Sleep

During pregnancy, you may have a hard time getting the amount of sleep you’re used to. Your body is changing rapidly, you have a lot of things on your mind, and it may get more difficult to find a comfortable sleep position. Here are a few tips to help expectant moms sleep through the night.

  1. Stop worrying. We know — easier said than done. But it’s important not to worry about sleep. Don’t think about fulfilling a required number of hours; just assess how you feel. Don’t lie awake worrying that you’re not sleeping enough for your baby. Let your body do its natural work.
  2. Move your body. A pregnancy aerobics workout, prenatal yoga, a walk, whatever it is you want to do — get up and move! Dance! Try to keep from exercising late in the day, because the increased adrenaline of an “exercise high” can linger and make it harder for you to fall asleep.
  3. Be conscious of your eating habits. Eat your meals, especially later ones, at a leisurely pace. Spend your dinnertime unwinding a bit. Avoid caffeine and alcohol — both are detrimental to the sleep cycle. If frequent trips to the bathroom keep you up at night, limit your fluid intake late in the day. Try hot milk and honey, or hot soymilk and honey, the combination is known to promote sleeping
  4. Establish an evening routine. Engage in some light reading. Take a warm (not hot) bath. Do some gentle stretching. Have a light bedtime snack such as whole grain crackers, milk, and cheese. But whatever you do, make it into a nightly routine — and stick to it. Try sipping a cup of chamomile tea. Read fairytales, those you will read to your baby. Write in your journal start a gratitude list. Close your eyes and listen to a self-hypnosis tape, or to some celestial, soft music. Smile till you drift off. Check out your equipment — your pillows should be supportive, the mattress not too soft or firm. If you’ve always slept on your back or stomach, you may need to make some adjustments during pregnancy.
  5. Make your bedroom a sleep sanctuary. If you’re having bouts of insomnia, this may not be the best time to set up the home office in the bedroom. Surround yourself with pictures of happy babies, mother breastfeeding their babies and any picture that will put a smile on your face. Be gentle with yourself, you have all the knowledge you need to bring this child into the world, it is written in your DNA. Let go, and let the Mother cuddle you in her arms for a full night of sleep.