10 tips to having a good sleep when you’re pregnant

During pregnancy you will likely find yourself wriggling in bed trying to get comfortable before falling asleep. There are a number of reasons for this new discomfort:

  • Increased size of abdomen
  • Back pain
  • Heartburn

4 ways to sleep more comfortably

There are some sleeping positions that you can try that may help you get your much-needed rest.

  1. SOS” (sleep on side) – this is the best position to sleep in, and if you can try to lie on your left side, as it will increase the amount of blood and nutrients that reach the placenta and your baby.
  2. Keep your legs and knees bent, and put a pillow between your legs.
  3. As your bump gets bigger, you might want to prop it up with an extra pillow
  4. If you are experiencing heartburn during the night, you may want to try sleeping with extra pillows behind your head and neck to raise your upper body.

Try not to sleep on your back

Sleeping on your back will decrease the circulation to your heart and your baby. This is a result of your abdomen resting on your intestines and major blood vessels (the aorta and vena cava). Sleeping in this position can also cause problems with backache, breathing, the digestive system, hemorrhoids and low blood pressure.

Here are 6 tips that will make for a better night’s sleep during your pregnancy:

  1. Try to go for a short walk every day.
  2. Don’t get over-tired, nap if you need to (and can) during the day.
  3. Is your room the right temperature? It’s better to be a bit cooler than too warm.
  4. Keep your blood sugar levels up – have a healthy snack an hour before going to bed.
  5. Avoid drinking in the last hour before bedtime… It might save you one trip to the loo!
  6. If you haven’t done hypnobirthing classes to help teach you how to relax, download a sleep meditation app. This will help you relax on those nights when you’re tossing and turning (and infuriated by your partners snoring!)

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