During pregnancy, sleep can be disrupted by several factors. These may include physical discomfort (such as back pain, heartburn, and frequent urination), as well as hormonal changes, and the stress of preparing for a new baby.

Pregnant women may also find it harder to fall and stay asleep due to an increase in progesterone.

As the pregnancy progresses, the growing uterus can also cause sleep disruptions by putting pressure on the bladder. It is important for expecting mothers to prioritize sleep and make an effort to get enough rest during this time.

If you’re expecting, here are a few tips to sleep well (and stay healthy):

Establish a bedtime routine

To create a bedtime routine, it is helpful to choose a consistent bedtime and spend the last hour before bedtime engaged in relaxing activities.

Preparing for sleep by creating a comfortable sleep environment and avoiding screens for at least an hour before bedtime can also be helpful.

Relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, can also aid in falling asleep more easily.

Create a comfortable sleep environment

To create a comfortable sleep environment, you can take several steps.

Ensure the room is cool by keeping the temperature around 65-70 degrees Fahrenheit, dark by using blackout curtains or an eye mask, and quiet by using a white noise machine or earplugs.

Investing in a comfortable mattress and pillows and using soft, breathable bedding can also help create a comfortable sleep environment.

Get regular exercise

Regular exercise can be beneficial for improving sleep quality during pregnancy, but it is important to avoid vigorous exercise close to bedtime.

To get regular exercise during pregnancy, it is important to consult with a healthcare provider and choose low-impact activities such as walking, swimming, or prenatal yoga.

Spreading out workouts over the course of the day and listening to your body to take breaks when needed can also be helpful.

By getting regular exercise and being mindful of your body’s needs, you can improve your sleep quality and overall health during pregnancy.

Try relaxation techniques

There are several relaxation techniques that you can try to fall asleep more easily.

These may include deep breathing, progressive muscle relaxation, guided imagery, meditation, or yoga.

By incorporating relaxation techniques into your bedtime routine, you can help your body and mind relax, making it easier to fall asleep and get a good night’s rest.

Consult a doctor

If you are pregnant and experiencing sleep difficulties, it may be helpful to consult with your healthcare provider. They can assess your individual situation and offer guidance and recommendations for improving your sleep.

Again, some common reasons for sleep problems during pregnancy include physical discomfort, such as back pain or heartburn, and stress or anxiety.

Your healthcare provider may be able to suggest strategies for addressing these issues and improving your sleep.

It is important for pregnant women to get enough rest, as it can impact both their own health and the health of their baby.