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8 Things You Should Know to Get a Good Night’s Sleep While Pregnant

pregnant sleepA good night’s sleep can be hard, especially when you are pregnant and even more if this is your first pregnancy. You are probably feeling more tired but falling asleep and staying asleep have become a challenge. There are some many myths around pregnancy that it could be a very confusing time to know what are the best practices to develop good sleeping habits. I understand the challenges because I have been there myself and know how hard it is for a pregnant mom to make the right decision about sleep. Here are 8 tips to help you get a good night sleep while pregnant: 1. Don’t drink before bed. Your growing uterus is putting pressure on your bladder sending you to the bathroom more frequently. Although you need to keep well hydrated, you should try to avoid too many liquids before bed. This can prevent trips to the bathroom in the middle in the night. 2. Avoid caffeine during the afternoon and evening time. Large amounts of caffeine are dangerous to your baby but 200 mg or less is considered safe. Consuming it early in the day will prevent insomnia at night. 3. Feeling nauseous can keep you up. Eating a light dinner and light snack (like saltine crackers) before going to bed may alleviate some nausea that often can keep you up or wake you up too early. 4. Use pillows to keep comfortable. Putting a pillow between your legs can help relieve pressure on your back. In the third trimester, remember to sleep on your left side to increase blood flow to your uterus. Use pillows to elevate your head if you have heartburn or feel short of breath if lying too flat. 5. Try to keep the stress levels down. Doing something relaxing such as taking a warm bath before bed can help you fall asleep faster. 6. Establish a sleep routine. Go to sleep at the same time every night and be careful not to oversleep in the morning. If you are tired during the day, take an early afternoon nap. Try to keep the naps short (1 hour or less) so that falling asleep at night will not be affected. 7. Wait for the baby. Sometimes fetal movements can affect sleep because the baby may be very active as soon as you slow down. Try reading a book or listening to soft music until the baby slows down and falls asleep. 8. Speak to your health care provider. If sleeping becomes very difficult and the above methods are not working, speak to your health care provider before buying any over-the-counter sleep aids as some can be dangerous for your baby.