13 Ways to sleep better when Pregnant

During pregnancy, it's not uncommon to contend with sleep disturbances. 

Mostly, these are the result of anxiety and stress, hormonal fluctuations, and 

physical discomfort. As your pregnancy progresses, you may find it more 

difficult to find a comfortable position, or you may have to get up several 

times during the night to empty your increasingly cramped bladder.

Sleeping on your left side may benefit your baby by improving blood flow – 

and therefore nutrients – to the placenta. It also helps your kidneys efficiently 

eliminate waste products and fluids from your body, which in turn reduces 

swelling in your ankles, feet, and hands.

It's a good idea to start training yourself early in pregnancy to sleep on your left side whenever you can. Of course, staying in one position all night isn't likely to be comfortable, so turning from side to side while favoring your left side is probably the best strategy.

As for sleeping on your back, avoid that position throughout pregnancy, especially in the later months. Here's why:

When you're sleeping on your back, the weight of your uterus lies on the spine, back muscles, intestines, and major blood vessels. This can lead to muscle aches and pains hemorrhoids, and impaired circulation, which is uncomfortable for you and can reduce circulation to your baby.

Back sleeping can make blood pressure drop, causing some expectant moms to experience dizziness. On the other hand, in some moms-to-be it can make blood pressure go up.

Finally, back sleeping can cause snoring and, with increased weight, could lead to sleep apnea.

13 Ways to Sleep Better When Pregnant

If you are normally a great sleeper, the sudden difficulties that pregnancy brings can seem insurmountable.  However, you can take a few proactive steps to get better sleep.  That's right; it is possible to sleep during pregnancy.  These tricks will go a long way to help you cope with daily obligations and some of the fatigue that comes with any pregnancy.

a) Drink up! Drink plenty of water during the day, but cut down before bedtime to minimize frequent nighttime urination.

b) Make sleep a priority. Get to bed earlier, and give yourself time to wind down with a relaxing activity, such as a bath or listening to music.

c) Support your body. Use a special pregnancy body pillow or a regular pillow to support your body. For comfort, try sleeping on your side with one pillow under your knee and another under your belly.

d) Change your diet. Avoid spicy and acidic foods. Chose foods rich in minerals, fats and fiber. Eat smaller meals more often. Keep yourself hydrated. Pick up some over-the-counter antacids for any heartburn.

e) Take a walk. 30 minutes of easy-to-moderate exercise a day is a safe way to get better sleep. It’s also great for morale to get some fresh air.

f) Sleep on your left side. This increases blood flow to the fetus and takes pressure off your kidneys.

Also try wedging a pillow between your legs to take pressure off your hips. Sleeping on your back is okay, but it’s best to limit it as much as possible.

g) Take naps. They are usually a welcome opportunity. The exception may be naps late in the day, as these can still your regular bedtime.

h) Don't lie in bed and worry if you can't sleep. The best middle-of the-night activities are those that are calming and repetitive and can be done in low-light conditions, such as knitting, reading, prenatal yoga, or taking another bath. Avoid watching TV or turning on a bright light as this can stall sleep even further.

i)Reduce stress and anxiety. Stress and anxiety are key culprits in preventing a good night's sleep. 

Remember that worrying won't help you, but talking about your problems will. 

Find a friend or a professional who can listen and help you if there are issues in your life that are causing you to worry or feel upset.

j) Get into a routine. If you establish a consistent, soothing, and comforting evening routine you'll be able to relax and drift off to sleep with more ease. As bedtime approaches try a few soothing rituals like drinking a cup of caffeine-free tea or hot milk, reading a chapter of a pleasant book, taking a warm shower using fragrant shower gel, getting a shoulder massage, or having your hair gently brushed.

K) Keep heartburn at bay. To prevent heartburn, don't recline until 1-2 hours after a meal. If heartburn is a problem,sleep with your head elevated on pillows. Also, avoid spicy, acidic (such as tomato products), or fried foods as they may worsen symptoms.

l) Get help. See your doctor for advice if insomnia persists. Now more than ever it's important to get the rest you need!

m) Take comfort that this is only temporary.  Many of these symptoms will pass quickly after your delivery day. 

Just Remember: When you're pregnant, you don't have to keep up with the pace of normal life,and you don't have to pretend to be cheerful and glowing all the time, either. Instead,adapt to these new routines to help you get the sleep you need - and make sure to cut yourself a little slack if it's not 100% perfect. You've got enough on your plate as it is; no sense losing sleep over it.