The weight of your growing baby presses on your vena cava, the artery running blood from your lower body back to your heart, disturbing circulation and possibly making you dizzy. Your womb also weighs on your intestines and back, making common pregnancy symptoms like backaches and hemorrhoids worse. So side-sleeping should be your go-to position at night. Some women swear by having extra pillows to provide even more comfort.

Still having difficulty sleeping? Call Bella Women’s Care to schedule an appointment to discuss more personalized sleeping solutions with your provider. We have 3 convenient locations ready to serve you!

Bella Women's Care Blogger

You Might Also Enjoy...

Questions You Should Be Asking Your Sexual Partners

Being honest with your sexual partner(s) is key, and vice versa. You should feel 100% safe, comfortable and confident before an experience with someone new. Here are some of the questions you should always be asking. Don't feel awkward, feel empowered!

COVID-19 Vaccine During Pregnancy?

The society for Maternal-Fetal Medicine and other pregnancy experts recommend a COVID-19 vaccination for pregnant and lactating mothers. Here are some of your biggest questions, answered!

Self Care for the Breast Feeding Mom

In Honor of World Breast Feeding Week, an annual campaign to raise awareness for breastfeeding around the world, let’s open up a conversation on breast feeding and how moms can take care of themselves while nursing.

I'm Pregnant and Don't Have Insurance - Now What?

Money should be your last worry when navigating a new pregnancy. Not only do we have some of the most reasonable prenatal packages in the valley, but we also offer assistance to help you apply for AHCCCS coverage, set up sensible payment plans, and more!

Pregnancy Glow Explained!

You may have heard that you’re “glowing.” With a different balance of hormones and other physical changes to your skin and hair happening, there’s actually a scientific basis to pregnancy glow.