Pregnancy Tips for a Better Nights Sleep

During pregnancy many find it difficult to get a good nights rest, especially during the final months of being pregnant. This can be due to hormonal changes and physical discomforts. Some pregnancy tips for a better nights sleep include:

 1. Limit your intake of fluids a couple of hours before bedtime so that your bladder is less full before you sleep. As your baby grows, extra weight presses down on your bladder causing increased trips to the bathroom.

2. Avoid spicy foods to help reduce heartburn which can keep you up during the night.

3. Use extra pillows to support your tummy and back, especially as your belly grows larger.

4. Avoid beverages & foods that are caffeinated, like coffee and chocolate, since they are stimulants.

5. Avoid vigorous exercise four hours before bedtime, but do exercise regularly, as it has been shown to promote deeper sleep.

6. Eat a healthy snack that is high in protein, like cottage cheese, before bedtime to keep your blood sugar levels stabilized. This has also been shown to help prevent bad dreams and headaches.

7. Avoid over the counter sleep aids and the use of natural supplements, such as melatonin, which the Mayo Clinic says should be avoided during pregnancy and breastfeeding.

8. Always consult your pregnancy doctor about sleeping concerns and recommendations.

Written by Shelley Scheibel  RN, BSN

Resources:
http://www.webmd.com/sleep-disorders/guide/pregnancy-insomnia
http://www.mayoclinic.com/health/melatonin/NS_patient-melatonin/DSECTION=safety