Sleeping Tips During Pregnancy
“Sleep while you still can, before the baby is born.” Sounds like great advice, if you’ve never been pregnant. Turns out the little person growing inside you has a huge impact on your sleep long before he’s out in the world. Who knew?
Everything from the ups and downs of bathroom trips to late-night worrying can cause you to lose sleep. Here are a few of the most common ways baby-to-be will wake you up—and what to do about them.
Aches, pains and general discomfort.
It’s inevitable that you’ll feel uncomfortable at some point during pregnancy. Here’s how to get comfier in bed.
• Sleep on your left side—it allows for the best blood flow to the baby, your uterus and kidneys.
• Try to avoid lying on your back for extended periods of time.
• Add extra cushioning to your bed, or if you have a Sleep Number® bed, adjust to a softer Sleep Number® setting for comfort as the baby grows.
• Use a body pillow to support your back and hips and keep your spine in more proper alignment.
• If you get a cramp in your leg, straighten your leg and flex your foot upwards. Try doing this before going to bed several times to help ward off future cramps.
• Stay away from carbonated sodas and drinks, which can cause leg cramps.
• If you develop Restless Legs Syndrome, talk to your health care professional about a possible iron deficiency.
We’re sure you never snore. But, for some people, pregnancy may cause nasal congestion that leads to snoring. Here are some things that can help:
• Add pillows or choose a mattress with an adjustable base to elevate your head
• Apply a nasal strip to help open airways
• Try a humidifier in the bedroom at night
• Steer clear of alcohol, cigarettes and sleeping pills, which can lead to trouble breathing. Probably not a good idea when you’re pregnant, anyway.
• If snoring is still a problem, have your blood pressure and urine protein checked—especially if you have swollen ankles and headaches.
Nearly half of expectant moms experience heartburn. These simple fixes can help ease symptoms throughout the day, and at bedtime:
• Eat small meals. Instead of your usual three, try six small meals a day.
• Eat early. Your last meal of the day should be at least two hours before bedtime.
• Sip liquids during meals, don’t guzzle.
• Stand up or sit after a meal. Lying down or leaning forward can cause heartburn.
If you’ve tried everything and still can’t sleep, don’t lie in bed. Get up and read a book, write in a journal or take a warm bath. Bottom line is, most of these things go away once the baby’s delivered. Soon you’ll be experiencing a whole new reason for sleepless nights—a cuddly, adorable reason.
Like diet and exercise, quality sleep is essential for optimal health and performance. Because everyone’s sleep needs are different, Sleep Number® beds with SleepIQ® technology inside adjust to your ideal level of firmness, comfort and support. SleepIQ technology tracks how well you sleep each night, giving you personal insights into your sleep so you’ll learn how life affects your sleep and how sleep affects your life. Find your Sleep Number® setting for your best possible night’s sleep.