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Alaska Sleep Education Center

Five Tips for Sleeping During Pregnancy

Posted by Jennifer Christensen on Jun 25, 2013 2:18:00 PM

Physical discomfort is not the only reason it can be tough to sleep during pregnancy. Hormonal fluctuations and stress can also contribute to restlessness. Back pain, nausea, heartburn and an increasingly squished bladder also make sleep difficult. If you’re pregnant or hoping to be, here are a few tips for sleeping while pregnant.

Use pillows. You can’t have too many. Use them between your legs, to prop yourself up and to support your back. If you aren’t used to it already, sleeping on your side will help, too.

Stop drinking hours before bed. If your baby is pressing against your bladder, you might feel like you need to urinate constantly. Try to keep your bladder empty at night by curbing any drinking fairly early in the evening.

Exercise and stretch. Exercise will keep your blood circulating, reduce stress and help you stay fit for the birth. (Talk with your health care provider about an appropriate exercise routine.) Safe stretching before bed can help alleviate leg cramps. 

Establish a routine and stick to it. A cup of tea, a warm bath and a chapter of a book – whatever your favored bedtime routine is, keep with it and maintain a steady bedtime 

Avoid spicy, fried and heavy meals. Stay away from foods that can contribute to heartburn, especially in the second half of the day. Eat lighter food for dinner, and give yourself a good two to three hours before bedtime to digest. 

Topics: alaska sleep clinic, trouble sleeping, Snoring

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