The Perfect Guide For Pregnant Women To Get Good Sleep

During pregnancy, it's not uncommon to contend with sleep disturbances. These are usually due to 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.

But take heart! Read our tips to get a better and more comfortable night's sleep, and the critical rest your body and mind need during this time.

# Drink a lot

Drink plenty of fluids during the day, but cut down before bedtime to minimize frequent nighttime urination.

# Exercise

Exercise regularly for optimum health, and to improve circulation (thus reducing nighttime leg cramps). Avoid exercising late in the day -- exercise releases adrenaline that can keep you awake at night.

# 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.

# Maintain 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, getting a shoulder massage, or having your hair gently brushed.

# Sleeping Position

After 20 weeks, sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back.

# Head Position

To prevent heartburn, don't recline for an hour or two after a meal. If heartburn is a problem, sleep with your head elevated on pillows. Also, avoid spicy, fried, or acidic foods (such as tomato products), as they may worsen symptoms.